If you are trying to eat more Folate, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Folate content in µg per 100 g, drawn from the foods in our database.
Dried herbs, spices, garlic and chilli are excluded from this ranking. Per 100 g they top almost every nutrient table — ground turmeric alone would lead on iron, potassium and manganese — but they are eaten a teaspoon at a time, so listing them as a source would be misleading.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Folate compound page to understand absorption, forms and interactions.
Chickpeas — the top-ranked source
| Total Fat | 6.27 g |
|---|---|
| Saturated Fat | 0.69 g |
| Sodium | 8.78 mg |
| Potassium | 1070 mg |
| Total Carbohydrate | 60.4 g |
| Dietary Fiber | 10.8 g |
| Total Sugars | 10.8 g |
| Protein | 21.3 g |
Top 15 Folate foods
- Chickpeas — 557.0 µg per 100g (139% DV). Folate, manganese, iron
- Pinto Beans — 525.0 µg per 100g (131% DV). Folate, fibre, plant protein
- Lentils — 479.0 µg per 100g (120% DV). Folate, iron, manganese
- Black Beans — 444.0 µg per 100g (111% DV). Folate, magnesium, anthocyanins
- Kidney Beans — 394.0 µg per 100g (98% DV). Folate, iron, magnesium
- Sunflower Seeds — 227.0 µg per 100g (57% DV). Vitamin E, magnesium, selenium
- Spinach — 194.0 µg per 100g (48% DV). Vitamin K, folate, iron
- Edamame — 185.3 µg per 100g (46% DV). Folate, vitamin K, isoflavones
- Asparagus — 182.5 µg per 100g (46% DV). Folate, vitamin K, vitamin A
- Beetroot — 109.0 µg per 100g (27% DV). Folate, manganese, dietary nitrates
- Peanut Butter — 97.3 µg per 100g (24% DV). Niacin, vitamin E, magnesium (natural
- Cauliflower — 97.0 µg per 100g (24% DV). Vitamin C, vitamin K, folate
- Sesame Seeds — 97.0 µg per 100g (24% DV). Calcium, lignans, magnesium
- Brussels Sprouts — 86.0 µg per 100g (22% DV). Vitamin K, vitamin C, folate
- Avocado — 81.0 µg per 100g (20% DV). Folate, vitamin K, vitamin E
How to actually eat more Folate
A handful of additions usually move the needle more than a full diet reset. Folate is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Heart Health hub and the Folate compound page.
Common questions
How much Folate do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Folate effectively. Supplements are useful for filling confirmed gaps.
