What it is
Folate, also called vitamin B9, is a B vitamin measured in micrograms (µg). Legumes have the most per 100 g, and leafy greens, citrus fruit, eggs and some grains contain it too. This page answers what foods are high in folate and which give the most folate for each dollar. Folic acid is the form added to some foods, such as bread flour, and the rules for adding it differ between Australia, New Zealand and the United States. The Methodology page explains how that affects the figures.
What foods are high in folate?
Per 100 g, the highest values are in mung beans (dry), chickpeas (dry) and brown lentils (dry). By food group, Legumes has the highest average, at 411 µg per 100 g.
- Per 100 g625 µgMung beans (dry)
- Per 100 g557 µgChickpeas (dry)
- Per 100 g479 µgBrown lentils (dry)
Highest per 100 g of the 155 foods on this site.
Folate per dollar
Each food's folate per kg is divided by its price per kg in your location, so the list shows how much folate $1 buys. For the bone-in cuts marked with *, I first multiply by the share that is meat. Foods with no price for your location are left out.
| Rank | Food | µg per $1 |
|---|
Checking prices.
Approximate. Adjusted for the share of the cut that is meat rather than bone. See how I estimate this.
Notes and limits
7 of the 155 foods on this site have no folate value in USDA FoodData Central, so they are left out of these lists. Values are per 100 g of each food as described in its USDA entry, such as raw or dry.