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 Cup	Folate per 100g
482μg (121% DV)	311μg (78% DV)	514μg (129% DV)

#2 Lentils

Folate per Cup	Folate per Cup	Folate per 200 callories
358μg (90% DV)	181μg (45% DV)	312μg (78% DV)

#3 Asparagus

Folate per Cup Cooked	Folate per 100g	Folate per 200 Calories
268μg (67% DV)	149μg (37% DV)	1355μg (339% DV)

#4 Spinach

Folate per Cup Cooked	Folate per 100g	Folate per 200 Calories
263μg (66% DV)	146μg (37% DV)	1270μg (317% DV)

#5 Broccoli

Folate per Cup Cooked	Folate per 100g	Folate per 200 Calories
168μg (42% DV)	108μg (27% DV)	617μg (154% DV)

#6 Avocados

Folate per Avocado	Folate per 100g	Folate per 200 Calories
163μg (41% DV)	81μg (20% DV)	101μg (25% DV)

#7 Mangos

Folate per Cup	Folate per 100g	Folate per 200 Calories
71μg (18% DV)	43μg (11% DV)	143μg (36% DV)

#8 Lettuce

Folate per Cup	Folate per 100g	Folate per 200 Calories
64μg (16% DV)	136μg (34% DV)	1600μg (400% DV)

#9 Sweet Corn

Folate per Cup Cooked	Folate per 100g	Folate per 200 Calories
61μg (15% DV)	42μg (11% DV)	98μg (24% DV)

#10 Oranges

Folate per Cup	Folate per 100g	Folate per 200 Calories
54μg (14% DV)	30μg (8% DV)	128μg (32% DV)