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Top 10 Foods Highest in Vitamin B9 (Folate)
Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with
many rich natural sources. Folic acid is the synthetic form of vitamin B9 found
in fortified foods and supplements. As with most vitamins, the natural form of v
itamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate)
is required for numerous body functions including DNA synthesis and repair, cell
division, and cell growth. A deficiency of folate can lead to anemia in adults,
and slower development in children. For pregnant women, folate is especially im
portant for proper fetal development. Folate, Vitamin B9, is a water soluble vit
amin that is well regulated by the body, thus overdose is rare in natural food s
ources, and can only occur from supplements. The current DV for Folate (Vitamin
B9) is 400g. Below is a list high folate foods, click here for high vitamin B9 (f
olate) foods by nutrient density, here for an extended list of folate rich foods
, and here for other vitamin B foods.
#1: Beans (Black Eyed Peas - Cooked)
Folate in 100g Per cup (171g) Per ounce (28g)
208g (52% DV) 356g (89% DV) 58g (15% DV)
Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (
74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Na
vy Beans (64%), and Kidney Beans (58%). Click to see complete nutrition facts.
#2: Lentils (Cooked)
Folate in 100g Per cup (198g) Per tablespoon (12g)
181g (45% DV) 358g (90% DV) 22g (5% DV)
Half a cup of cooked lentils contains 115 calories and less than half a gram of
fat. Click to see complete nutrition facts.
#3: Spinach
Folate in 100g Per cup (Raw - 30g)
Per cup (Cooked - 180g)
194g (49% DV) 58g (15% DV) 263g (66% DV)
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Gr
eens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Gr
eens (8%). Click to see complete nutrition facts.
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? Top 10 High Vitamin B9 (Folate) Foods by Nutrient Density (Folate per Gram)
(Click to expand)
? Other Vitamin B9 (Folate) Rich Foods
(Click to expand)
? Health Benefits of Folate (Vitamin B9)
(Click to expand)
? People at Risk of a Folate (Vitamin B9) Deficiency
(Click to expand)
? Warnings
(Click to expand)
? Other Vitamin B Foods
(Click to expand)
Related
Foods
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High
High
High
High
in
in
in
in
Vitamin
Vitamin
Vitamin
Vitamin
B1 (Thamin)
B2 (Riboflavin)
B3 (Niacin)
B5