Nutrient Rankings/Folate

🥦 Legumes and Legume Products — Highest Folate(per 100g)

Required for DNA synthesis and cell division, and critical before and during early pregnancy. Richest in legumes and leafy greens. FDA Daily Value: 400μg.

#	Food	Category	Folate(μg)	% DV
🥇	Yardlong beans, mature seeds, raw	Legumes and Legume Products	658	165%
🥈	Mothbeans, mature seeds, raw	Legumes and Legume Products	649	162%
🥉	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	639	160%
4	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	633	158%
5	Mung beans, mature seeds, raw	Legumes and Legume Products	625	156%
6	Beans, adzuki, mature seeds, raw	Legumes and Legume Products	622	156%
7	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	604	151%
8	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	557	139%
9	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	525	131%
10	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	482	121%
11	Lentils, raw	Legumes and Legume Products	479	120%
12	Beans, pink, mature seeds, raw	Legumes and Legume Products	463	116%
13	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	456	114%
14	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444	111%
15	Beans, black, mature seeds, raw	Legumes and Legume Products	444	111%
16	Chickpea flour (besan)	Legumes and Legume Products	437	109%
17	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	423	106%
18	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	400	100%
19	Beans, french, mature seeds, raw	Legumes and Legume Products	399	100%
20	Lima beans, large, mature seeds, raw	Legumes and Legume Products	395	99%
21	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	394	99%
22	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	394	99%
23	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	394	99%
24	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	393	98%
25	Beans, yellow, mature seeds, raw	Legumes and Legume Products	389	97%
26	Beans, white, mature seeds, raw	Legumes and Legume Products	388	97%
27	Beans, small white, mature seeds, raw	Legumes and Legume Products	386	97%
28	Soybeans, mature seeds, raw	Legumes and Legume Products	375	94%
29	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373	93%
30	Beans, navy, mature seeds, raw	Legumes and Legume Products	364	91%

1–30 of 257 foods

🥦 Legumes and Legume Products — Highest Folate(per 100g)

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