Advertisement

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 vitamin 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 important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg. Below is a list high folate foods, click here for high vitamin B9 (folate) 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 100gPer 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%), Navy Beans (64%), and Kidney Beans (58%). Click to see complete nutrition facts.


#2: Lentils (Cooked)
Folate in 100gPer 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 (Raw)
Folate in 100gPer cup (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 Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%). Click to see complete nutrition facts.


#4: Asparagus (Cooked)
Folate in 100gPer 1/2 cup (90g)Per 4 spears (60g)
149g (37% DV)134g (34% DV)89g (22% DV)
Click to see complete nutrition facts.


#5: Lettuce (Cos or Romaine)
Folate in 100gPer 3oz Serving (85g)Per cup (Shredded - 47g)
136g (34% DV)116g (29% DV)64g (16% DV)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%). Click to see complete nutrition facts.


#6: Avocado
Folate in 100gPer cup cubed (150g)Per avocado (201g)
81g (20% DV)122g (30% DV)163g (41% DV)
Half an avocado contains 161 calories. Click to see complete nutrition facts.


#7: Broccoli (Cooked)
Folate in 100gPer 1/2 cup chopped (78g)Per stalk (180g)
108g (27% DV)84g (21% DV)194g (49% DV)
Other Brassica Vegetables High in Folate (%DV per cup cooked): Chinese Broccoli (22%), Broccoli Raab (15%), and Cauliflower (14%). Click to see complete nutrition facts.


#8: Tropical Fruits (Mango)
Folate in 100gPer cup (Pieces - 165g)Per fruit (336g)
43g (11% DV)71g (18% DV)145g (36% DV)
Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%), Guava (7%), Kiwi (7%), and Banana (6%). Click to see complete nutrition facts.


#9: Oranges
Folate in 100gPer cup segments (180g)Per orange (121g)
39g (10% DV)70g (18% DV)47g (12% DV)
A cup of orange juice provides 19% DV for folate. Click to see complete nutrition facts.


#10: Bread (Wheat Bread)
Folate 100g Per slice (29g)Per ounce (28g)
85g (21% DV)25g (6% DV)24g (6% DV)
Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%), Wheat Germ Bread (8%). Click to see complete nutrition facts.


Advertisement




Top 10 High Vitamin B9 (Folate) Foods by Nutrient Density (Folate per Gram)

#1: Yeast Extract (Marmite) 3786g (947% DV) per 100 grams227g (57% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Yeast Extract
#2: Bakers Yeast 2340g (585% DV) per 100 grams94g (23% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Bakers Yeast
#3: Fortified Cereals (Kellogs All Bran Wheat Flakes) 1379g (345% DV) per 100 grams400g (100% DV) per 3/4 cup (29 grams)Click to see complete nutrition facts for Fortified Cereals
#4: Liver (Chicken) 578g (145% DV) per 100 grams254g (64% DV) per liver (44 grams)Click to see complete nutrition facts for Liver
#5: Dried Herbs & Spices (Basil) 310g (78% DV) per 100 grams3g (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#6: Wheat Germ 281g (70% DV) per 100 grams323g (81% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#7: Sunflower Seeds 238g (60% DV) per 100 grams67g (17% DV) per ounce (28 grams)Click to see complete nutrition facts for Sunflower Seeds
#8: Soya Beans (Edamame) 205g (51% DV) per 100 grams191g (48% DV) per cup (93 grams)Click to see complete nutrition facts for Edamame
#9: Parsley (Fresh) 152g (38% DV) per 100 grams6g (2% DV) per tablespoon (4 grams)Click to see complete nutrition facts for Fresh Parsley
#10: Peanuts 145g (36% DV) per 100 grams41g (10% DV) per ounce (28 grams)Click to see complete nutrition facts for Peanuts


Other Vitamin B9 (Folate) Rich Foods

Fortified Cereals*1390μg (348% DV) per 100 gram serving1075μg (269% DV) in an average bowl (2 cups) (77 grams)537μg (135% DV) per cup (39 grams)Click to see complete nutrition facts for Fortified Cereals
Fortified Energy Bars*905μg (226% DV) per 100 gram serving398μg (100% DV) per bar (44 grams)196μg (50% DV) in half a bar (22 grams)Click to see complete nutrition facts for Fortified Energy Bars
Shiitake Mushrooms (Dried) 163g (41% DV) per 100 gram serving 25g (6% DV) per 4 mushrooms (15 grams) 7g (2% DV) per mushroom (4 grams) Click to see complete nutrition facts for Shiitake Mushrooms
Artichokes (Cooked) 89g (22% DV) per 100 gram serving 75g (19% DV) per 1/2 cup hearts (84 grams) 107g (27% DV) per artichoke (120 grams) Click to see complete nutrition facts for Artichokes
Tea (Brewed) 5g (1% DV) per 100 gram serving 12g (3% DV) per cup (237 grams) 2g (0% DV) per fluid ounce (30 grams) Click to see complete nutrition facts for Tea
Cantaloupe (Muskmelon, Rockmelon or Spanspek)21μg (5% DV) per 100 gram serving37μg (9% DV) in one cup of melon balls (177 grams)21.4μg (5% DV) in 1/8 of a large melon (102 grams)Click to see complete nutrition facts for Cantaloupe
Rye Bread 110g (28% DV) per 100 gram serving 31g (8% DV) per ounce (28 grams) 35g (9% DV) per slice (32 grams) Click to see complete nutrition facts for Rye Bread>
Walnuts 98g (25% DV) per 100 gram serving 118g (29% DV) per cup pieces (120 grams) 27g (7% DV) per ounce (28 grams) Click to see complete nutrition facts for Walnuts
Flaxseeds87μg (22% DV) per 100 gram serving8.7μg (2% DV) per tablespoon (10 grams)2.61μg (1% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Flax Seeds
Sesame Butter (Tahini)98μg (25% DV) per 100 gram serving14.7μg (4% DV) per tablespoon (15 grams)27.44μg (7% DV) per ounce (28 grams)Click to see complete nutrition facts for Sesame Butter (Tahini)
Bean Sprouts (Soybeans) 172g (43% DV) per 100 gram serving 60g (15% DV) per 1/2 cup (35 grams) Click to see complete nutrition facts for Bean Sprouts
Green Peas (Cooked) 63g (16% DV) per 100 gram serving 101g (25% DV) per cup (160 grams) Click to see complete nutrition facts for Green Peas
Cauliflower (Frozen, Cooked) 41g (10% DV) per 100 gram serving 74g (18% DV) per cup, pieces (180 grams) Click to see complete nutrition facts for Cauliflower
Okra 60g (15% DV) per 100 gram serving 30g (8% DV) per 1/2 cup (50 grams) 57g (14% DV) per 8 pods (95 grams) Click to see complete nutrition facts for Okra
Celery 36g (9% DV) per 100 gram serving 36g (9% DV) per cup, chopped (101 grams) 23g (6% DV) per stalk (64 grams) Click to see complete nutrition facts for Celery
Leeks (Cooked) 24g (6% DV) per 100 gram serving 12g (4% DV) per 1/2 cup, chopped (52 grams) 30g (7% DV) per leek (124 grams) Click to see complete nutrition facts for Leeks
Spearmint 105g (26% DV) per 100 gram serving 12g (3% DV) per tablespoon (11 grams) Click to see complete nutrition facts for Spearmint
Hazelnuts 88g (22% DV) per 100 gram serving 25g (6% DV) per ounce (28 grams) Click to see complete nutrition facts for Hazelnuts
Chestnuts 110g (28% DV) per 100 gram serving 31g (8% DV) per ounce (28 grams) Click to see complete nutrition facts for Chestnuts
Tomato Juice20μg (5% DV) per 100 gram serving48.6μg (12% DV) per cup (243 grams)36.4μg (9% DV) in 6 fluid ounces (182 grams)Click to see complete nutrition facts for Canned Tomato Juice
Beets 109g (27% DV) per 100 gram serving 148g (37% DV) per cup (136 grams) 89g (22% DV) per beet (82 grams) Click to see complete nutrition facts for Beets
Fish Roe (Caviar) 92g (23% DV) per 100 gram serving 26g (6% DV) per ounce (28 grams) Click to see complete nutrition facts for Fish Roe
Alaska King Crab 51g (13% DV) per 100 gram serving 68g (17% DV) per leg (134 grams) Click to see complete nutrition facts for Alaskan King Crab
Blue Mussels 76g (19% DV) per 100 gram serving 22g (5% DV) per ounce (28 grams) Click to see complete nutrition facts for Blue Mussels
For more foods high in vitamin B9 (Folate) use the nutrient ranking tool.

Health Benefits of Folate (Vitamin B9)

  • Protect Against Heart Disease - Adequate levels of vitamin B9, B6, and B12 have been shown to lower levels of a protein in the blood: homocysteine. Lower levels of homocysteine has been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks.3-5
  • Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Folate (Vitamin B9) is essential for the maintenance and repair of DNA which helps to prevent cancer. Several studies have associated diets low in folate with increased risk of breast, pancreatic, and colon cancer.6-8 Another study has found that absorption of vitamin b12 and folate is essential for DNA metabolism and maintenance which helps to prevent cancer and slow aging.9 Read full blog post here...
  • Decreased Risk of Alzheimer's Disease - Studies suggest that consuming adequate amounts of vitamin B9 (Folate) over a period of at least 10 years results in a decreased risk of contracting Alzheimer's Disease.10,11

People at Risk of a Folate (Vitamin B9) Deficiency

  • Alcoholics - Alcohol interferes with absorption of folate and increases excretion of folate by the kidneys.
  • Pregnant and Lactating Women - Women who are about to become, or are, pregnant need to be sure they have adequate folate in order to reduce risk of premature births, underweight births, and neural tube defects in their infants.
  • People with Malabsorption
  • People on Kidney Dialysis
  • People with Liver Disease
  • People with Certain Anemias
  • People taking Certain Medications
    • Anticonvulsants - like dilantin, phenytoin, and primidone.
    • Metformin - often used for type II diabetes.
    • Sulfasalazine - or possibly other anti-ulcer, anti-inflammatory medications.
    • Triamterene - a diuretic
    • Methotrexate - used for cancer and rheumatoid arthritis
    • Barbiturates - used as sedatives

Warnings

  • Vitamin B9 supplements and fortified foods, usually in the form of folic acid, cannot be absorbed by some people, and may hinder absorption of natural dietary B9 (folate). Be sure to check your blood levels of vitamin B9 after starting supplements to be sure they are right for you.
  • If you take folic acid (vitamin B9) suppliments beware the interaction with vitamin B12. Increased folic acid can cure the anemia associated with vitamin B12 deficiency, but cannot cure the neural damage. It is important to maintain both adequate levels of folic acid and vitamin B12.
  • Liver and shell fish (clams, mussels) are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
  • Marmite is made from brewer's yeast, which is high in purines, and should be avoided by people with gout, kidney disease, or arthritis.

Other Vitamin B Foods



comments powered by Disqus

▼ Related Articles

▼ References

  1. USDA National Nutrient Database for Standard Reference, Release 20-25.
  2. Office Of Dietary Supplements Fact Sheet: Folate
  3. Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
  4. Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
  5. Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
  6. Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
  7. Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
  8. Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
  9. A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
  10. Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
  11. Wang HX, Wahlin , Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?s disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.