Top 25 Foods With The Highest Amount of Folate

Recommended Daily Intake (RDI) for Folate is 400µg

1. seaweed, agar, dried (580µg per 100g). Found in Vegetables and Vegetable Products
2. chicken, liver, all classes, cooked, simmered (578µg per 100g). Found in Poultry Products
3. wheat germ, crude (281µg per 100g). Found in Cereal Grains and Pasta
4. beef, variety meats and by-products, liver, cooked, pan-fried (260µg per 100g). Found in Beef Products
5. peanuts, all types, raw (240µg per 100g). Found in Legumes and Legume Products
6. seeds, sunflower seed kernels, dry roasted, without salt (237µg per 100g). Found in Nut and Seed Products
7. cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt (208µg per 100g). Found in Legumes and Legume Products
8. turnip greens, raw (194µg per 100g). Found in Vegetables and Vegetable Products
9. spinach, raw (194µg per 100g). Found in Vegetables and Vegetable Products
10. seaweed, irishmoss, raw (182µg per 100g). Found in Vegetables and Vegetable Products
11. lentils, mature seeds, cooked, boiled, without salt (181µg per 100g). Found in Legumes and Legume Products
12. seaweed, kelp, raw (180µg per 100g). Found in Vegetables and Vegetable Products
13. beans, pinto, mature seeds, cooked, boiled, without salt (172µg per 100g). Found in Legumes and Legume Products
14. chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (172µg per 100g). Found in Legumes and Legume Products
15. beans, pink, mature seeds, cooked, boiled, without salt (168µg per 100g). Found in Legumes and Legume Products
16. collards, raw (166µg per 100g). Found in Vegetables and Vegetable Products
17. mushrooms, shiitake, dried (163µg per 100g). Found in Vegetables and Vegetable Products
18. mustard spinach, (tendergreen), raw (159µg per 100g). Found in Vegetables and Vegetable Products
19. mung beans, mature seeds, cooked, boiled, without salt (159µg per 100g). Found in Legumes and Legume Products
20. parsley, fresh (152µg per 100g). Found in Vegetables and Vegetable Products
21. lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt (150µg per 100g). Found in Legumes and Legume Products
22. beans, black, mature seeds, cooked, boiled, without salt (149µg per 100g). Found in Legumes and Legume Products
23. asparagus, cooked, boiled, drained (149µg per 100g). Found in Vegetables and Vegetable Products
24. egg, yolk, raw, fresh (146µg per 100g). Found in Dairy and Egg Products
25. peanuts, all types, dry-roasted, without salt (145µg per 100g). Found in Legumes and Legume Products