Folate (B9)
Folate, or vitamin B9, supports cell division and red blood cell formation.
Unit: µg
Foods highest in folate (b9)
| Food | Amount per 100 g | Category |
|---|---|---|
| Chickpeas Variant: Dry | 557 µg | Legumes |
| Red kidney beans Variant: Dry | 394 µg | Legumes |
| White beans Variant: Dry | 388 µg | Legumes |
| Mung beans Variant: Dry | 216 µg | Legumes |
| Spinach Variant: Raw | 194 µg | Vegetables |
| Parsley Variant: Raw | 152 µg | Vegetables |
| Asparagus Variant: Raw | 150 µg | Vegetables |
| Lentils Variant: Raw | 117 µg | Legumes |
| Dill Variant: Raw | 116 µg | Vegetables |
| Beetroot Variant: Raw | 109 µg | Vegetables |
| Strawberry Variant: Raw fruit | 98.9 µg | Fruits |
| Mung beans Variant: Cooked | 94 µg | Legumes |
| Peanuts Variant: Raw | 89.3 µg | Nuts |
| Chickpeas Variant: Cooked | 84.4 µg | Legumes |
| Raisins Variant: Dry | 82 µg | Fruits |
| Cauliflower Variant: Cooked | 78.8 µg | Vegetables |
| Red kidney beans Variant: Cooked | 78.3 µg | Legumes |
| Asparagus Variant: Cooked | 69.9 µg | Vegetables |
| Broccoli Variant: Raw | 67 µg | Vegetables |
| Leek Variant: Raw | 64 µg | Vegetables |
| Mung bean sprouts Variant: Raw | 61.3 µg | Vegetables |
| Melon Variant: Raw fruit | 58.9 µg | Fruits |
| Celery stalk Variant: Raw | 56.8 µg | Vegetables |
| Cauliflower Variant: Raw | 56.2 µg | Vegetables |
| Oats Variant: Dry | 56 µg | Cereals and grains |
| Wholegrain wheat flour Variant: Dry | 52.4 µg | Cereals and grains |
| Pistachios Variant: Roasted, unsalted | 51 µg | Nuts |
| Lentils Variant: Cooked | 50.1 µg | Legumes |
| Green beans Variant: Cooked | 49.5 µg | Vegetables |
| Lettuce Variant: Raw | 49 µg | Vegetables |
| Tomato Variant: Raw | 39 µg | Vegetables |
| Raspberries Variant: Raw fruit | 38.1 µg | Fruits |
| Watermelon Variant: Raw fruit | 36.9 µg | Fruits |
| Green beans Variant: Raw | 33 µg | Vegetables |
| Zucchini Variant: Cooked | 32.8 µg | Vegetables |
| Potato Variant: Boiled in water | 31.1 µg | Vegetables |
| White beans Variant: Cooked | 31.1 µg | Legumes |
| Cashews Variant: Roasted, unsalted | 30.2 µg | Nuts |
| Buckwheat Variant: Raw | 30 µg | Cereals and grains |
| Brown rice Variant: Cooked | 29.4 µg | Cereals and grains |
| Lemon Variant: Raw fruit | 28.4 µg | Fruits |
| Orange Variant: Raw fruit | 25.9 µg | Fruits |
| Carrot Variant: Raw | 24 µg | Vegetables |
| Zucchini Variant: Raw | 24 µg | Vegetables |
| Eggplant Variant: Raw | 22 µg | Vegetables |
| Banana Variant: Raw | 19 µg | Fruits |
| Turnip Variant: Cooked | 17.1 µg | Vegetables |
| Mango Variant: Raw fruit | 17 µg | Fruits |
| Potato Variant: Raw, peeled | 16 µg | Vegetables |
| White wheat flour Variant: Dry | 15.4 µg | Cereals and grains |
| Turnip Variant: Raw | 15 µg | Vegetables |
| Eggplant Variant: Cooked | 14 µg | Vegetables |
| Mandarin Variant: Raw fruit | 12.5 µg | Fruits |
| Garlic Variant: Raw | 12.4 µg | Vegetables |
| Beetroot Variant: Cooked | 12.4 µg | Vegetables |
| Pumpkin Variant: Raw | 12 µg | Vegetables |
| Ginger Variant: Raw | 11.8 µg | Vegetables |
| Peach Variant: Raw fruit | 11.5 µg | Fruits |
| White rice Variant: Cooked | 9.9 µg | Cereals and grains |
| Onion Variant: Cooked | 9 µg | Vegetables |
| Dried apricots Variant: Dry | 8.85 µg | Fruits |
| Plain yoghurt Variant: Plain | 7.85 µg | Dairy |
| White rice Variant: Raw | 7.67 µg | Cereals and grains |
| Pear Variant: Raw | 7 µg | Fruits |
| Blueberries Variant: Raw fruit | 6 µg | Fruits |
| Plum Variant: Raw fruit | 5 µg | Fruits |
| Apple Variant: Raw | 3 µg | Fruits |
| Prunes Variant: Dry | 2.5 µg | Fruits |
| Pumpkin Variant: Cooked | 2.5 µg | Vegetables |
| Papaya Variant: Raw fruit | 0.85 µg | Fruits |
| Whole milk Variant: Liquid | 0.85 µg | Dairy |
| Butter Variant: Unsalted | 0.85 µg | Oils and fats |
| Avocado Variant: Raw | 0 µg | Fruits |
| Water Variant: Drinking water | 0 µg | Beverages |