Food List
High-Folate Foods
Folate (vitamin B9) is essential for making cells and DNA, and is especially important before and during pregnancy for healthy development. Many people fall short. This list ranks foods by folate content so you can boost your intake naturally from whole foods.
| Food | Folate | Per 100 g | Per serving |
|---|---|---|---|
| Chicken liver Meat & poultry | 588 mcg | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Edamame Legumes | 311 mcg | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Peanuts Nuts & seeds | 240 mcg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Sunflower seeds Nuts & seeds | 227 mcg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Black-eyed peas (cooked) Legumes | 208 mcg | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Spinach Vegetables | 194 mcg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Lentils (cooked) Legumes | 181 mcg | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Red lentils (cooked) Legumes | 181 mcg | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Chickpeas (cooked) Legumes | 172 mcg | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Pinto beans (cooked) Legumes | 172 mcg | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Mung beans (cooked) Legumes | 159 mcg | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Black beans (cooked) Legumes | 149 mcg | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Kale Vegetables | 141 mcg | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Romaine lettuce Vegetables | 136 mcg | 17 kcal P 1.2 · C 3.3 · F 0.3 · Fib 2.1 | 47 g (1.7 oz) 8 kcal · P 0.6 1 cup |
| Kidney beans (cooked) Legumes | 130 mcg | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Cannellini beans (cooked) Legumes | 130 mcg | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Collard greens Vegetables | 129 mcg | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Adzuki beans (cooked) Legumes | 121 mcg | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Turnip greens Vegetables | 118 mcg | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Hazelnuts Nuts & seeds | 113 mcg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Hemp seeds Nuts & seeds | 110 mcg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Beetroot Vegetables | 109 mcg | 43 kcal P 1.6 · C 10 · F 0.2 · Fib 2.8 | 136 g (4.8 oz) 58 kcal · P 2.2 1 cup |
| Fava beans (cooked) Legumes | 104 mcg | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Walnuts Nuts & seeds | 98 mcg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Tahini Nuts & seeds | 98 mcg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Sesame seeds Nuts & seeds | 97 mcg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Artichoke Vegetables | 89 mcg | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Peanut butter Nuts & seeds | 87 mcg | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Flaxseed Nuts & seeds | 87 mcg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Lima beans (cooked) Legumes | 83 mcg | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Hummus Legumes | 83 mcg | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Poppy seeds Nuts & seeds | 82 mcg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Avocado Fruit | 81 mcg | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Falafel Legumes | 78 mcg | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Parsnip Vegetables | 67 mcg | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Pak choi / bok choy Vegetables | 66 mcg | 13 kcal P 1.5 · C 2.2 · F 0.2 · Fib 1 | 70 g (2.5 oz) 9 kcal · P 1 1 cup |
| Split peas (cooked) Legumes | 65 mcg | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Peas Vegetables | 65 mcg | 81 kcal P 5.4 · C 14 · F 0.4 · Fib 5.7 | 145 g (5.1 oz) 117 kcal · P 7.8 1 cup |
| Leeks Vegetables | 64 mcg | 61 kcal P 1.5 · C 14 · F 0.3 · Fib 1.8 | 89 g (3.1 oz) 54 kcal · P 1.3 1 portion |
| Broccoli Vegetables | 63 mcg | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Green peas (cooked) Legumes | 63 mcg | 84 kcal P 5.4 · C 16 · F 0.2 · Fib 5.5 | 160 g (5.6 oz) 134 kcal · P 8.6 1 cup |
| Brussels sprouts Vegetables | 61 mcg | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Okra Vegetables | 60 mcg | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Rye flakes (dry) Grains | 60 mcg | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
Legumes like lentils, chickpeas and edamame are among the richest sources, along with dark leafy greens, asparagus and beetroot. If you are pregnant or trying to conceive, speak to your doctor, as a folic acid supplement is usually recommended alongside a folate-rich diet.
Frequently asked questions
What foods are highest in folate?
Legumes lead, with lentils, edamame, chickpeas and beans all very high in folate per 100 g. Dark leafy greens like spinach and romaine, asparagus, beetroot and avocado are also excellent sources.
Why is folate important in pregnancy?
Folate is essential for the healthy development of a baby, particularly the neural tube in early pregnancy. A folate-rich diet plus a folic acid supplement, as advised by a doctor, significantly reduces the risk of certain birth defects.
What is the difference between folate and folic acid?
Folate is the natural form found in food, while folic acid is the synthetic form used in supplements and fortified foods. Both raise your levels, and during pregnancy a folic acid supplement is usually recommended alongside folate-rich foods.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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