Top 10 Foods Highest in Vitamin B9 (Folate)

For various corporal functions such as DNA synthesis and repair, cell division and cell growth, vitamin B9 (folate) is essential. Folic acid is the synthetic form of vitamin B9 contained in fortified foods, such as cereals and supplements. Folate deficiency can lead to adult anemia and slower childhood growth. Folate is of particular significance for pregnant women to ensure the proper development of the fetus and avoid neural tube defects. For folate (Vitamin B9) the actual daily value (percent DV) is 400μg.

Microgram (μg) which is one millionth of a gram or one thousandth of a milligram (1gram = 1000000μg)

The 10 best folate foods are described below:

#1 Edamame (Green Soybeans)

Folate per Cup Folate per CupFolate per 100g
482μg (121% DV)311μg (78% DV)514μg (129% DV)
Nutritional value of Edamame (Green Soybeans)

#2 Lentils

Folate per CupFolate per CupFolate per 200 callories
358μg (90% DV)181μg (45% DV)312μg (78% DV)
Nutritional value of Lentils

#3 Asparagus

Folate per Cup CookedFolate per 100gFolate per 200 Calories
268μg (67% DV)149μg (37% DV)1355μg (339% DV)
Nutritional value of Asparagus

#4 Spinach

Folate per Cup CookedFolate per 100gFolate per 200 Calories
263μg (66% DV)146μg (37% DV)1270μg (317% DV)
Nutritional value of Spinach

#5 Broccoli

Folate per Cup CookedFolate per 100gFolate per 200 Calories
168μg (42% DV)108μg (27% DV)617μg (154% DV)
Nutritional value of Broccoli

#6 Avocados

Folate per AvocadoFolate per 100gFolate per 200 Calories
163μg (41% DV)81μg (20% DV)101μg (25% DV)
Nutritional value of Avocados

#7 Mangos

Folate per CupFolate per 100gFolate per 200 Calories
71μg (18% DV)43μg (11% DV)143μg (36% DV)
Nutritional value of Mangoes

#8 Lettuce

Folate per CupFolate per 100gFolate per 200 Calories
64μg (16% DV)136μg (34% DV)1600μg (400% DV)
Nutritional value of Lettuce

#9 Sweet Corn

Folate per Cup CookedFolate per 100gFolate per 200 Calories
61μg (15% DV)42μg (11% DV)98μg (24% DV)
Nutritional value of Sweet Corn

#10 Oranges

Folate per CupFolate per 100gFolate per 200 Calories
54μg (14% DV)30μg (8% DV)128μg (32% DV)
Nutritional value of Oranges

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