Foods high in folate

Yardlong beans, raw tops the list with 658 µg per 100 g. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Yardlong beans, rawLegumes and Legume Products658 µg165% DV
  2. 2Raw mothbeansLegumes and Legume Products649 µg162% DV
  3. 3Raw catjang cowpeasLegumes and Legume Products639 µg160% DV
  4. 4Blackeye cowpeas, rawLegumes and Legume Products633 µg158% DV
  5. 5Mung beans, rawLegumes and Legume Products625 µg156% DV
  6. 6Adzuki beans, rawLegumes and Legume Products622 µg156% DV
  7. 7Cranberry beans, rawLegumes and Legume Products604 µg151% DV
  8. 8Chickpeas, rawLegumes and Legume Products557 µg139% DV
  9. 9Smooth fortified peanut butterLegumes and Legume Products540 µg135% DV
  10. 10Raw pinto beansLegumes and Legume Products525 µg131% DV
  11. 11Great northern beans, rawLegumes and Legume Products482 µg121% DV
  12. 12Raw lentilsLegumes and Legume Products479 µg120% DV
  13. 13Chunky fortified peanut butterLegumes and Legume Products467 µg117% DV
  14. 14Pink beans, rawLegumes and Legume Products463 µg116% DV
  15. 15Pigeon peas, rawLegumes and Legume Products456 µg114% DV
  16. 16Black turtle beans, rawLegumes and Legume Products444 µg111% DV
  17. 17Black beans, rawLegumes and Legume Products444 µg111% DV
  18. 18Chickpea flourLegumes and Legume Products437 µg109% DV
  19. 19Raw fava beansLegumes and Legume Products423 µg106% DV
  20. 20Baby lima beans, rawLegumes and Legume Products400 µg100% DV
  21. 21French beans, rawLegumes and Legume Products399 µg100% DV
  22. 22Large lima beans, rawLegumes and Legume Products395 µg99% DV
  23. 23Raw kidney beansLegumes and Legume Products394 µg99% DV
  24. 24California red kidney beans, rawLegumes and Legume Products394 µg99% DV
  25. 25Red kidney beans, rawLegumes and Legume Products394 µg99% DV
  26. 26Raw royal red kidney beansLegumes and Legume Products393 µg98% DV
  27. 27Yellow beans, rawLegumes and Legume Products389 µg97% DV
  28. 28Raw white beansLegumes and Legume Products388 µg97% DV
  29. 29Small white beans, rawLegumes and Legume Products386 µg97% DV
  30. 30Soybeans, rawLegumes and Legume Products375 µg94% DV
  31. 31Navy beans, rawLegumes and Legume Products364 µg91% DV
  32. 32Raw lupin beansLegumes and Legume Products355 µg89% DV
  33. 33Full-fat soy flour, rawLegumes and Legume Products345 µg86% DV
  34. 34Soy protein concentrate, acid washLegumes and Legume Products340 µg85% DV
  35. 35Soy protein concentrate, alcohol extractedLegumes and Legume Products340 µg85% DV
  36. 36Defatted soy flourLegumes and Legume Products305 µg76% DV
  37. 37Defatted soy meal, rawLegumes and Legume Products303 µg76% DV
  38. 38Low-fat soy flourLegumes and Legume Products289 µg72% DV
  39. 39Defatted peanut flourLegumes and Legume Products248 µg62% DV
  40. 40Valencia peanuts, rawLegumes and Legume Products246 µg62% DV
  41. 41Raw peanutsLegumes and Legume Products240 µg60% DV
  42. 42Spanish peanuts, rawLegumes and Legume Products240 µg60% DV
  43. 43Virginia peanuts, rawLegumes and Legume Products239 µg60% DV
  44. 44Full-fat soy flour, roastedLegumes and Legume Products227 µg57% DV
  45. 45PapadLegumes and Legume Products219 µg55% DV
  46. 46Mungo beans, rawLegumes and Legume Products216 µg54% DV
  47. 47Soybeans, roasted, unsaltedLegumes and Legume Products211 µg53% DV
  48. 48Soybeans, roasted, saltedLegumes and Legume Products211 µg53% DV
  49. 49Blackeye cowpeas, boiled, with saltLegumes and Legume Products208 µg52% DV
  50. 50Blackeye cowpeas, boiled, unsaltedLegumes and Legume Products208 µg52% DV
  51. 51Cranberry beans, boiled, with saltLegumes and Legume Products207 µg52% DV
  52. 52Cranberry beans, boiled, unsaltedLegumes and Legume Products207 µg52% DV
  53. 53Soybeans, dry roastedLegumes and Legume Products205 µg51% DV
  54. 54Pink or red lentils, rawLegumes and Legume Products204 µg51% DV
  55. 55Meat extenderLegumes and Legume Products198 µg50% DV
  56. 56Lentils, boiled, with saltLegumes and Legume Products181 µg45% DV
  57. 57Boiled lentils, unsaltedLegumes and Legume Products181 µg45% DV
  58. 58Pinto beans, boiled, with saltLegumes and Legume Products172 µg43% DV
  59. 59Boiled pinto beans, no saltLegumes and Legume Products172 µg43% DV
  60. 60Chickpeas, boiled, with saltLegumes and Legume Products172 µg43% DV
  61. 61Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltLegumes and Legume Products172 µg43% DV
  62. 62Pink beans, boiled, with saltLegumes and Legume Products168 µg42% DV
  63. 63Boiled pink beans, no saltLegumes and Legume Products168 µg42% DV
  64. 64Mung beans, boiled, with saltLegumes and Legume Products159 µg40% DV
  65. 65Mung beans, boiled, without saltLegumes and Legume Products159 µg40% DV
  66. 66Baby lima beans, boiled, with saltLegumes and Legume Products150 µg38% DV
  67. 67Boiled baby lima beans, unsaltedLegumes and Legume Products150 µg38% DV
  68. 68Black beans, boiled, with saltLegumes and Legume Products149 µg37% DV
  69. 69Black beans, boiled, unsaltedLegumes and Legume Products149 µg37% DV
  70. 70Yardlong beans, boiled, with saltLegumes and Legume Products146 µg37% DV
  71. 71Yardlong beans, boiled, unsaltedLegumes and Legume Products146 µg37% DV
  72. 72Reduced sugar peanut spreadLegumes and Legume Products144 µg36% DV
  73. 73Mothbeans, boiled, with saltLegumes and Legume Products143 µg36% DV
  74. 74Boiled mothbeans, unsaltedLegumes and Legume Products143 µg36% DV
  75. 75Catjang cowpeas, boiled, with saltLegumes and Legume Products142 µg36% DV
  76. 76Boiled catjang cowpeas, no saltLegumes and Legume Products142 µg36% DV
  77. 77Navy beans, boiled, with saltLegumes and Legume Products140 µg35% DV
  78. 78Navy beans, boiled, unsaltedLegumes and Legume Products140 µg35% DV
  79. 79Small white beans, boiled, with saltLegumes and Legume Products137 µg34% DV
  80. 80Small white beans, boiled, unsaltedLegumes and Legume Products137 µg34% DV
  81. 81Low-fat peanut flourLegumes and Legume Products133 µg33% DV
  82. 82Kidney beans, boiled, with saltLegumes and Legume Products130 µg33% DV
  83. 83Kidney beans, boiled, unsaltedLegumes and Legume Products130 µg33% DV
  84. 84Red kidney beans, boiled, with saltLegumes and Legume Products130 µg33% DV
  85. 85Boiled red kidney beans, no saltLegumes and Legume Products130 µg33% DV
  86. 86Meatless bacon bitsLegumes and Legume Products127 µg32% DV
  87. 87Oil-roasted Spanish peanuts, saltedLegumes and Legume Products126 µg32% DV
  88. 88Spanish peanuts, oil-roasted, without saltLegumes and Legume Products126 µg32% DV
  89. 89Valencia peanuts, oil-roasted, with saltLegumes and Legume Products126 µg32% DV
  90. 90Valencia peanuts, oil-roasted, without saltLegumes and Legume Products126 µg32% DV
  91. 91Virginia peanuts, oil-roasted, with saltLegumes and Legume Products125 µg31% DV
  92. 92Virginia peanuts, oil-roasted, without saltLegumes and Legume Products125 µg31% DV
  93. 93Veggie burgers, unpreparedLegumes and Legume Products124 µg31% DV
  94. 94Beans, adzuki, mature seed, cooked, boiled, with saltLegumes and Legume Products121 µg30% DV
  95. 95Adzuki beans, boiled, unsaltedLegumes and Legume Products121 µg30% DV
  96. 96Peanuts, oil-roasted, with saltLegumes and Legume Products120 µg30% DV
  97. 97Peanuts, oil-roasted, unsaltedLegumes and Legume Products120 µg30% DV
  98. 98Creamy peanut butterLegumes and Legume Products118 µg30% DV
  99. 99Pigeon peas, boiled, with saltLegumes and Legume Products111 µg28% DV
  100. 100Pigeon peas, boiled, without saltLegumes and Legume Products111 µg28% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.