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Vitamin B9 (folate)

Folate is the generic descriptor for folic acid and related compounds exhibiting qualitatively the biological activity of folic acid.
Ranking per
PositionProduct nameVitamin B9 (folate), µg
1Sunflower seed kernelsSunflower seed kernels
dried
227
2SpinachSpinach
raw
194
3LentilsLentils
mature seeds, cooked, boiled, without salt
181
4ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
172
4Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
172
6Mung beansMung beans
mature seeds, cooked, boiled, without salt
159
7ParsleyParsley
fresh
152
8Dill weedDill weed
fresh
150
9AsparagusAsparagus
cooked, boiled, drained
149
9Black beansBlack beans
mature seeds, cooked, boiled, without salt
149
11Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
130
12Hazelnuts or filbertsHazelnuts or filberts113
13BroccoliBroccoli
cooked, boiled, drained, without salt
108
14SpearmintSpearmint
fresh
105
15English walnutsEnglish walnuts98
16ArugulaArugula
raw
97
16Sesame seedsSesame seeds
whole, dried
97
18Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
83
19AvocadosAvocados
raw, all commercial varieties
81
19White beansWhite beans
mature seeds, cooked, boiled, without salt
81
21BeetsBeets
cooked, boiled, drained
80
21Garden cressGarden cress
raw
80
23White wheat breadWhite wheat bread78
24СhestnutsСhestnuts
european, roasted
70
25Cashew nutsCashew nuts
dry roasted, without salt added
69
26BasilBasil
fresh
68
27Brie cheeseBrie cheese65
27Green peasGreen peas
raw
65
27Split peasSplit peas
mature seeds, cooked, boiled, without salt
65
30Camembert cheeseCamembert cheese62
30Coriander leavesCoriander leaves
raw
62
32Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
60
33Pumpkin seed kernelsPumpkin seed kernels
dried
58
34SoybeansSoybeans
mature seeds, cooked, boiled, without salt
54
35Pistachio nutsPistachio nuts
dry roasted, without salt added
51
35Rye breadRye bread51
37GuavasGuavas
common, raw
49
38Sweet pepperSweet pepper
red, raw
46
39AlmondsAlmonds44
39CauliflowerCauliflower
cooked, boiled, drained, without salt
44
39Whole eggWhole egg
cooked, hard-boiled
44
42CabbageCabbage
raw
43
42MangosMangos
raw
43
44Whole-wheat breadWhole-wheat bread
commercially prepared
42
45PomegranatesPomegranates
raw
38
46PapayaPapaya
raw
37
47Blue cheeseBlue cheese36
47Red leaf lettuceRed leaf lettuce
raw
36
49Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
34
49Pine nutsPine nuts
dried
34
51Green snap beansGreen snap beans
cooked, boiled, drained, without salt
33
52Feta cheeseFeta cheese32
53Green onionGreen onion
young , tops only
30
53OrangesOranges
raw, all commercial varieties
30
55Iceberg lettuceIceberg lettuce
raw
29
56Cheddar cheeseCheddar cheese27
57Wild riceWild rice
cooked
26
58BlackberriesBlackberries
raw
25
58KiwifruitKiwifruit
green, raw
25
58Wheat bran breadWheat bran bread25
61Common octopusCommon octopus
cooked, moist heat
24
61StrawberriesStrawberries
raw
24
63Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
23
64BrazilnutsBrazilnuts
dried, unblanched
22
64PecansPecans22
66Gouda cheeseGouda cheese21
66LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
21
66RaspberriesRaspberries
raw
21
66Shiitake mushroomsShiitake mushrooms
cooked, without salt
21
66Whole-wheat pastaWhole-wheat pasta
cooked
21
71BananasBananas
raw
20
71ScallopScallop
(bay and sea), cooked, steamed
20
73CarrotCarrot
raw
19
73Honeydew melonHoneydew melon
raw
19
73MilletMillet
cooked
19
73OnionOnion
raw
19
77BulgurBulgur
cooked
18
77PineapplePineapple
raw, all varieties
18
77Red cabbageRed cabbage
raw
18
77White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
18
81CarpCarp
cooked, dry heat
17
82Edam cheeseEdam cheese16
82Pearled barleyPearled barley
cooked
16
82TangerinesTangerines
raw
16
82VealVeal
composite of trimmed retail cuts, separable lean only, cooked
16
86Beet greensBeet greens
raw
15
86CouscousCouscous
cooked
15
86TomatoTomato
red, ripe, raw, year round average
15
89Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
14
89Buckwheat groatsBuckwheat groats
roasted, cooked
14
89Eastern oysterEastern oyster
wild, cooked, moist heat
14
89EggplantEggplant
cooked, boiled, drained, without salt
14
89Swiss chardSwiss chard
raw
14
94Coho salmonCoho salmon
wild, cooked, dry heat
13
94GrapefruitGrapefruit
raw, pink and red, all areas
13
94HaddockHaddock
cooked, dry heat
13
97Atlantic herringAtlantic herring
cooked, dry heat
12
97Carambola (starfruit)Carambola (starfruit)
raw
12
97Channel catfishChannel catfish
farmed, cooked, dry heat
12
97Rainbow troutRainbow trout
farmed, cooked, dry heat
12
97Ricotta cheeseRicotta cheese
whole milk
12
102DeerDeer
shoulder clod, separable lean only, cooked, braised
11
102Dulce de LecheDulce de Leche11
102LemonsLemons
raw, without peel
11
102Milk chocolateMilk chocolate11
102Northern lobsterNorthern lobster
cooked, moist heat
11
107Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
10
107DuckDuck
domesticated, meat only, cooked, roasted
10
107Gruyere cheeseGruyere cheese10
107PotatoPotato
boiled, cooked in skin, flesh, without salt
10
107Swiss cheeseSwiss cheese10
112ApricotsApricots
raw
9
112Brown riceBrown rice
long-grain, cooked
9
112Cream cheeseCream cheese9
112PumpkinPumpkin
cooked, boiled, drained, without salt
9
112RabbitRabbit
domesticated, composite of cuts, cooked, stewed
9
112TurkeyTurkey
whole, meat only, cooked, roasted
9
118Atlantic codAtlantic cod
cooked, dry heat
8
118Cottage cheeseCottage cheese
2% milkfat
8
118CurrantsCurrants
red and white, raw
8
118LimesLimes
raw
8
122BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
7
122CucumberCucumber
with peel, raw
7
122Mozzarella cheeseMozzarella cheese
whole milk
7
122Parmesan cheeseParmesan cheese
hard
7
122PastaPasta
cooked, unenriched, without added salt
7
122PearsPears
raw
7
122White chocolateWhite chocolate7
129BlueberriesBlueberries
raw
6
129ChickenChicken
broilers or fryers, meat only, stewed
6
129Sweet potatoSweet potato
cooked, boiled, without skin
6
132MilkMilk
whole, 3.25% milkfat
5
132NectarinesNectarines
raw
5
132Pink salmonPink salmon
cooked, dry heat
5
132PlumsPlums
raw
5
136CherriesCherries
sweet, raw
4
136PeachesPeaches
yellow, raw
4
138ApplesApples
raw, with skin
3
138ButterButter
without salt
3
138GarlicGarlic
raw
3
138PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
3
138WatermelonWatermelon
raw
3
138White riceWhite rice
long-grain, regular, unenriched, cooked without salt
3
144Goat cheeseGoat cheese
semisoft type
2
144GrapesGrapes
red or green (European type, such as Thompson seedless), raw
2
144HoneyHoney2
144Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
2
148CranberriesCranberries
raw
1
148Rice noodlesRice noodles
cooked
1
150Dark chocolateDark chocolate
70-85% cacao solids