Vitamin B9 (folate) in Raw Food

List of raw food with a high vitamin B9 (folate) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Chickpeas 557µg 139.3%
2 Peanuts 240µg 60%
3 Sunflower seeds 227µg 56.8%
4 Wakame 196µg 49%
5 Turnip greens 194µg 48.5%
6 Spinach 194µg 48.5%
7 Parsley 152µg 38%
8 Dill weed 150µg 37.5%
9 Pea sprouts 144µg 36%
10 Endive 142µg 35.5%
11 Kale 141µg 35.3%
12 Romaine lettuce 136µg 34%
13 Collard greens 129µg 32.3%
14 Pinto beans sprouts 118µg 29.5%
15 Sesame seeds 115µg 28.8%
16 Peppermint 114µg 28.5%
17 Beechnuts 113µg 28.3%
18 Hazelnuts 113µg 28.3%
19 Chicory greens 110µg 27.5%
20 Hemp seed 110µg 27.5%
21 Beets 109µg 27.3%
22 Spearmint 105µg 26.3%
23 Chives 105µg 26.3%
24 Chinese broccoli 104µg 26%
25 Lentil sprouts 100µg 25%
26 Walnuts 98µg 24.5%
27 Arugula 97µg 24.3%
28 Broad beans (raw) 96µg 24%
29 Chayote 93µg 23.3%
30 Flaxseed 87µg 21.8%
31 Amaranth leaves 85µg 21.3%
32 Rapini 83µg 20.8%
33 Grape leaves 83µg 20.8%
34 Poppy seeds 82µg 20.5%
35 Avocado 81µg 20.3%
36 Savoy cabbage 80µg 20%
37 Garden cress 80µg 20%
38 Butterhead lettuce 73µg 18.3%
39 Basil 68µg 17%
40 Chinese cabbage 66µg 16.5%
41 Green peas 65µg 16.3%
42 Leeks 64µg 16%
43 Broccoli 63µg 15.8%
44 Coriander 62µg 15.5%
45 Mung bean sprouts 61µg 15.3%
46 Okra 60µg 15%
47 Pili nuts 60µg 15%
48 Radicchio 60µg 15%
49 Kidney bean sprouts 59µg 14.8%
50 Chestnuts 58µg 14.5%
51 Pumpkin seed 58µg 14.5%
52 Cauliflower 57µg 14.3%
53 Asparagus 52µg 13%
54 Chili pepper 51µg 12.8%
55 Pistachio nuts 51µg 12.8%
56 Guava 49µg 12.3%
57 Red bell peppers 46µg 11.5%
58 Thyme 45µg 11.3%
59 Almonds 44µg 11%
60 Cabbage 43µg 10.8%
61 Mango 43µg 10.8%
62 Sweet corn 42µg 10.5%
63 Pomegranates 38µg 9.5%
64 Lettuce 38µg 9.5%
65 Papayas 37µg 9.3%
66 Durian 36µg 9%
67 Allspice 36µg 9%
68 Red leaf lettuce 36µg 9%
69 Celery 36µg 9%
70 Alfalfa sprouts 36µg 9%
71 Pine nuts 34µg 8.5%
72 Shallots 34µg 8.5%
73 Black walnuts 31µg 7.8%
74 Oranges 30µg 7.5%
75 Raw buckwheat 30µg 7.5%
76 Green onions 30µg 7.5%
77 Iceberg lettuce 29µg 7.3%
78 Daikon 28µg 7%
79 Chili powder 28µg 7%
80 Dandelion greens 27µg 6.8%
81 Loganberries 26µg 6.5%
82 Coconut meat 26µg 6.5%
83 Blackberry 25µg 6.3%
84 Kiwifruit 25µg 6.3%
85 Radish 25µg 6.3%
86 Brown mushrooms 25µg 6.3%
87 Jackfruit 24µg 6%
88 Clementines 24µg 6%
89 Strawberry 24µg 6%
90 Chicory roots 23µg 5.8%
91 Hot chili pepper 23µg 5.8%
92 Feijoa 23µg 5.8%
93 Cherimoya 23µg 5.8%
94 Brazil nuts 22µg 5.5%
95 Pecans 22µg 5.5%
96 Plantains 22µg 5.5%
97 Rutabaga 21µg 5.3%
98 Cantaloupe melon 21µg 5.3%
99 Raspberries 21µg 5.3%
100 Bananas 20µg 5%
101 Honeydew melon 19µg 4.8%
102 Onion 19µg 4.8%
103 Carrots 19µg 4.8%
104 Dates (deglet noor) 19µg 4.8%
105 Pineapple 18µg 4.5%
106 Wasabi 18µg 4.5%
107 Red cabbage 18µg 4.5%
108 Kumquat 17µg 4.3%
109 White mushrooms 17µg 4.3%
110 Coconut milk 16µg 4%
111 Kohlrabi 16µg 4%
112 Welsh onion 16µg 4%
113 Tangerines 16µg 4%
114 Pumpkin 16µg 4%
115 Beet greens 15µg 3.8%
116 Tomatoes 15µg 3.8%
117 Turnips 15µg 3.8%
118 Dates (medjool) 15µg 3.8%
119 Mammy-apple 14µg 3.5%
120 Dried bananas 14µg 3.5%
121 Acerola 14µg 3.5%
122 Litchis 14µg 3.5%
123 Passion fruit 14µg 3.5%
124 Loquats 14µg 3.5%
125 Breadfruit 14µg 3.5%
126 Sapodilla 14µg 3.5%
127 Soursop 14µg 3.5%
128 Tamarinds 14µg 3.5%
129 Grapefruit 13µg 3.3%
130 Jerusalem artichoke 13µg 3.3%
131 Dock 13µg 3.3%
132 Carambola 12µg 3%
133 Raw sweet potato 11µg 2.8%
134 Ginger root 11µg 2.8%
135 Lemons 11µg 2.8%
136 Macadamia nuts 11µg 2.8%
137 Dried apricots 10µg 2.5%
138 Green bell peppers 10µg 2.5%
139 Anise seed 10µg 2.5%
140 Dill seed 10µg 2.5%
141 Apricots 9µg 2.3%
142 Dried coconut meat 9µg 2.3%
143 Cherry 8µg 2%
144 Lime 8µg 2%
145 Red and white currants 8µg 2%
146 Pear 7µg 1.8%
147 Cucumber 7µg 1.8%
148 Rhubarb 7µg 1.8%
149 Tomatillos 7µg 1.8%
150 Mamey sapote 7µg 1.8%
151 Elderberry 6µg 1.5%
152 Blueberries 6µg 1.5%
153 Figs 6µg 1.5%
154 Gooseberries 6µg 1.5%
155 Mulberries 6µg 1.5%
156 Plums 5µg 1.3%
157 Peaches 4µg 1%
158 Quince 3µg 0.8%
159 Watermelon 3µg 0.8%
160 Golden raisins 3µg 0.8%
161 Horned melon 3µg 0.8%
162 Coconut water 3µg 0.8%
163 Garlic 3µg 0.8%
164 Apple 3µg 0.8%
165 Grapes (red or green) 2µg 0.5%
166 Grapes (muscadine) 2µg 0.5%
167 Cranberries 1µg 0.3%
168 Coconut oil 0µg 0%
169 Coriander seeds 0µg 0%
170 Salt 0µg 0%
171 Prunes 0µg 0%
172 Java plum 0µg 0%
173 Cardamom 0µg 0%
174 Longans 0µg 0%
175 Pummelo 0µg 0%
176 Custard-apple 0µg 0%
177 Fennel seed 0µg 0%
178 Black currant 0µg 0%
179 Surinam cherry 0µg 0%
180 Groundcherries 0µg 0%
181 Persimmons 0µg 0%
182 Jujube 0µg 0%
183 Rose-apples 0µg 0%
184 Goji berries 0µg 0%