Food data
What’s in your food, and where it came from
260 everyday ingredients ranked by nutrient per 100 g, with USDA FoodData Central figures. Each ingredient’s page shows its full nutrient panel, where it first grew and how it spread.
Rank by
Kind of food
Most folate per 100 g
Show lowest firstPercentages are of the US daily value for adults (400 µg).
- 1Mung bean625 µg · 156%
- 2Adzuki bean622 µg · 156%
- 3Lentil479 µg · 120%
- 4Black bean444 µg · 111%
- 5Besan437 µg · 109%
- 6Lima bean395 µg · 99%
- 7Kidney bean394 µg · 99%
- 8White bean388 µg · 97%
- 9Soy bean375 µg · 94%
- 10Basil (dried)310 µg · 78%
- 11Chervil (dried)274 µg · 69%
- 12Cilantro (dried)274 µg · 69%
- 13Marjoram (dried)274 µg · 69%
- 14Thyme (dried)274 µg · 69%
- 15Peanut240 µg · 60%
- 16Oregano (dried)237 µg · 59%
- 17Pork liver212 µg · 53%
- 18Cornmeal209 µg · 52%
- 19Parsley (dried)194 µg · 49%
- 20Spinach194 µg · 49%
- 21Semolina183 µg · 46%
- 22Bay leaf180 µg · 45%
- 23Cowpea168 µg · 42%
- 24Arugula149 µg · 37%
- 25Broad bean148 µg · 37%
Showing 25 of 237 ingredients with a folate figure.
Nutrient figures: USDA FoodData Central (public domain), per 100 g, raw unless the name says otherwise. Ingredient data from GlobeCooks, our world ingredient guide.