Foods highest in folate (vitamin B9)
Folate is needed to make new cells, including DNA. Legumes and leafy greens are natural sources; many flours are fortified with folic acid.
The food highest in folate (vitamin B9) on Micela is Sunflower: 237 µg per 100 g.
FDA Daily Value: 400 µg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in folate (vitamin B9) per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🌻 Sunflower | 237 µg | 59 % | 67.3 µg (1 oz) |
| 2 | 🟤 Lentil | 181 µg | 45 % | 358 µg (1 cup, cooked) |
| 3 | 🟡 Chickpea | 172 µg | 43 % | 282 µg (1 cup, cooked) |
| 4 | 🍞 Bread | 171 µg | 43 % | 49.6 µg (1 slice) |
| 5 | 🥖 Baguette | 170 µg | 43 % | 48.3 µg (1 oz) |
| 6 | 🥨 Pretzel | 166 µg | 42 % | 99.6 µg (10 twists) |
| 7 | 🫓 Flatbread | 165 µg | 41 % | 99 µg (1 large pita) |
| 8 | 🥯 Bagel | 163 µg | 41 % | 161 µg (1 bagel) |
| 9 | 🍕 Pizza | 162 µg | 41 % | 172 µg (1 slice (1/8 large pizza)) |
| 10 | 🍞 Pan de muerto | 155 µg | 39 % | 124 µg (1 individual bun) |
| 11 | 🫘 Bean | 149 µg | 37 % | 256 µg (1 cup, cooked) |
| 12 | 🥬 Lettuce | 136 µg | 34 % | 63.9 µg (1 cup, shredded) |
| 13 | 🥐 Croissant | 130 µg | 33 % | 54.6 µg (1 small croissant) |
| 14 | 🍝 Pasta | 119 µg | 30 % | 148 µg (1 cup spaghetti, cooked) |
| 15 | 🥠 Fortune cookie | 105 µg | 26 % | 8.4 µg (1 cookie) |
| 16 | 🧆 Falafel | 103 µg | 26 % | 103 µg (5 pieces with tahini sauce) |
| 17 | 🌰 Walnut | 98 µg | 25 % | 27.4 µg (7 walnuts) |
| 18 | 🍚 Rice | 97 µg | 24 % | 153 µg (1 cup, cooked) |
| 19 | 🥜 Peanut | 97 µg | 24 % | 27.5 µg (1 oz) |
| 20 | 🍪 Cookie | 92 µg | 23 % | 11.9 µg (1 cookie) |
Per serving: the 10 that give the most folate (vitamin B9) in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🟤 Lentil | 1 cup, cooked (198 g) | 358 µg |
| 2 | 🟡 Chickpea | 1 cup, cooked (164 g) | 282 µg |
| 3 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 260 µg |
| 4 | 🫘 Bean | 1 cup, cooked (172 g) | 256 µg |
| 5 | 🍱 Bento | 1 box (343 g) | 212 µg |
| 6 | 🥘 Paella | 1 plate (353 g) | 205 µg |
| 7 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 196 µg |
| 8 | 🌯 Burrito | 1 burrito (300 g) | 182 µg |
| 9 | 🍛 Curry | 1 plate with rice (382 g) | 172 µg |
| 10 | 🍕 Pizza | 1 slice (1/8 large pizza) (106 g) | 172 µg |
Highest in folate (vitamin B9) in each family
- 🍎 Fruits: Avocado, 81 µg per 100 g
- 🥦 Vegetables: Lettuce, 136 µg per 100 g
- 🌾 Grains, breads & pasta: Bread, 171 µg per 100 g
- 🫘 Legumes: Lentil, 181 µg per 100 g
- 🥩 Meat & eggs: Egg, 47 µg per 100 g
- 🐟 Fish & seafood: Crab, 51 µg per 100 g
- 🧀 Dairy: Dulce de leche, 11 µg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 237 µg per 100 g
- 🌶️ Spices & herbs: Basil, 68 µg per 100 g
- ☕ Drinks: Juice, 30 µg per 100 g
- 🍰 Sweets & desserts: Fortune cookie, 105 µg per 100 g
- 🍽️ World dishes: Pizza, 162 µg per 100 g
Ranking among the 165 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most folate (vitamin B9)?
Among 165 common foods, sunflower: 237 µg per 100 g, followed by lentil (181 µg) and chickpea (172 µg).
Which food gives the most folate (vitamin B9) per serving?
Lentil: 358 µg in 1 cup, cooked (198 g).
How much folate (vitamin B9) do you need per day?
The FDA Daily Value is 400 µg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Vitamin B12 · Omega-3 (EPA and DHA)