About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Folate. This is a research tool — nothing here constitutes medical advice.

About Folate

Micronutrient

Folate (vitamin B9) is essential for DNA synthesis, cell division, and the formation of red blood cells. It is critically important in the first weeks of pregnancy — adequate folate prevents neural tube defects such as spina bifida, which is why supplementation (400 µg/day) is recommended for anyone who may become pregnant. Leafy greens, legumes, fortified foods, and citrus are rich sources. Cooking destroys 50–90% of folate — raw and lightly cooked vegetables retain more.

⚠️ Too little

Megaloblastic anaemia (large, immature red blood cells), fatigue, and — in early pregnancy — neural tube defects in the developing fetus. Folate deficiency is the most common vitamin deficiency in the UK.

🚫 Too much

High folate intake from food is not harmful. However, high-dose folic acid supplements can mask the symptoms of vitamin B12 deficiency, allowing B12-related neurological damage to progress undetected — a particular risk on plant-based diets. The upper limit for folic acid supplements is 1,000 µg/day.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
200 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
4, µg
Yeast, dried
= 2000% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Folate

815 foods with recorded data, ranked highest first. Showing 1–100 of 815. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Yeast, dried 4, µg 200%
★ Yeast extract 2,62 µg 200%
★ Yeast, bakers, compressed 1,25 µg 200%
4 Beans, blackeye, whole, dried, raw 630 µg 200%
5 Black-eyed Beans/Peas 630 µg 200%
6 Beans, pinto, dried, raw 520 µg 200%
7 Pinto Beans 520 µg 200%
8 Beans, soya, dried, raw 370 µg 185%
9 Soybeans (Dry) 370 µg 185%
10 Rosemary, dried 307 µg 154%
11 Wheatgerm 277 µg 139%
12 Thyme, dried, ground 274 µg 137%
13 Flour, soya 245 µg 123%
14 Oregano, dried, ground 237 µg 119%
15 Beans, blackeye, whole, dried, boiled in unsalted water 210 µg 105%
16 Broccoli 195 µg 98%
17 Flour, gram 193 µg 97%
18 Sweetcorn, baby, stir-fried in rapeseed oil 187 µg 94%
19 Beans, chick peas, Kabuli, whole, dried, raw 180 µg 90%
20 Beans, chick peas, Kabuli, split, dried, raw 180 µg 90%
21 Chickpeas (Dry) 180 µg 90%
22 Asparagus, raw 175 µg 88%
23 Parsley, fresh 170 µg 85%
24 Seeds, sunflower seed kernels, dry roasted, with salt added 169 µg 85%
25 Collards, raw 168 µg 84%
26 Flour, semolina, coarse and semi-coarse 167.7 µg 84%
27 Chard, Swiss, raw 165 µg 83%
28 Lentils, red, split, dried, raw 164 µg 82%
29 Red Lentils (Split, Dry) 164 µg 82%
30 Flour, semolina, fine 163.6 µg 82%
31 Spinach, baby, raw 161 µg 81%
32 Sweetcorn, baby, boiled in unsalted water 160 µg 80%
33 Flour, wheat, all-purpose, enriched, bleached 160 µg 80%
34 Flour, wheat, all-purpose, enriched, unbleached 159 µg 80%
35 Flour, corn, yellow, fine meal, enriched 155 µg 78%
36 Lentils, green and brown, whole, dried, boiled in unsalted water 152 µg 76%
37 Beetroot, raw 150 µg 75%
38 Arugula, baby, raw 149.2 µg 75%
39 Beans, broad, whole, raw 145 µg 73%
40 Beans, pinto, dried, boiled in unsalted water 145 µg 73%
41 Flour, bread, white, enriched, unbleached 145 µg 73%
42 Beans, mung, whole, dried, raw 140 µg 70%
43 Beans, mung, dahl, dried, raw 140 µg 70%
44 Broccoli, purple sprouting, boiled in unsalted water 140 µg 70%
45 Endive, raw 140 µg 70%
46 Mung Beans 140 µg 70%
47 Brussels sprouts, raw 135 µg 68%
48 Spinach, baby, boiled in unsalted water 135 µg 68%
49 Pine nuts (raw) 132 µg 66%
50 Black gram, chilki urad dahl, split, dried, raw 132 µg 66%
51 Kidney Beans (Red) 130 µg 65%
52 Avocado, Hass, peeled, raw 128.7 µg 64%
53 Brussels sprouts, boiled in unsalted water 124 µg 62%
54 Asparagus, roasted in rapeseed oil 123 µg 62%
55 Asparagus, grilled 122 µg 61%
56 Eggs, chicken, yolk, raw 122 µg 61%
57 Edamame (Green Soybeans) 122 µg 61%
58 Curly kale, raw 120 µg 60%
59 Turnip tops, boiled in unsalted water 120 µg 60%
60 Pawpaw, peeled, seeded, raw 116.1 µg 58%
61 Spinach, mature, raw 114 µg 57%
62 Lentils, green and brown, whole, dried, raw 110 µg 55%
63 Mint, fresh 110 µg 55%
64 Peanuts, kernel only, plain, unsalted 110 µg 55%
65 Green Lentils (Dry) 110 µg 55%
66 Brown Lentils (Dry) 110 µg 55%
67 Puy/French Green Lentils 110 µg 55%
68 Sesame butter, creamy 108.4 µg 54%
69 Chives, fresh 105 µg 53%
70 Beets, raw 103 µg 52%
71 Asparagus, steamed 102 µg 51%
72 Beans, pigeon peas, whole, dried, raw 100 µg 50%
73 Beans, pigeon peas, dahl, dried, raw 100 µg 50%
74 Chard, Swiss, boiled in unsalted water 100 µg 50%
75 Tahini paste 99 µg 50%
76 Curly kale, boiled in unsalted water 97 µg 49%
77 Sesame seeds 97 µg 49%
78 Broccoli, green, raw 95 µg 48%
79 Curry leaves, fresh 94 µg 47%
80 Nuts, mixed 93 µg 47%
81 Spring greens, raw 92 µg 46%
82 Thyme, fresh 91 µg 46%
83 Beetroot, cooked in unsalted water 90 µg 45%
84 Rosemary, fresh 89 µg 45%
85 Nut roast, homemade 89 µg 45%
86 Okra, raw 88 µg 44%
87 Rocket, raw 88 µg 44%
88 Flaxseed (linseed), ground 87 µg 44%
89 Parsnip, raw 87 µg 44%
90 Amaranth leaves, raw 85 µg 43%
91 Cabbage, white, raw 84 µg 42%
92 Kohl rabi, raw 82 µg 41%
93 Spinach, mature, boiled in unsalted water 81 µg 41%
94 Pak choi, steamed 80 µg 40%
95 Bread rolls, malted wheat 78 µg 39%
96 Cabbage, Chinese, raw 77 µg 39%
97 Bran, wheat 76 µg 38%
98 Tempeh 76 µg 38%
99 Nutmeg, ground 76 µg 38%
100 Peanuts, kernel only, plain, weighed with shells 76 µg 38%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.