Foods, nutrients & ingredients

Nutrient

Best sources of folate

Per 100 g, top 10 of the NutriSeek foods, using USDA data. Bars show % of the daily value. Herbs, spices, oils and sweeteners are left out, since they’re used a spoonful at a time.

1
Edamame311 µg78%
482 µg per 1 cup (155 g)
2
Peanuts240 µg60%
68 µg per 1 oz (28 g)
3
Sunflower Seeds227 µg57%
318 µg per 1 cup (140 g)
4
Spinach194 µg49%
660 µg per 1 bunch (340 g)
5
Lentils181 µg45%
358 µg per 1 cup (198 g)
6
Chickpeas172 µg43%
282 µg per 1 cup (164 g)
7
Pinto Beans172 µg43%
294 µg per 1 cup (171 g)
8
White Bread171 µg43%
50 µg per 1 slice (29 g)
9
Black Beans149 µg37%
256 µg per 1 cup (172 g)
10
Navy Beans140 µg35%
255 µg per 1 cup (182 g)

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