Top 10 Foods Highest in Vitamin B9 (Folate)

Written by Daisy Whitbread, MScN
Top 10 Foods Highest in Vitamin B9 (Folate)
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Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements.

The current DV for Folate (Vitamin B9) is 400μg. High folate foods include beans, lentils, spinach, asparagus, lettuce, avocado, broccoli, tropical fruits, oranges, and whole wheat bread. Below is a list high folate foods, click here for high vitamin B9 (folate) foods by nutrient density, here for an extended list of folate rich foods, and here for other vitamin B foods.

#1: Beans (Black Eyed Peas - Cooked)
Folate in 100gPer cup (171g)Per ounce (28g)
208μg (52% DV)356μg (89% DV)58μg (15% DV)
Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy Beans (64%), and Kidney Beans (58%). Click to see complete nutrition facts.


#2: Lentils (Cooked)
Folate in 100gPer cup (198g)Per tablespoon (12g)
181μg (45% DV)358μg (90% DV)22μg (5% DV)
Half a cup of cooked lentils contains 115 calories and less than half a gram of fat. Click to see complete nutrition facts.


#3: Spinach
Folate in 100gPer cup (Raw - 30g)Per cup (Cooked - 180g)
194μg (49% DV)58μg (15% DV)263μg (66% DV)
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%).
See more health benefits of spinach.
Click to see complete nutrition facts.


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#4: Asparagus (Cooked)
Folate in 100gPer 1/2 cup (90g)Per 4 spears (60g)
149μg (37% DV)134μg (34% DV)89μg (22% DV)
Click to see complete nutrition facts.


#5: Lettuce (Cos or Romaine)
Folate in 100gPer 3oz Serving (85g)Per cup (Shredded - 47g)
136μg (34% DV)116μg (29% DV)64μg (16% DV)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%). Click to see complete nutrition facts.


#6: Avocado
Folate in 100gPer cup cubed (150g)Per avocado (201g)
81μg (20% DV)122μg (30% DV)163μg (41% DV)
Half an avocado contains 161 calories.
See more health benefits of avocados.
Click to see complete nutrition facts.


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#7: Broccoli (Cooked)
Folate in 100gPer 1/2 cup chopped (78g)Per stalk (180g)
108μg (27% DV)84μg (21% DV)194μg (49% DV)
Other Brassica Vegetables High in Folate (%DV per cup cooked): Chinese Broccoli (22%), Broccoli Raab (15%), and Cauliflower (14%). Click to see complete nutrition facts.


#8: Tropical Fruits (Mango)
Folate in 100gPer cup (Pieces - 165g)Per fruit (336g)
43μg (11% DV)71μg (18% DV)145μg (36% DV)
Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%), Guava (7%), Kiwi (7%), and Banana (6%). Click to see complete nutrition facts.


#9: Oranges
Folate in 100gPer cup segments (180g)Per orange (121g)
39μg (10% DV)70μg (18% DV)47μg (12% DV)
A cup of orange juice provides 19% DV for folate. Click to see complete nutrition facts.


#10: Bread (Wheat Bread)
Folate 100g Per slice (29g)Per ounce (28g)
85μg (21% DV)25μg (6% DV)24μg (6% DV)
Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%), Wheat Germ Bread (8%). Click to see complete nutrition facts.


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Click each heading below for more information from MyFoodData.com

#1: Yeast Extract (Marmite)3786μg (947% DV) per 100 grams227μg (57% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Yeast Extract
#2: Baker's Yeast 2340μg (585% DV) per 100 grams94μg (23% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Baker's Yeast
#3: Fortified Cereals (Kellogs All Bran Wheat Flakes)1379μg (345% DV) per 100 grams400μg (100% DV) per 3/4 cup (29 grams)Click to see complete nutrition facts for Fortified Cereals
#4: Liver (Chicken)578μg (145% DV) per 100 grams254μg (64% DV) per liver (44 grams)Click to see complete nutrition facts for Liver
#5: Dried Herbs & Spices (Basil)310μg (78% DV) per 100 grams3μg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#6: Wheat Germ 281μg (70% DV) per 100 grams323μg (81% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#7: Sunflower Seeds238μg (60% DV) per 100 grams67μg (17% DV) per ounce (28 grams)Click to see complete nutrition facts for Sunflower Seeds
#8: Soya Beans (Edamame) 205μg (51% DV) per 100 grams191μg (48% DV) per cup (93 grams)Click to see complete nutrition facts for Edamame
#9: Parsley (Fresh)152μg (38% DV) per 100 grams6μg (2% DV) per tablespoon (4 grams)Click to see complete nutrition facts for Fresh Parsley
#10: Peanuts145μg (36% DV) per 100 grams41μg (10% DV) per ounce (28 grams)Click to see complete nutrition facts for Peanuts

Fortified Cereals*1390μg (348% DV) per 100 gram serving1075μg (269% DV) in an average bowl (2 cups) (77 grams)537μg (135% DV) per cup (39 grams)Click to see complete nutrition facts for Fortified Cereals
Fortified Energy Bars*905μg (226% DV) per 100 gram serving398μg (100% DV) per bar (44 grams)196μg (50% DV) in half a bar (22 grams)Click to see complete nutrition facts for Fortified Energy Bars
Shiitake Mushrooms (Dried)163μg (41% DV) per 100 gram serving25μg (6% DV) per 4 mushrooms (15 grams)7μg (2% DV) per mushroom (4 grams)Click to see complete nutrition facts for Shiitake Mushrooms
Artichokes (Cooked)89μg (22% DV) per 100 gram serving75μg (19% DV) per 1/2 cup hearts (84 grams)107μg (27% DV) per artichoke (120 grams)Click to see complete nutrition facts for Artichokes
Tea (Brewed)5μg (1% DV) per 100 gram serving12μg (3% DV) per cup (237 grams)2μg (0% DV) per fluid ounce (30 grams)Click to see complete nutrition facts for Tea
Cantaloupe (Muskmelon, Rockmelon or Spanspek)21μg (5% DV) per 100 gram serving37μg (9% DV) in one cup of melon balls (177 grams)21.4μg (5% DV) in 1/8 of a large melon (102 grams)Click to see complete nutrition facts for Cantaloupe
Rye Bread 110μg (28% DV) per 100 gram serving31μg (8% DV) per ounce (28 grams)35μg (9% DV) per slice (32 grams)Click to see complete nutrition facts for Rye Bread>
Walnuts98μg (25% DV) per 100 gram serving118μg (29% DV) per cup pieces (120 grams)27μg (7% DV) per ounce (28 grams)Click to see complete nutrition facts for Walnuts
Flaxseeds87μg (22% DV) per 100 gram serving8.7μg (2% DV) per tablespoon (10 grams)2.61μg (1% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Flax Seeds
Sesame Butter (Tahini)98μg (25% DV) per 100 gram serving14.7μg (4% DV) per tablespoon (15 grams)27.44μg (7% DV) per ounce (28 grams)Click to see complete nutrition facts for Sesame Butter (Tahini)
Bean Sprouts (Soybeans) 172μg (43% DV) per 100 gram serving60μg (15% DV) per 1/2 cup (35 grams)Click to see complete nutrition facts for Bean Sprouts
Green Peas (Cooked) 63μg (16% DV) per 100 gram serving101μg (25% DV) per cup (160 grams)Click to see complete nutrition facts for Green Peas
Cauliflower (Frozen, Cooked) 41μg (10% DV) per 100 gram serving74μg (18% DV) per cup, pieces (180 grams)Click to see complete nutrition facts for Cauliflower
Okra 60μg (15% DV) per 100 gram serving30μg (8% DV) per 1/2 cup (50 grams)57μg (14% DV) per 8 pods (95 grams)Click to see complete nutrition facts for Okra
Celery 36μg (9% DV) per 100 gram serving36μg (9% DV) per cup, chopped (101 grams)23μg (6% DV) per stalk (64 grams)Click to see complete nutrition facts for Celery
Leeks (Cooked) 24μg (6% DV) per 100 gram serving12μg (4% DV) per 1/2 cup, chopped (52 grams)30μg (7% DV) per leek (124 grams)Click to see complete nutrition facts for Leeks
Spearmint 105μg (26% DV) per 100 gram serving12μg (3% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Spearmint
Hazelnuts 88μg (22% DV) per 100 gram serving25μg (6% DV) per ounce (28 grams)Click to see complete nutrition facts for Hazelnuts
Chestnuts 110μg (28% DV) per 100 gram serving31μg (8% DV) per ounce (28 grams)Click to see complete nutrition facts for Chestnuts
Tomato Juice20μg (5% DV) per 100 gram serving48.6μg (12% DV) per cup (243 grams)36.4μg (9% DV) in 6 fluid ounces (182 grams)Click to see complete nutrition facts for Canned Tomato Juice
Beets 109μg (27% DV) per 100 gram serving148μg (37% DV) per cup (136 grams)89μg (22% DV) per beet (82 grams)Click to see complete nutrition facts for Beets
Fish Roe (Caviar)92μg (23% DV) per 100 gram serving26μg (6% DV) per ounce (28 grams)Click to see complete nutrition facts for Fish Roe
Alaska King Crab51μg (13% DV) per 100 gram serving68μg (17% DV) per leg (134 grams)Click to see complete nutrition facts for Alaskan King Crab
Blue Mussels76μg (19% DV) per 100 gram serving22μg (5% DV) per ounce (28 grams)Click to see complete nutrition facts for Blue Mussels
For more foods high in vitamin B9 (Folate) use the nutrient ranking tool.

  • Protect Against Heart Disease - Adequate levels of vitamin B9, B6, and B12 have been shown to lower levels of a protein in the blood: homocysteine. Lower levelsof homocysteine has been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heartattacks.3-5
  • Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Folate (Vitamin B9) is essential for the maintenance and repair of DNA which helps to prevent cancer. Several studies have associated diets low in folate with increased risk of breast, pancreatic, and colon cancer.6-8 Another study has found that absorption of vitamin b12 and folate is essential for DNA metabolism and maintenance whichhelps to prevent cancer and slow aging.9 Read full blog post here...
  • Decreased Risk of Alzheimer's Disease - Studies suggest that consuming adequate amounts of vitamin B9 (Folate) over a period of at least 10 years results in a decreased risk of contracting Alzheimer's Disease.10,11

  • Alcoholics - Alcohol interferes with absorption of folate and increases excretion of folate by the kidneys.
  • Pregnant and Lactating Women - Women who are about to become, or are, pregnant need to be sure theyhave adequate folate in order to reduce risk of premature births, underweight births, and neural tube defects in their infants.
  • People with Malabsorption
  • People on Kidney Dialysis
  • People with Liver Disease
  • People with Certain Anemias
  • People taking Certain Medications
    • Anticonvulsants - like dilantin, phenytoin, and primidone.
    • Metformin - often used for type II diabetes.
    • Sulfasalazine - or possibly other anti-ulcer, anti-inflammatory medications.
    • Triamterene - a diuretic
    • Methotrexate - used for cancer and rheumatoid arthritis
    • Barbiturates - used as sedatives

  • Vitamin B9 supplements and fortified foods, usually in the form of folic acid, cannot be absorbed by some people, and may hinder absorption of natural dietary B9 (folate). Be sure to check your blood levels of vitamin B9 after starting supplements to be sure they are right for you.
  • If you take folic acid (vitamin B9) suppliments beware the interaction with vitamin B12. Increased folic acid can cure the anemiaassociated with vitamin B12 deficiency, but cannot cure the neural damage. It is important to maintain both adequate levelsof folic acid and vitamin B12.
  • Liver and shell fish (clams, mussels) are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
  • Marmite is made from brewer's yeast, which is high in purines, and should be avoided by people with gout, kidney disease, or arthritis.

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 20-25.
  2. Office Of Dietary Supplements Fact Sheet: Folate
  3. Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
  4. Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
  5. Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
  6. Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
  7. Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
  8. Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
  9. A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
  10. Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
  11. Wang HX, Wahlin, Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?'sb disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.