Food

Serving Size

Folate (mcg)

cranberry (roman) beans

1/2 cup (88.5g)

183 (46%)

cowpeas, common

1/2 cup (86g)

179 (45%)

lentils

1/2 cup (99g)

179 (45%)

mung beans

1/2 cup (101g)

161 (40%)

pinto beans

1/2 cup (85.5g)

147 (37%)

pink beans

1/2 cup (84.5g)

142 (36%)

chickpeas (garbanzo beans)

1/2 cup (82g)

141 (35%)

adzuki beans

1/2 cup (115g)

139 (35%)

lima beans thin seeded (baby)

1/2 cup (91g)

136 (34%)

spinach (cooked)

1/2 cup (90g)

131 (33%)

black beans

1/2 cup (86g)

128 (32%)

moth beans

1/2 cup (88.5g)

127 (32%)

navy beans

1/2 cup (91g)

127 (32%)

yardlong beans

1/2 cup (85.5g)

125 (31%)

soybeans, mature (sprouted)

1 cup (70g)

120 (30%)

kidney beans

1/2 cup (88.5g)

115 (29%)

orange juice (frozen concentrate) ⁽²⁾

8 fl oz (248.8g)

109 (27%)

turnip greens (raw)

1 cup (55g)

107 (27%)

soybeans, green (raw)

1/4 cup (64g)

106 (27%)

mustard greens (raw)

1 cup (56g)

105 (26%)

asparagus (cooked)

5 spears (75g)

101 (25%)

soybeans, green (cooked)

1/2 cup (90g)

100 (25%)

pigeon peas

1/2 cup (84g)

93 (23%)

soybeans, mature (roasted)

1/4 cup

91 (23%)

great northern beans

1/2 cup (88.5g)

90 (23%)

collards (cooked)

1/2 cup (95g)

88 (22%)

fava beans

1/2 cup (85g)

88 (22%)

artichoke (raw)

1 medium (128g)

87 (22%)

turnip greens (cooked)

1/2 cup (72g)

85 (21%)

broccoli (cooked)

1/2 cup (78g)

84 (21%)

wheat germ (crude)

1/4 cup (28.75g)

81 (20%)

chickpeas (canned)

1/2 cup (120g)

80 (20%)

lima beans large

1/2 cup (94g)

78 (20%)

lentils, sprouted (raw)

1 cup (77g)

77 (19%)

sunflower seed butter

2 tbsp (32g)

76 (19%)

beets (raw)

1/2 cup (68g)

74 (19%)

orange juice (raw)

8 fl oz (248g)

74 (19%)

orange juice (calcium fortified)

8 fl oz (248.8 g)

72 (18%)

pinto beans (canned)

1/2 cup (120g)

72 (18%)

yellow bean

1/2 cup (88.5g)

72 (18%)

endive (raw)

1 cup (50g)

71 (18%)

beets (cooked)

1/2 cup (85g)

68 (17%)

peanuts (raw)

1 oz (28.35g)

68 (17%)

sunflower seed kernels (roasted)

1 oz (28.35g)

67 (17%)

french beans

1/2 cup (88.5g)

66 (17%)

potato, white (baked, with skin)

1 medium (173g)

66 (17%)

peas, split

1/2 cup (98g)

64 (16%)

tomato, yellow (raw)

1 (212g)

64 (16%)

broccoli raab (raw)

75g

62 (16%)

artichoke (cooked)

1 medium (120g)

61 (15%)

collards (raw)

1 cup (36g)

60 (15%)

lima beans large (canned)

1/2 cup (120.5g)

60 (15%)

agar (dried)

10g

58 (15%)

spinach (raw)

1 cup (30g)

58 (15%)

broccoli (raw)

1 cup (91g)

57 (14%)

wheat flour, white, all-purpose, unbleached enriched

1/4 cup (31.25g)

57 (14%)

cabbage, savoy (raw)

1 cup (70g)

56 (14%)

Brussels sprouts (raw)

1 cup (88g)

54 (14%)

broccoli raab (cooked)

75g

53 (13%)

broccoli, stalks (raw)

75g

53 (13%)

sunflower seed kernels (dried)

1/2 cup, with hulls (23g)

52 (13%)

mustard greens (cooked)

1/2 cup (70g)

51 (13%)

broccoli, flower clusters (raw)

1 cup (71g)

50 (13%)

peas, green (cooked)

1/2 cup (80g)

50 (13%)

tomato juice (canned)

8 fl oz (243.2g)

49 (12%)

potato (baked, with skin)

1 medium (173g)

48 (12%)

Brussels sprouts (cooked)

1/2 cup (78g)

47 (12%)

corn, sweet, white (cooked)

1 ear (103g)

47 (12%)

corn, sweet, yellow (cooked)

1 ear (103g)

47 (12%)

peas, green (raw)

1/2 cup (72.5g)

47 (12%)

potato, red (baked, with skin)

1 medium (173g)

47 (12%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70g)

46 (12%)

kidney beans (canned)

1/2 cup (128g)

46 (12%)

soybeans, mature (cooked)

1/2 cup (86g)

46 (12%)

pineapple juice (canned)

8 fl oz (250.4g)

45 (11%)

safflower seeds (dried)

1 oz (28.35g)

45 (11%)

durian

1/2 cup (121.5g)

44 (11%)

okra (raw)

1/2 cup (50g)

44 (11%)

wild rice (cooked)

1 cup (164g)

43 (11%)

asparagus (raw)

5 spears (80g)

42 (11%)

boysenberries (frozen)

1/2 cup (66g)

42 (11%)

fava beans (canned)

1/2 cup (128g)

42 (11%)

corn, sweet, white (raw)

1 ear (90g)

41 (10%)

corn, sweet, yellow (raw)

1 ear (90g)

41 (10%)

cress, garden (raw)

1 cup (50g)

40 (10%)

orange

1 (131g)

39 (10%)

amaranth leaves (cooked)

1/2 cup (66g)

38 (10%)