Top 10 Foods Highest in Vitamin B9 (Folate)

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Vitamin B9 (aka: folate, folic acid, folicin) is a water-soluble B vitamin with many rich natural sources. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current RDA for Folate (Vitamin B9) is 400μg, below is a list of the top ten foods highest in (folate) vitamin B9.

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1. Yeast Extract Spread (Marmite)

Yeast extract spread is common in British cultures and is a high protein food, a rich vitamin B1 (thiamine) food, a rich vitamin B2 (riboflavin) food, and a good vegan source of vitamin B12. In addition the spread is a good source of folate (vitamin b9) providing 1010μg (253% RDA) per 100 gram serving, or 60.6μg (15% RDA) per teaspoon.

2. Liver

The liver of most any animal is packed with vitamin B9. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Turkey liver provides the most folate (B9) with 691μg per 100g serving or 173% of the RDA. That is 573.53μg (143% RDA) of vitamin B9 in a whole turkey liver (about 3 ounces).

3. Dried Herbs

Dried herbs are packed with the vitamins and minerals you need like iron, calcium, potassium, vitamin A, vitamin K, and magnesium. Start making it a habbit to add more dry herbs to all the dishes you eat. Dried spearmint provides the most folate with 530μg (133% RDA) per 100 gram serving, or 10.6μg (3% RDA) per tablespoon. Dried rosemary provides 307μg (77% RDA) of vitamin b9 per 100 gram serving, or 9.21μg (2% RDA) per tablespoon. After rosemary follows dried basil, chervil, coriander, marjoram, thyme, bay leaf and finally dried parsley which provides 180μg (45% RDA) of vitamin b9 per 100 gram serving, or 3.6μg (1% RDA) per tablespoon.

4. Sunflower Seeds

Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, potassium, and copper. Sunflower seeds provide 238μg (60% RDA) of folate per 100 gram serving, that is 319μg (80% RDA) of vitamin b9 per cup, and 66.6μg (17% RDA) per ounce.

5. Dry Roasted Soybeans (Edamame)

Also a good source of riboflavin (b2) dry roasted soybeans are a great snack. Be sure to look for low sodium varieties to keep your blood pressure low. Dry roasted soybeans, or edamame, provide 205μg (51% RDA) of folate per 100 gram serving, or 353μg (88% RDA) of vitamin b9 per cup

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6. Dark Leafy Greens (Spinach, Turnip Greens, Collards)

High in vitamin K and calcium, as well as folate, dark leafy greens are superfoods. Raw spinach and raw turnip greens provide the most folate with 194μg (49% RDA) per 100 gram serving, 58.2μg (15% RDA) per cup, and 106.7μg (27% RDA) per cup chopped. Raw collard greens provide 166μg (42% RDA) of folate per 100 gram serving, and 59.8μg (15%) RDA per cup chopped.

7. Bean Sprouts (Soybean and Pea)
Fresh bean sprouts can be found in the vegetable/salad section of most stores and makes a great addition to a salad or stir fry. Fresh soybean sprouts provide the most vitamin B9 with 172μg (43% RDA) per 100 gram serving, 120.4μg (30% RDA) per cup, or about 17.2μg (4% RDA) of folate in 10 sprouts. Pea sprouts provide 144μg (36% RDA) of folate per 100 gram serving, 173μg (43% RDA) per cup.

8. Beans (Pinto, Garbanzo, Mung)

Pinto and Garbanzo beans (Chickpeas) provide 172μg (43% RDA) of folate per 100 gram serving, ~29μg (20% RDA) per cup. Mung beans provide 159μg (40% RDA) of folate per 100 grams, 321 (80% RDA) per cup. Mung beans are followed by lima beans, black beans, yard long beans, and finally navy beans which provide 140μg (35% RDA) per 100 gram serving, 254.8μg (64% RDA) per cup

9. Asparagus

Asparagus is an excellent vegetable and a vitamin K rich food. Asparagus provides 149μg (37% RDA) of folate per 100 gram serving, 268μg (68% RDA) per cup, and 89.4μg (22% RDA) in about 4 spears.

10. Peanuts

In addition to folate, peanuts are a great source of zinc, protein, vitamin E, magnesium, and copper. Peanuts are great as a snack, added to cereals, or crushed into butter. Peanuts provide 145μg (36% RDA) of folate in a 100 gram serving, that is 211.7μg (53% RDA) per cup, and 1.45μg of vitamin b9 per peanut.

[Bron martin]

I think from my point of view the main source which is Asparagus is an excellent vegetable, and vitamin K-rich foods. Asparagus provides 149μg (RDA 37%) of folic acid per 100 overcome 268μg, each cup (RDA 68%), about 4 spears and 89.4μg (RDA 22%).