Top 120 Foods High in Vitamin B9 (Folic Acid)

Plant Foods
ug in 100 g
yeast extract spread1010
beans white raw388
sunflower seeds dried227
spinach raw194
parsley raw152
dill weed fresh150
asparagus cooked149
spinach boiled146
peas sprouted144
peppermint raw114
bread wheat white111
chestnuts dried110
rosemary fresh109
chives freeze dried108
broccoli cooked108
chives raw105
sesame paste100
lentils sprouted raw100
sesame butter98
sesame seeds97
spirulina dried94
flax seeds87
beans white cooked81
cress raw80
wheat bran raw79
cashews dry roasted69
tomatoes sun-dried68
cabbage chinese raw66
peas raw65
onion spring64
peas boiled63
broccoli row63
rice bran63
brussels sprouts raw61
brussels sprouts boiled60
beans kidney raw59
rice white cooked58
watermelon seeds58
pumpkin seeds58
chestnuts raw58
poppy seed58
cauliflower raw57
nuts mix oil roasted56
oat bran52
asparagus raw52
pistachio nuts raw51
bread whole-wheat50
almonds raw50
pistachio nuts roasted salt added50
beans kidney boiled47
peppers sweet red46
thyme raw45
cauliflower boiled44
Animal Foods
ug in 100 g
duck liver738
turkey liver simmered691
chicken liver cooked578
beef liver fried260
chicken giblets simmered257
beef liver braised253
pork liver raw212
pork liver braised163
egg yolk raw146
veal liver braised125
lamb liver braised73
crab cooked in moist heat51
eggs raw47
eggs hard-boiled44
salmon cooked in dry heat29
sturgeon cooked in dry heat17
fish fingers breaded17
veal meat lean cooked16
cheese edam16
veal meat cooked15
squid fried14
sardines in oil12
whey dried12
herring cooked in dry heat12
lobster cooked in moist heat11
salami turkey10
beef meat lean broiled10
cod cooked in dry heat8
chicken breast baked8
turkey roasted7
yogurt plain whole milk7
pork tenderloin lean broiled6
pork chops lean pan-fried6
chicken meat stewed6
beef meat lean roasted6
beef shoulder grilled6
trout cooked in dry heat6
pork shoulder lean roasted5
pork shoulder lean and fat roasted5
milk reduced fat 2%5
tuna canned in oil5
turkey breast roasted5
milk nonfat5
milk whole 3.25%5
shrimps boiled4
pork chops lean braised3
salmon smoked2
salami pork2
swordfish cooked in dry heat2
bacon raw2
bacon pan-fried2
tuna cooked in dry heat2
mackerel cooked in dry heat2

If dietary sources are insufficient then we recommend this Folic Acid Supplement from Amazon.

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