Folate-Rich Foods: Chart per 100 g

Folate is the vitamin as it occurs in food; folic acid is the synthetic form in supplements and fortified products. This chart shows folate from food. The name comes from the Latin folium, leaf – and leafy greens, pulses and brassicas do indeed rank high.

Folate contributes to normal blood formation, to the normal function of the immune system and to maternal tissue growth during pregnancy.

The German DGE gives 300 µg of dietary folate equivalents per day for adults, 550 µg in pregnancy and 450 µg while breastfeeding.

#	Food	Folate per 100 g	Share of daily reference	Category	Source
1	Borlotti beans	604 µg	201 %	Dry goods & tinned	USDA
2	Chicken liver	588 µg	196 %	Meat & fish	USDA
3	Chickpeas	557 µg	186 %	Dry goods & tinned	USDA
4	Green lentils	479 µg	160 %	Other	USDA
5	Lentils	479 µg	160 %	Dry goods & tinned	USDA
6	Black beans	444 µg	148 %	Dry goods & tinned	USDA
7	Chickpea flour	437 µg	146 %	Dry goods & tinned	USDA
8	Kidney beans	394 µg	131 %	Other	USDA
9	White beans	388 µg	129 %	Dry goods & tinned	USDA
10	Soybeans	375 µg	125 %	Dry goods & tinned	USDA
11	Soy flour	345 µg	115 %	Dry goods & tinned	USDA
12	Peanuts	240 µg	80 %	Nuts & seeds	USDA
13	Red lentils	204 µg	68 %	Dry goods & tinned	USDA
14	Wakame	196 µg	65 %	Fruit & vegetables	USDA
15	Spinach	194 µg	65 %	Fruit & vegetables	USDA
16	Quinoa	184 µg	61 %	Dry goods & tinned	USDA
17	Whole grain tortillas	138 µg	46 %	Bakery	USDA
18	Hazelnuts	113 µg	38 %	Dry goods & tinned	USDA
19	Rye bread	110 µg	37 %	Bakery	USDA
20	Beetroot	109 µg	36 %	Fruit & vegetables	USDA
21	lamb's lettuce	108 µg	36 %	Fruit & vegetables	BLS
22	Walnuts	98 µg	33 %	Dry goods & tinned	USDA
23	Sesame	97 µg	32 %	Other	USDA
24	Fava beans	96 µg	32 %	Dry goods & tinned	BLS
25	Wild rice	95 µg	32 %	Other	USDA
26	Bun	94 µg	31 %	Bakery	–
27	Peanut butter	87 µg	29 %	Sweets	USDA
28	Flaxseed	87 µg	29 %	Dry goods & tinned	USDA
29	Millet	85 µg	28 %	Dry goods & tinned	USDA
30	Muesli	84 µg	28 %	Dry goods & tinned	–
31	Amaranth	82 µg	27 %	Dry goods & tinned	USDA
32	Poppy seeds	82 µg	27 %	Other	USDA
33	Avocado	81 µg	27 %	Fruit & vegetables	USDA
34	Egg	76 µg	25 %	Chilled	BLS
35	Lettuce	73 µg	24 %	Fruit & vegetables	USDA
36	Chestnuts	70 µg	23 %	Dry goods & tinned	USDA
37	Whole wheat pasta	69 µg	23 %	Dry goods & tinned	USDA
38	Artichoke	68 µg	23 %	Fruit & vegetables	USDA
39	Pak Choi	66 µg	22 %	Fruit & vegetables	USDA
40	Peas	65 µg	22 %	Fruit & vegetables	USDA
41	Green peas	65 µg	22 %	Other	USDA
42	Spring onions	64 µg	21 %	Fruit & vegetables	USDA
43	Green spelt	64 µg	21 %	Other	BLS
44	Broccoli	63 µg	21 %	Fruit & vegetables	USDA
45	Mung bean sprouts	61 µg	20 %	Fruit & vegetables	USDA
46	Brussels sprouts	61 µg	20 %	Fruit & vegetables	USDA
47	Beef liver	59 µg	20 %	Meat & fish	USDA
48	Whole grain pasta	59 µg	20 %	Other	USDA
49	Pumpkin seeds	58 µg	19 %	Dry goods & tinned	USDA
50	Cauliflower	57 µg	19 %	Fruit & vegetables	USDA

This page prints, or saves as a PDF.

High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Nutritional yeast	697 µg	5 g	34.9 µg
Dill	150 µg	5 g	7.5 µg
Mint	114 µg	5 g	5.7 µg
Peppermint	114 µg	5 g	5.7 µg
Pesto	27 µg	20 g	5.4 µg
Fajita seasoning mix	138 µg	3 g	4.1 µg

One special case: pregnancy

For women who are pregnant or planning to be, professional bodies explicitly recommend a folic acid supplement alongside diet, because the decisive window falls in the earliest weeks. It is the only point on this site where we point towards a supplement – and only with the note to discuss it with your doctor. Folate is also sensitive to heat and light: long cooking costs a substantial share.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which foods are high in folate?

Pulses, soybeans, spinach, kale, Brussels sprouts, asparagus, beetroot, broccoli and liver lead the chart.

What is the difference between folate and folic acid?

Folate is the natural form in food, folic acid the synthetic form in supplements and fortified products. Folic acid is absorbed more efficiently, which is why reference values are given in dietary folate equivalents.

How much folate per day?

The German DGE gives 300 µg of dietary folate equivalents for adults, 550 µg in pregnancy and 450 µg while breastfeeding. The US RDA is 400 µg and 600 µg.

Is diet enough during pregnancy?

Professional bodies explicitly recommend a supplement when planning a pregnancy and in early pregnancy, because the critical window is very early. That belongs with your doctor, not with a nutrient chart.

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.