Foods high in Folate
Folate (vitamin B9) is needed to make DNA and build new cells, which is why it's vital during pregnancy for healthy development. It also works with B12 to keep red blood cells and energy levels healthy.
The ranking
Top 3 foods high in folate
Per 100 g, with each food's share of the 400 µg daily value.
- 300
A snackable, folate-rich green soybean.
- 194
Leafy greens are named for it. 'Folate' shares a root with 'foliage'.
- 181
Folate, fiber, and protein in one affordable bowl.
Quick tip
Build meals around leafy greens and legumes. They're the most reliable everyday folate sources.
This is just the top of the list
Which foods high in folate would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in folate that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the folate in any ingredient you search, per 100 g.
Check any ingredient
Check any food's folate
Search any ingredient and see its folate per 100 g, straight from real food data.
In the izeeva app you can look up the folate in any food you like, not just this list, with the exact amount per 100 g.