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Top 10 Foods Highest in Vitamin B9 (Folate)

Vitamin B9 (aka: folate, folic acid, folicin) is a water-soluble B vitamin with many rich natural sources. 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 an extended list of folate rich foods.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a high protein food, a rich vitamin B1 (thiamine) food, a rich vitamin B2 (riboflavin) food, and a good vegan source of vitamin B12. In addition the spread is a good source of folate (vitamin b9) providing 1010μg (253% DV) per 100 gram serving, or 60.6μg (15% DV) per teaspoon.
Click to see complete nutrition facts

#2: Liver
The liver of most any animal is packed with vitamin B9. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Turkey liver provides the most folate (B9) with 691μg per 100g serving or 173% of the DV. That is 573.53μg (143% DV) of vitamin B9 in a whole turkey liver (about 3 ounces). Click to see complete nutrition facts.

#3: Dried Herbs
Dried herbs are packed with the vitamins and minerals you need like iron, calcium, potassium, vitamin A, vitamin K, and magnesium. Start making it a habbit to add more dry herbs to all the dishes you eat. Dried spearmint provides the most folate with 530μg (133% DV) per 100 gram serving, or 10.6μg (3% DV) per tablespoon. Dried rosemary provides 307μg (77% DV) of vitamin b9 per 100 gram serving, or 9.21μg (2% DV) per tablespoon. After rosemary follows dried basil, chervil, coriander, marjoram, thyme, bay leaf and finally dried parsley which provides 180μg (45% DV) of vitamin b9 per 100 gram serving, or 3.6μg (1% DV) per tablespoon. Click to see complete nutrition facts.

#4: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, potassium, and copper. Sunflower seeds provide 238μg (60% DV) of folate per 100 gram serving, that is 319μg (80% DV) of vitamin b9 per cup, and 66.6μg (17% DV) per ounce.
Click to see complete nutrition facts.

#5: Dry Roasted Soybeans (Edamame)
Also a good source of riboflavin (b2) dry roasted soybeans are a great snack. Be sure to look for low sodium varieties to keep your blood pressure low. Dry roasted soybeans, or edamame, provide 205μg (51% DV) of folate per 100 gram serving, or 353μg (88% DV) of vitamin b9 per cup. Click to see complete nutrition facts.

#6: Dark Leafy Greens (Spinach, Turnip Greens, Collards)
High in vitamin K and calcium, as well as folate, dark leafy greens are superfoods. Raw spinach and raw turnip greens provide the most folate with 194μg (49% DV) per 100 gram serving, 58.2μg (15% DV) per cup, and 106.7μg (27% DV) per cup chopped. Raw collard greens provide 166μg (42% DV) of folate per 100 gram serving, and 59.8μg (15%) DV per cup chopped. Click to see complete nutrition facts.

#7: Bean Sprouts (Soybean and Pea)
Fresh bean sprouts can be found in the vegetable/salad section of most stores and makes a great addition to a salad or stir fry. Fresh soybean sprouts provide the most vitamin B9 with 172μg (43% DV) per 100 gram serving, 120.4μg (30% DV) per cup, or about 17.2μg (4% DV) of folate in 10 sprouts. Pea sprouts provide 144μg (36% DV) of folate per 100 gram serving, 173μg (43% DV) per cup. Click to see complete nutrition facts.

#8: Beans (Pinto, Garbanzo, Mung)
Pinto and Garbanzo beans (Chickpeas) provide 172μg (43% DV) of folate per 100 gram serving, ~29μg (20% DV) per cup. Mung beans provide 159μg (40% DV) of folate per 100 grams, 321 (80% DV) per cup. Mung beans are followed by lima beans, black beans, yard long beans, and finally navy beans which provide 140μg (35% DV) per 100 gram serving, 254.8μg (64% DV) per cup. Click to see complete nutrition facts.

#9: Asparagus
Asparagus is an excellent vegetable and a vitamin K rich food. Asparagus provides 149μg (37% DV) of folate per 100 gram serving, 268μg (68% DV) per cup, and 89.4μg (22% DV) in about 4 spears.
Click to see complete nutrition facts.

#10: Peanuts
In addition to folate, peanuts are a great source of zinc, protein, vitamin E, magnesium, and copper. Peanuts are great as a snack, added to cereals, or crushed into butter. Peanuts provide 145μg (36% DV) of folate in a 100 gram serving, that is 211.7μg (53% DV) per cup, and 1.45μg of vitamin b9 per peanut. Click to see complete nutrition facts.

Other Vitamin B9 (Folate) Rich Foods

Fortified Cereals*	1390μg (348% DV) per 100 gram serving	1075μg (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 serving	398μg (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
Black Eyed Peas (Cowpeas)	127μg (32% DV) per 100 gram serving	209.6μg (52% DV) per cup (165 grams)	104.8μg (26% DV) in half a cup (83 grams)	Click to see complete nutrition facts for Black Eyed Peas (Cowpeas)
Great Northern Beans	102μg (26% DV) per 100 gram serving	180.5μg (45% DV) per cup (177 grams)	90.3μg (23% DV) in half a cup (89 grams)	Click to see complete nutrition facts for Great Northern Beans
Green Peas	59μg (15% DV) per 100 gram serving	94.4μg (24% DV) per cup (124 grams)	47.2μg (12% DV) in half a cup (80 grams)	Click to see complete nutrition facts for Cooked Green Peas
Broccoli (Chopped)	56μg (14% DV) per 100 gram serving	103.04μg (26% DV) per cup (184 grams)	51.5μg (13% DV) in half a cup (92 grams)	Click to see complete nutrition facts for Chopped Broccoli
Avocado	81μg (20% DV) per 100 gram serving	186.3μg (47% DV) in one cup purred (230 grams)	118.3μg (30% DV) in one cup sliced (146 grams)	Click to see complete nutrition facts for Avocados
Lettuce (Cos or Romaine)	136μg (34% DV) per 100 gram serving	63.9μg (16% DV) in one cup shredded (47 grams)	38.1μg (10% DV) per leaf (28 grams)	Click to see complete nutrition facts for Cos or Romain Lettuce
Wheat Germ	281μg (70% DV) per 100 gram serving	323.2μg (81% DV) per cup (115 grams)	40μg (10% DV) in 2 tablespoons (14 grams)	Click to see complete nutrition facts for Wheat Germ
Tomato Juice	20μg (5% DV) per 100 gram serving	48.6μg (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
Oranges	30μg (8% DV) per 100 gram serving	54μg (14% DV) per cup of segments (180 grams)	28.8μg (7% DV) in one small orange (96 grams)	Click to see complete nutrition facts for Oranges
Kiwi Fruit	25μg (6% DV) per 100 gram serving	44μg (11% DV) per cup (177 grams)	23μg (6% DV) in one large kiwi (91 grams)	Click to see complete nutrition facts for Kiwi Fruit
Cantaloupe (Muskmelon, Rockmelon or Spanspek)	21μg (5% DV) per 100 gram serving	37μg (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
Papaya	38μg (10% DV) per 100 gram serving	53.2μg (13% DV) in one cup cubed (140 grams)	57.8μg (14% DV) in one small papaya (152 grams)	Click to see complete nutrition facts for Papayas
Bananas	20μg (5% DV) per 100 gram serving	45μg (11% DV) in one cup mashed (225 grams)	23.6μg (6% DV) in one medium sized banana (118 grams)	Click to see complete nutrition facts for Bananas
Endive	142μg (36% DV) per 100 gram serving	70μg (18% DV) in one cup chopped (50 grams)	728.5μg (182% DV) in one head (513 grams)	Click to see complete nutrition facts for Raw Endive
Fois Gras (Goose Liver Pâté)	60μg (15% DV) per 100 gram serving	7.8μg (2% DV) per tablespoon (13 grams)	16.8μg (4% DV) per ounce (28 grams)	Click to see complete nutrition facts for Fois Gras (Goose Liver Pâté)
Paprika and Chili Powder	106μg (27% DV) per 100 gram serving	7.42μg (2% DV) per tablespoon (7 grams)	2.12μg (1% DV) per teaspoon (2 grams)	Click to see complete nutrition facts for Paprika
English Walnuts	98μg (25% DV) per 100 gram serving	115μg (29% DV) per cup chopped (7 grams)	27.44μg (7% DV) per ounce (14 halves) (28 grams)	Click to see complete nutrition facts for English Walnuts
Sesame Butter (Tahini)	98μg (25% DV) per 100 gram serving	14.7μg (4% DV) per tablespoon (15 grams)	27.44μg (7% DV) per ounce (28 grams)	Click to see complete nutrition facts for Sesame Butter (Tahini)
Arugula	97μg (24% DV) per 100 gram serving	19.4μg (2% DV) per cup (20 grams)	1.94μg (0% DV) per leaf (2 grams)	Click to see complete nutrition facts for Arugula
Flaxseeds	87μg (22% DV) per 100 gram serving	8.7μg (2% DV) per tablespoon (10 grams)	2.61μg (1% DV) per teaspoon (3 grams)	Click to see complete nutrition facts for Flax Seeds

*Amount of folate may vary greatly between products. Be sure to check nutrition labels for the exact amount of folate from each individual product.

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

Liver and Fois Gras are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
If you take folic acid (folate) suppliments beware the interaction with vitamin B12. Increased folate can cure the anemia associated with vitamin B12 deficiency, but cannot cure the neural damage. It is important to maintain both adequate levels of folate and vitamin B12.

Other Vitamin B Foods

Buy Folate (Vitamin B9) Foods

Marmite (Yeast Extract Spread), Dried Herbs, Sunflower Seeds, Roasted Soy Beans (Edamame), Dry Roasted Peanuts

<- Top 10 Foods Highest in Vitamin B6

Canned Fish Highest in Vitamin B12 (Cobalamin) ->

Comments.

Name:	Korobetsky Nadine
Location:	Nimes, France
Subject:	*Food highest in Vit. B-9 and B-12*
	Unfortunately the foods you listed also contain potassium and my potassium level is already too high !! I am looking for food with low potassium but high in Vit. B-9 and B-12; Can you help? Thanks.
	Posted on 2012-01-28 05:55:56

Name:	HealthAliciousNess
Subject:	*RE: Food highest in Vit. B-9 and B-12*
	Hi Korobetsky, thanks for your question. You can use the nutrient ranking tool to find foods with the highest Vitamin B9 to potassium ratio or Vitamin B12 to potassium ratio. This will tell you which foods give you the most B9 or B12 for the least potassium. Doing a quick search for vitamin B9 it seems that tofu, sunflower seeds, fortified cereals, and liver (pâté) may be your best choices. For vitamin B12, maybe just liver (pâté) and fortified cereals. These foods, however, still contain potassium and should be eaten in small portions! Check the nutrition label of each product to be sure! If you are really have to limit your potassium intake then you may consider taking vitamin B9 and B12 supplements directly. Hope that helps.
	Posted on 2012-01-28 10:17:48

Name:	Searching
Location:	Seattle, WA
Subject:	*Low in Folate & B12*
	I recently found out I have a high MCV on my CBC. I do have to take the anticonvulsants of Tegretol & Phenobarbital. The list of foods to eat & amts would be very difficult for me at 58 yrs old. I've been taking a Multi B vit. pill per day. Do you think this will suffice to bring my levels up?
	Posted on 2012-01-29 00:00:03

Name:	HealthAliciousNess
Subject:	*RE: Low in Folate & B12*
	Hi and thanks for your question. There is mixed evidence in the literature about whether or not the supplement will be useful. Anticonvulsants can interfere with the metabolism of folate, so the supplement you are taking may not be properly absorbed or utilized. Further, be sure that your supplement contains vitamin B12, as at least one study shows, taking a folate supplement on anticonvulsants can deplete vitamin B12 levels. Do you have symptoms of anemia? If so, it would be a sign that the supplement is not working well. Also, talk to your doctor about the possibility of taking an iron supplement or eating more high iron foods. Be sure to consult your health care provider first.
	Posted on 2012-01-29 03:10:15

Name:	Sarah
Location:	Los Angeles
Subject:	*Kiwifruit?*
	Hi, I don't believe I saw Kiwifruit on your list. It has more folate than bananas at 38.2 per 100 grams as per the USDA Nutrient Database 2011 (release 24). Think about adding kiwifruit to your list...Thanks, Sarah.
	Posted on 2013-02-26 11:17:16

Name:	HealthAliciousNess
Subject:	*RE: Kiwifruit*
	Hi Sarah, thanks for your suggestion. Kiwifruit has now been added to the extended list of folate rich foods. However, looking at the nutrition facts, kiwifruit only provides 25μg, not 38.2μg, per 100 gram serving. This is true to the Kiwifruit data from the Nutrition Database Release 25.
	Posted on 2013-02-27 17:14:39

Comments.

Name:	Korobetsky Nadine
Location:	Nimes, France
Subject:	*Food highest in Vit. B-9 and B-12*
	Unfortunately the foods you listed also contain potassium and my potassium level is already too high !! I am looking for food with low potassium but high in Vit. B-9 and B-12; Can you help? Thanks.
	Posted on 2012-01-28 05:55:56

Name:	HealthAliciousNess
Subject:	*RE: Food highest in Vit. B-9 and B-12*
	Hi Korobetsky, thanks for your question. You can use the nutrient ranking tool to find foods with the highest Vitamin B9 to potassium ratio or Vitamin B12 to potassium ratio. This will tell you which foods give you the most B9 or B12 for the least potassium. Doing a quick search for vitamin B9 it seems that tofu, sunflower seeds, fortified cereals, and liver (pâté) may be your best choices. For vitamin B12, maybe just liver (pâté) and fortified cereals. These foods, however, still contain potassium and should be eaten in small portions! Check the nutrition label of each product to be sure! If you are really have to limit your potassium intake then you may consider taking vitamin B9 and B12 supplements directly. Hope that helps.
	Posted on 2012-01-28 10:17:48

Name:	Searching
Location:	Seattle, WA
Subject:	*Low in Folate & B12*
	I recently found out I have a high MCV on my CBC. I do have to take the anticonvulsants of Tegretol & Phenobarbital. The list of foods to eat & amts would be very difficult for me at 58 yrs old. I've been taking a Multi B vit. pill per day. Do you think this will suffice to bring my levels up?
	Posted on 2012-01-29 00:00:03

Name:	HealthAliciousNess
Subject:	*RE: Low in Folate & B12*
	Hi and thanks for your question. There is mixed evidence in the literature about whether or not the supplement will be useful. Anticonvulsants can interfere with the metabolism of folate, so the supplement you are taking may not be properly absorbed or utilized. Further, be sure that your supplement contains vitamin B12, as at least one study shows, taking a folate supplement on anticonvulsants can deplete vitamin B12 levels. Do you have symptoms of anemia? If so, it would be a sign that the supplement is not working well. Also, talk to your doctor about the possibility of taking an iron supplement or eating more high iron foods. Be sure to consult your health care provider first.
	Posted on 2012-01-29 03:10:15

Name:	Sarah
Location:	Los Angeles
Subject:	*Kiwifruit?*
	Hi, I don't believe I saw Kiwifruit on your list. It has more folate than bananas at 38.2 per 100 grams as per the USDA Nutrient Database 2011 (release 24). Think about adding kiwifruit to your list...Thanks, Sarah.
	Posted on 2013-02-26 11:17:16

Name:	HealthAliciousNess
Subject:	*RE: Kiwifruit*
	Hi Sarah, thanks for your suggestion. Kiwifruit has now been added to the extended list of folate rich foods. However, looking at the nutrition facts, kiwifruit only provides 25μg, not 38.2μg, per 100 gram serving. This is true to the Kiwifruit data from the Nutrition Database Release 25.
	Posted on 2013-02-27 17:14:39

Related Aritcles

References

USDA National Nutrient Database for Standard Reference, Release 20.
Office Of Dietary Supplements Fact Sheet: Folate

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.

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.

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.

Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.

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.

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.

A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)

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).

Wang HX, Wahlin Å, 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.