All nutrients

Vitamin B9 (folate)

Folate, called folic acid in supplements. It contributes to normal blood formation and to normal cell division, and maternal intake supports normal fetal development, which is why it matters especially before and during pregnancy. Abundant in leafy greens and legumes.

Adult daily reference intake: 200 µg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin B9 (folate)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous133 foods measured

  1. 1Baker's yeast, dehydrated2340 µg1170%
  2. 2Pollen, fresh993 µg497%
  3. 3Baker's yeast, compressed893 µg447%
  4. 4Carragheen mosses (Chondrus crispus), dried or dehydrated866 µg433%
  5. 5Nutritional yeast697 µg349%
  6. 6Seaweed, agar, dried580 µg290%
  7. 7Mint, dried530 µg265%
  8. 8Basil, dried310 µg155%

meat, egg and fish484 foods measured

  1. 1Liver, chicken, raw1640 µg820%
  2. 2Liver, poultry, cooked1440 µg720%
  3. 3Liver, young cow, raw1300 µg650%
  4. 4Liver, calf, raw1180 µg590%
  5. 5Liver, goose, raw738 µg369%
  6. 6Liver, duck, raw738 µg369%
  7. 7Liver, turkey, cooked691 µg346%
  8. 8Liver, turkey, raw677 µg339%

Other30 foods measured

  1. 1Soya flour573 µg287%
  2. 2Chick pea flour437 µg219%
  3. 3Shortbread dough, pure butter, cooked99 µg50%
  4. 4Potato starch82 µg41%
  5. 5Shortbread dough, cooked81.6 µg41%
  6. 6Buckwheat flour66.8 µg33%
  7. 7Spelt flour59.3 µg30%
  8. 8Millet flour54.5 µg27%

fruits, vegetables, legumes and nuts487 foods measured

  1. 1Broad bean, dried423 µg212%
  2. 2Beans, mung, mature, seeds, dry421 µg211%
  3. 3Red kidney bean, dried394 µg197%
  4. 4Chick pea, dried369 µg185%
  5. 5lupin grain, raw355 µg178%
  6. 6Soybean, whole grain328 µg164%
  7. 7Haricot bean, dry307 µg154%
  8. 8Lentil, dried257 µg129%

cereal products107 foods measured

  1. 1Wheat, whole, pre-cooked, raw331 µg166%
  2. 2Quinoa, raw184 µg92%
  3. 3Salty snacks, crackers, garnished or filled with cheese100 µg50%
  4. 4Rusk, unsalted94 µg47%
  5. 5Crispbread, extruded and grilled87 µg44%
  6. 6Amaranth, raw82 µg41%
  7. 7Salty snacks, crackers, reduced fat80 µg40%
  8. 8Grissini or bread stick70 µg35%

sugar and confectionery168 foods measured

  1. 1Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements250 µg125%
  2. 2Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements233 µg117%
  3. 3Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements205 µg102%
  4. 4Muesli, crunchy, with fruits or dried fruits, fortified with vitamins and chemical elements204 µg102%
  5. 5Breakfast cereals, diet, plain, not fortified200 µg100%
  6. 6Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements196 µg98%
  7. 7Breakfast cereals, rich in fibre, with chocolate, fortified with vitamins and chemical elements196 µg98%
  8. 8Muesli, flakes, fortified with vitamins and chemical elements (average food)196 µg98%

beverages105 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar219 µg110%
  2. 2Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements122 µg61%
  3. 3Cocoa powder, without sugar, powder, instant107 µg54%
  4. 4Mixed fruits juice, orange based, multivitamin90 µg45%
  5. 5Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins66.7 µg33%
  6. 6Mixed fruits juice, reconstituted from a concentrate, multivitamin45.6 µg23%
  7. 7Grape juice, reconstituted from a concentrate43 µg22%
  8. 8Fruit nectar - apple base, standard35 µg18%

milk and milk products202 foods measured

  1. 1Petit-Suisse, fresh cream cheese type, with fruits, 2-3% fat, fortified with calcium and vitamin D151 µg76%
  2. 2Maroilles cheese, from cow's milk144 µg72%
  3. 3Brie de Melun cheese, from cow's milk140 µg70%
  4. 4Livarot cheese, from cow's milk140 µg70%
  5. 5Brie de Meaux cheese, from cow's milk115 µg57%
  6. 6Pouligny Saint-Pierre cheese, from goat's milk108 µg54%
  7. 7Boulette d'Avesnes cheese103 µg52%
  8. 8Pélardon cheese, from goat's milk95.5 µg48%

ice cream and sorbet15 foods measured

  1. 1baked Alaska44.3 µg22%
  2. 2Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce20 µg10%
  3. 3Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type18.7 µg9%
  4. 4Iced nougat17.5 µg9%
  5. 5Ice cream, luxury, in cup15.6 µg8%
  6. 6Peach melba (with vanilla ice cream and raspberry sauce)13.6 µg7%
  7. 7Ice cream, in box10 µg5%
  8. 8Ice cream, box or cup (average)10 µg5%

fats and oils11 foods measured

  1. 1Blended fat (vegetable and animal origins), 50-63% fat6.84 µg3%
  2. 2Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted, with plant sterols esters6.07 µg3%
  3. 3Butter, 82% fat, unsalted3 µg2%
  4. 4Butter, 80% fat, lightly salted3 µg2%
  5. 5Butter, unknown fat content , unsalted (average)2.99 µg1%
  6. 6Butter, unknown fat content , half-salted (average)2.88 µg1%
  7. 7Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted2.5 µg1%
  8. 8Fat spreadfat content unknown, unsalted (average)2.5 µg1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.