Vitamin B9 (folate)

Folate is the generic descriptor for folic acid and related compounds exhibiting qualitatively the biological activity of folic acid.

Ranking per

Position		Vitamin B9 (folate), µg
1	Sunflower seed kernels dried	227
2	Spinach raw	194
3	Lentils mature seeds, cooked, boiled, without salt	181
4	Chickpeas mature seeds, cooked, boiled, without salt	172
4	Pinto beans mature seeds, cooked, boiled, without salt	172
6	Mung beans mature seeds, cooked, boiled, without salt	159
7	Parsley fresh	152
8	Dill weed fresh	150
9	Asparagus cooked, boiled, drained	149
9	Black beans mature seeds, cooked, boiled, without salt	149
11	Kidney beans red, mature seeds, cooked, boiled, without salt	130
12	Hazelnuts or filberts	113
13	Broccoli cooked, boiled, drained, without salt	108
14	Spearmint fresh	105
15	English walnuts	98
16	Arugula raw	97
16	Sesame seeds whole, dried	97
18	Lima beans large, mature seeds, cooked, boiled, without salt	83
19	Avocados raw, all commercial varieties	81
19	White beans mature seeds, cooked, boiled, without salt	81
21	Beets cooked, boiled, drained	80
21	Garden cress raw	80
23	White wheat bread	78
24	Сhestnuts european, roasted	70
25	Cashew nuts dry roasted, without salt added	69
26	Basil fresh	68
27	Brie cheese	65
27	Green peas raw	65
27	Split peas mature seeds, cooked, boiled, without salt	65
30	Camembert cheese	62
30	Coriander leaves raw	62
32	Brussels sprout cooked, boiled, drained, without salt	60
33	Pumpkin seed kernels dried	58
34	Soybeans mature seeds, cooked, boiled, without salt	54
35	Pistachio nuts dry roasted, without salt added	51
35	Rye bread	51
37	Guavas common, raw	49
38	Sweet pepper red, raw	46
39	Almonds	44
39	Cauliflower cooked, boiled, drained, without salt	44
39	Whole egg cooked, hard-boiled	44
42	Cabbage raw	43
42	Mangos raw	43
44	Whole-wheat bread commercially prepared	42
45	Pomegranates raw	38
46	Papaya raw	37
47	Blue cheese	36
47	Red leaf lettuce raw	36
49	Atlantic salmon farmed, cooked, dry heat	34
49	Pine nuts dried	34
51	Green snap beans cooked, boiled, drained, without salt	33
52	Feta cheese	32
53	Green onion young , tops only	30
53	Oranges raw, all commercial varieties	30
55	Iceberg lettuce raw	29
56	Cheddar cheese	27
57	Wild rice cooked	26
58	Blackberries raw	25
58	Kiwifruit green, raw	25
58	Wheat bran bread	25
61	Common octopus cooked, moist heat	24
61	Strawberries raw	24
63	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	23
64	Brazilnuts dried, unblanched	22
64	Pecans	22
66	Gouda cheese	21
66	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	21
66	Raspberries raw	21
66	Shiitake mushrooms cooked, without salt	21
66	Whole-wheat pasta cooked	21
71	Bananas raw	20
71	Scallop (bay and sea), cooked, steamed	20
73	Carrot raw	19
73	Honeydew melon raw	19
73	Millet cooked	19
73	Onion raw	19
77	Bulgur cooked	18
77	Pineapple raw, all varieties	18
77	Red cabbage raw	18
77	White mushrooms cooked, boiled, drained, without salt	18
81	Carp cooked, dry heat	17
82	Edam cheese	16
82	Pearled barley cooked	16
82	Tangerines raw	16
82	Veal composite of trimmed retail cuts, separable lean only, cooked	16
86	Beet greens raw	15
86	Couscous cooked	15
86	Tomato red, ripe, raw, year round average	15
89	Atlantic and Pacific halibut cooked, dry heat	14
89	Buckwheat groats roasted, cooked	14
89	Eastern oyster wild, cooked, moist heat	14
89	Eggplant cooked, boiled, drained, without salt	14
89	Swiss chard raw	14
94	Coho salmon wild, cooked, dry heat	13
94	Grapefruit raw, pink and red, all areas	13
94	Haddock cooked, dry heat	13
97	Atlantic herring cooked, dry heat	12
97	Carambola (starfruit) raw	12
97	Channel catfish farmed, cooked, dry heat	12
97	Rainbow trout farmed, cooked, dry heat	12
97	Ricotta cheese whole milk	12
102	Deer shoulder clod, separable lean only, cooked, braised	11
102	Dulce de Leche	11
102	Lemons raw, without peel	11
102	Milk chocolate	11
102	Northern lobster cooked, moist heat	11
107	Atlantic ocean perch cooked, dry heat	10
107	Duck domesticated, meat only, cooked, roasted	10
107	Gruyere cheese	10
107	Potato boiled, cooked in skin, flesh, without salt	10
107	Swiss cheese	10
112	Apricots raw	9
112	Brown rice long-grain, cooked	9
112	Cream cheese	9
112	Pumpkin cooked, boiled, drained, without salt	9
112	Rabbit domesticated, composite of cuts, cooked, stewed	9
112	Turkey whole, meat only, cooked, roasted	9
118	Atlantic cod cooked, dry heat	8
118	Cottage cheese 2% milkfat	8
118	Currants red and white, raw	8
118	Limes raw	8
122	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	7
122	Cucumber with peel, raw	7
122	Mozzarella cheese whole milk	7
122	Parmesan cheese hard	7
122	Pasta cooked, unenriched, without added salt	7
122	Pears raw	7
122	White chocolate	7
129	Blueberries raw	6
129	Chicken broilers or fryers, meat only, stewed	6
129	Sweet potato cooked, boiled, without skin	6
132	Milk whole, 3.25% milkfat	5
132	Nectarines raw	5
132	Pink salmon cooked, dry heat	5
132	Plums raw	5
136	Cherries sweet, raw	4
136	Peaches yellow, raw	4
138	Apples raw, with skin	3
138	Butter without salt	3
138	Garlic raw	3
138	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	3
138	Watermelon raw	3
138	White rice long-grain, regular, unenriched, cooked without salt	3
144	Goat cheese semisoft type	2
144	Grapes red or green (European type, such as Thompson seedless), raw	2
144	Honey	2
144	Yellowfin tuna fresh, cooked, dry heat	2
148	Cranberries raw	1
148	Rice noodles cooked	1
150	Dark chocolate 70-85% cacao solids