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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Folate


cranberry (roman) beans

1/2 cup (88.5 g)

183 mcg (46%)

lentils

1/2 cup (99 g)

179 mcg (45%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

178 mcg (45%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

174 mcg (44%)

mung beans

1/2 cup (101 g)

161 mcg (40%)

pinto beans

1/2 cup (85.5 g)

147 mcg (37%)

pink beans

1/2 cup (84.5 g)

142 mcg (36%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

141 mcg (35%)

adzuki beans

1/2 cup (115 g)

139 mcg (35%)

lima beans, baby

1/2 cup (91 g)

136 mcg (34%)

spinach (cooked)

1/2 cup (90 g)

131 mcg (33%)

black beans

1/2 cup (86 g)

128 mcg (32%)

moth beans

1/2 cup (88.5 g)

127 mcg (32%)

navy beans

1/2 cup (91 g)

127 mcg (32%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

127 mcg (32%)

yardlong beans

1/2 cup (85.5 g)

125 mcg (31%)

kidney beans

1/2 cup (88.5 g)

115 mcg (29%)

orange juice (frozen concentrate)

8 fl oz (248.8 g)

109 mcg (27%)

artichoke (cooked)

1 medium (120 g)

107 mcg (27%)

turnip greens (raw)

1 cup (55 g)

107 mcg (27%)

great northern beans (canned)

1/2 cup (131 g)

106 mcg (27%)

navy beans (sprouted, cooked)

100 g

106 mcg (27%)

soybeans, green (raw)

1/4 cup (64 g)

106 mcg (27%)

cowpeas, immature seeds

1/2 cup (82.5 g)

105 mcg (26%)

mustard greens (raw)

1 cup (56 g)

105 mcg (26%)

chickpea flour (besan)

1/4 cup (23 g)

101 mcg (25%)

soybeans, green (cooked)

1/2 cup (90 g)

100 mcg (25%)

pigeon peas

1/2 cup (84 g)

93 mcg (23%)

soy meal, defatted, raw

1/4 cup (30.5 g)

92 mcg (23%)

great northern beans

1/2 cup (88.5 g)

90 mcg (23%)

asparagus (cooked)

4 spears (60 g)

89 mcg (22%)

collards (cooked)

1/2 cup (95 g)

88 mcg (22%)

fava beans

1/2 cup (85 g)

88 mcg (22%)

artichoke (raw)

1 medium (128 g)

87 mcg (22%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

87 mcg (22%)

peas (sprouted, raw)

1/2 cup (60 g)

86 mcg (22%)

turnip greens (cooked)

1/2 cup (72 g)

85 mcg (21%)

broccoli (cooked)

1/2 cup (78 g)

84 mcg (21%)

cornmeal, degermed, enriched, white

1/4 cup (39.25 g)

82 mcg (21%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25 g)

82 mcg (21%)

navy beans (canned)

1/2 cup (131 g)

81 mcg (20%)

chickpeas (canned)

1/2 cup (120 g)

80 mcg (20%)

soy flour, defatted

1/4 cup (26.25 g)

80 mcg (20%)

lima beans, large

1/2 cup (94 g)

78 mcg (20%)

quinoa (uncooked)

1/4 cup (42.5 g)

78 mcg (20%)

soymilk (fortified)

8 fl oz (243 g)

78 mcg (20%)

lentils (sprouted, raw)

1 cup (77 g)

77 mcg (19%)

semolina (enriched)

1/4 cup (41.75 g)

76 mcg (19%)

sunflower seed butter

2 tbsp (32 g)

76 mcg (19%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

75 mcg (19%)

beets (raw)

1/2 cup (68 g)

74 mcg (19%)

orange juice (raw)

8 fl oz (248 g)

74 mcg (19%)

pinto beans (canned)

1/2 cup (120 g)

72 mcg (18%)

soy flour, full-fat, raw

1/4 cup (21 g)

72 mcg (18%)

yellow bean

1/2 cup (88.5 g)

72 mcg (18%)

endive (raw)

1 cup (50 g)

71 mcg (18%)

peanut flour, defatted

1 oz (28.35 g)

70 mcg (18%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

69 mcg (17%)

navy beans (sprouted, raw)

1/2 cup (52 g)

69 mcg (17%)

beets (cooked)

1/2 cup (85 g)

68 mcg (17%)

peanuts (raw)

1 oz (28.35 g)

68 mcg (17%)

lentils (sprouted, stir-fried)

100 g

67 mcg (17%)

french beans

1/2 cup (88.5 g)

66 mcg (17%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

65 mcg (16%)

lettuce, cos or romaine (raw)

1 cup (47 g)

64 mcg (16%)

peas, split

1/2 cup (98 g)

64 mcg (16%)

soy flour, low-fat

1/4 cup (22 g)

64 mcg (16%)

tomato, yellow (raw)

1 tomato (212 g)

64 mcg (16%)

wheat flour, white, cake, enriched

1/4 cup (34.25 g)

64 mcg (16%)

mung beans (sprouted, raw)

1 cup (104 g)

63 mcg (16%)

wheat flour, white, bread, enriched

1/4 cup (34.25 g)

63 mcg (16%)

cardoon (raw)

1/2 cup (89 g)

61 mcg (15%)

marmite, yeast extract spread

1 tsp (6 g)

61 mcg (15%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25 g)

61 mcg (15%)

collards (raw)

1 cup (36 g)

60 mcg (15%)

corn flour, masa, enriched, white

1/4 cup (28.5 g)

60 mcg (15%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5 g)

60 mcg (15%)

pomegranate juice (bottled)

8 fl oz (251.2 g)

60 mcg (15%)

soy nuts (roasted)

1 oz (28.35 g)

60 mcg (15%)

soybeans, mature seeds (sprouted, raw)

1/2 cup (35 g)

60 mcg (15%)

pinto beans (sprouted, raw)

50 g

59 mcg (15%)

soy nuts (dry roasted)

1 oz (28.35 g)

58 mcg (15%)

spinach (raw)

1 cup (30 g)

58 mcg (15%)

broccoli (raw)

1 cup (91 g)

57 mcg (14%)

wheat flour, white, all-purpose, bleached, enriched

1/4 cup (31.25 g)

57 mcg (14%)

wheat flour, white, all-purpose, unbleached, enriched

1/4 cup (31.25 g)

57 mcg (14%)

cabbage, savoy (raw)

1 cup (70 g)

56 mcg (14%)

Brussels sprouts (raw)

1 cup (88 g)

54 mcg (14%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

54 mcg (14%)

kidney beans (sprouted, raw)

1/2 cup (92 g)

54 mcg (14%)

pomegranate

1/2 fruit (141 g)

54 mcg (14%)

broccoli raab (cooked)

75 g

53 mcg (13%)

broccoli, stalks (raw)

75 g

53 mcg (13%)

potato, white (baked, with skin)

1 medium (138 g)

52 mcg (13%)

macaroni (enriched)

1/2 cup (70 g)

51 mcg (13%)

mustard greens (cooked)

1/2 cup (70 g)

51 mcg (13%)

spaghetti (enriched)

1/2 cup (70 g)

51 mcg (13%)

broccoli, flower clusters (raw)

1 cup (71 g)

50 mcg (13%)

peas, green (cooked)

1/2 cup (80 g)

50 mcg (13%)

wheat germ, toasted

2 tbsp. (14.13 g)

50 mcg (13%)

potato (baked, with skin)

1 medium (173 g)

48 mcg (12%)

soy flour, full-fat, roasted

1/4 cup (21.25 g)

48 mcg (12%)

Brussels sprouts (cooked)

1/2 cup (78 g)

47 mcg (12%)

kidney beans

100 g

47 mcg (12%)

orange juice (calcium fortified)

8 fl oz (248.8 g)

47 mcg (12%)

peas, green (frozen, cooked)

1/2 cup (80 g)

47 mcg (12%)

potato, red (baked, with skin)

1 medium (173 g)

47 mcg (12%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70 g)

46 mcg (12%)

kidney beans (canned)

1/2 cup (128 g)

46 mcg (12%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

46 mcg (12%)

pineapple juice (canned)

8 fl oz (250.4 g)

45 mcg (11%)

potato, russet (baked, with skin)

1 medium (173 g)

45 mcg (11%)

safflower seed meal, partially defatted

1 oz (28.35 g)

45 mcg (11%)

chrysanthemum, garland (raw)

1 cup (25 g)

44 mcg (11%)

durian

1/2 cup (121.5 g)

44 mcg (11%)

horseradish-tree, pods (raw)

1 cup (100 g)

44 mcg (11%)

okra (raw)

1/2 cup (50 g)

44 mcg (11%)

soymilk (unfortified)

8 fl oz (244.8 g)

44 mcg (11%)

corn, sweet, yellow (raw)

1 ear (102 g)

43 mcg (11%)

boysenberries (frozen)

1/2 cup (66 g)

42 mcg (11%)

fava beans (canned)

1/2 cup (128 g)

42 mcg (11%)

millet (raw)

1/4 cup (50 g)

42 mcg (11%)

corn, sweet, white (raw)

1 ear (90 g)

41 mcg (10%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

41 mcg (10%)

amaranth (uncooked)

1/4 cup (48.25 g)

40 mcg (10%)

cress, garden (raw)

1 cup (50 g)

40 mcg (10%)

lettuce, butterhead (raw)

1 cup (55 g)

40 (10%)

wheat germ, crude

2 tbsp (14.38 g)

40 mcg (10%)

orange

1 fruit (131 g)

39 mcg (10%)

quinoa (cooked)

1/2 cup (92.5 g)

39 mcg (10%)

amaranth leaves (cooked)

1/2 cup (66 g)

38 mcg (10%)

peanut flour, low fat

1 oz (28.35 g)

38 mcg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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