Food

Serving Size

Folate (mcg)

cranberry (roman) beans

1/2 cup (88.5g)

183 (46%)

lentils

1/2 cup (99g)

179 (45%)

cowpeas (black-eyed peas)

1/2 cup (85.5g)

178 (45%)

soybeans, mature seeds (raw)

1/4 cup (46.5g)

174 (44%)

mung beans

1/2 cup (101g)

161 (40%)

pinto beans

1/2 cup (85.5g)

147 (37%)

pink beans

1/2 cup (84.5g)

142 (36%)

chickpeas (garbanzo beans)

1/2 cup (82g)

141 (35%)

adzuki beans

1/2 cup (115g)

139 (35%)

lima beans, baby

1/2 cup (91g)

136 (34%)

spinach (cooked)

1/2 cup (90g)

131 (33%)

black beans

1/2 cup (86g)

128 (32%)

moth beans

1/2 cup (88.5g)

127 (32%)

navy beans

1/2 cup (91g)

127 (32%)

soybeans, mature seeds (sprouted, stir-fried)

100g

127 (32%)

yardlong beans

1/2 cup (85.5g)

125 (31%)

kidney beans

1/2 cup (88.5g)

115 (29%)

orange juice (frozen concentrate)

8 fl oz (248.8g)

109 (27%)

artichoke (cooked)

1 medium (120g)

107 (27%)

turnip greens (raw)

1 cup (55g)

107 (27%)

great northern beans (canned)

1/2 cup (131g)

106 (27%)

navy beans (sprouted, cooked)

100g

106 (27%)

soybeans, green (raw)

1/4 cup (64g)

106 (27%)

cowpeas, immature seeds

1/2 cup (82.5g)

105 (26%)

mustard greens (raw)

1 cup (56g)

105 (26%)

chickpea flour (besan)

1/4 cup (23g)

101 (25%)

soybeans, green (cooked)

1/2 cup (90g)

100 (25%)

pigeon peas

1/2 cup (84g)

93 (23%)

soy meal, defatted, raw

1/4 cup (30.5g)

92 (23%)

great northern beans

1/2 cup (88.5g)

90 (23%)

asparagus (cooked)

4 spears (60g)

89 (22%)

collards (cooked)

1/2 cup (95g)

88 (22%)

fava beans

1/2 cup (85g)

88 (22%)

artichoke (raw)

1 medium (128g)

87 (22%)

mung beans (sprouted, stir-fried)

1 cup (124g)

87 (22%)

peas (sprouted, raw)

1/2 cup (60g)

86 (22%)

turnip greens (cooked)

1/2 cup (72g)

85 (21%)

broccoli (cooked)

1/2 cup (78g)

84 (21%)

cornmeal, degermed, enriched, white

1/4 cup (39.25g)

82 (21%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25g)

82 (21%)

navy beans

1/2 cup (131g)

81 (20%)

chickpeas (canned)

1/2 cup (120g)

80 (20%)

soy flour, defatted

1/4 cup (26.25g)

80 (20%)

lima beans, large

1/2 cup (94g)

78 (20%)

quinoa (uncooked)

1/4 cup (42.5g)

78 (20%)

soymilk (fortified)

8 fl oz (243g)

78 (20%)

lentils (sprouted, raw)

1 cup (77g)

77 (19%)

semolina (enriched)

1/4 cup (41.75g)

76 (19%)

sunflower seed butter

2 tbsp (32g)

76 (19%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94g)

75 (19%)

beets (raw)

1/2 cup (68g)

74 (19%)

orange juice (raw)

8 fl oz (248g)

74 (19%)

pinto beans (canned)

1/2 cup (120g)

72 (18%)

soy flour, full-fat, raw

1/4 cup (21g)

72 (18%)

yellow bean

1/2 cup (88.5g)

72 (18%)

endive (raw)

1 cup (50g)

71 (18%)

peanut flour, defatted

1 oz (28.35g)

70 (18%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35g)

69 (17%)

navy beans (sprouted, raw)

1/2 cup (52g)

69 (17%)

beets (cooked)

1/2 cup (85g)

68 (17%)

peanuts (raw)

1 oz (28.35g)

68 (17%)

lentils (sprouted, stir-fried)

100g

67 (17%)

sunflower seed kernels (dry roasted)

1 oz (28.35g)

67 (17%)

sunflower seed kernels (toasted)

1 oz (28.35g)

67 (17%)

french beans

1/2 cup (88.5g)

66 (17%)

sunflower seed kernels (oil roasted)

1 oz (28.35g)

66 (17%)

cottonseed flour, low fat (glandless)

1 oz (28.35g)

65 (16%)

lettuce, cos or romaine (raw)

1 cup (47g)

64 (16%)

peas, split

1/2 cup (98g)

64 (16%)

soy flour, low-fat

1/4 cup (22g)

64 (16%)

sunflower seed kernels (dried)

1 oz (28.35g)

64 (16%)

tomato, yellow (raw)

1 tomato (212g)

64 (16%)

wheat flour, white, cake, enriched

1/4 cup (34.25g)

64 (16%)

mung beans (sprouted, raw)

1 cup (104g)

63 (16%)

wheat flour, white, bread, enriched

1/4 cup (34.25g)

63 (16%)

cardoon (raw)

1/2 cup (89g)

61 (15%)

marmite, yeast extract spread

1 tsp (6g)

61 (15%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25g)

61 (15%)

collards (raw)

1 cup (36g)

60 (15%)

corn flour, masa, enriched, white

1/4 cup (28.5g)

60 (15%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5g)

60 (15%)

pomegranate juice (bottled)

8 fl oz (251.2g)

60 (15%)

soy nuts (roasted)

1 oz (28.35g)

60 (15%)

soybeans, mature seeds (sprouted, raw)

1/2 cup (35g)

60 (15%)

pinto beans (sprouted, raw)

50g

59 (15%)

soy nuts (dry roasted)

1 oz (28.35g)

58 (15%)

spinach (raw)

1 cup (30g)

58 (15%)

broccoli (raw)

1 cup (91g)

57 (14%)

wheat flour, white, all-purpose, bleached, enriched

1/4 cup (31.25g)

57 (14%)

wheat flour, white, all-purpose, unbleached, enriched

1/4 cup (31.25g)

57 (14%)

cabbage, savoy (raw)

1 cup (70g)

56 (14%)

Brussels sprouts (raw)

1 cup (88g)

54 (14%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5g)

54 (14%)

kidney beans (sprouted, raw)

1/2 cup (92g)

54 (14%)

pomegranate

1/2 fruit (141g)

54 (14%)

broccoli raab (cooked)

75g

53 (13%)

broccoli, stalks (raw)

75g

53 (13%)

potato, white (baked, with skin)

1 medium (138g)

52 (13%)

macaroni (enriched)

1/2 cup (70g)

51 (13%)

mustard greens (cooked)

1/2 cup (70g)

51 (13%)

spaghetti (enriched)

1/2 cup (70g)

51 (13%)

broccoli, flower clusters (raw)

1 cup (71g)

50 (13%)

peas, green (cooked)

1/2 cup (80g)

50 (13%)

wheat germ, toasted

2 tbsp. (14.13g)

50 (13%)

potato (baked, with skin)

1 medium (173g)

48 (12%)

soy flour, full-fat, roasted

1/4 cup (21.25g)

48 (12%)

Brussels sprouts (cooked)

1/2 cup (78g)

47 (12%)

kidney beans

100g

47 (12%)

orange juice (calcium fortified)

8 fl oz (248.8 g)

47 (12%)

peas, green (frozen, cooked)

1/2 cup (80g)

47 (12%)

potato, red (baked, with skin)

1 medium (173g)

47 (12%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70g)

46 (12%)

kidney beans (canned)

1/2 cup (128g)

46 (12%)

soybeans, mature seeds (cooked)

1/2 cup (86g)

46 (12%)

pineapple juice (canned)

8 fl oz (250.4g)

45 (11%)

potato, russet (baked, with skin)

1 medium (173g)

45 (11%)

safflower seed kernels (dried)

1 oz (28.35g)

45 (11%)

safflower seed meal, partially defatted

1 oz (28.35g)

45 (11%)

chrysanthemum, garland (raw)

1 cup (25g)

44 (11%)

durian

1/2 cup (121.5g)

44 (11%)

horseradish-tree, pods (raw)

1 cup (100g)

44 (11%)

okra (raw)

1/2 cup (50g)

44 (11%)

soymilk (unfortified)

8 fl oz (244.8g)

44 (11%)

corn, sweet, yellow (raw)

1 ear (102g)

43 (11%)

boysenberries (frozen)

1/2 cup (66g)

42 (11%)

fava beans (canned)

1/2 cup (128g)

42 (11%)

millet (raw)

1/4 cup (50g)

42 (11%)

corn, sweet, white (raw)

1 ear (90g)

41 (10%)

peanuts (dry roasted, no salt)

1 oz (28.35g)

41 (10%)

amaranth (uncooked)

1/4 cup (48.25g)

40 (10%)

cress, garden (raw)

1 cup (50g)

40 (10%)

lettuce, butterhead (raw)

1 cup (55g)

40 (10%)

wheat germ, crude

2 tbsp (14.38g)

40 (10%)

orange

1 fruit (131g)

39 (10%)

quinoa (cooked)

1/2 cup (92.5g)

39 (10%)

amaranth leaves (cooked)

1/2 cup (66g)

38 (10%)

peanut flour, low fat

1 oz (28.35g)

38 (10%)