Top 25 folate rich whole foods - nutrition analysis

Folate rich foods Wholesome app

Top plant-based whole foods that are rich in natural folate

DV = Daily value. If you are pregnant you will need to adjust your daily goals higher.

1. Asparagus - 1 cup has 67% DV

2. Edamame - 1/2 cup has 60% DV

3. Chickpea Flour - 1/2 cup has 50% DV 

4. Lentils - 1/2 cup cooked has 45% DV

5. Black eyed peas - 1/2 cup cooked has 45% DV

6. Turnip Greens - 1 cup broiled has 43% DV

7. Broccoli - 1 cup cooked has 42% DV

8. Avocado - 1 whole avocado has 41% DV

9. Wheat Germ - 1/2 cup has 40% DV

10. Mung Beans - 1/2 cup cooked has 40% DV

11. Pinto Beans - 1/2 cup cooked has 37% DV

12. Chickpeas - 1/2 cup cooked has 35% DV

13. Adzuki beans - 1/2 cup cooked has 35% DV

14. Beets - 1 cup cooked has 34% DV 

15. Black beans - 1/2 cup cooked has 32% DV

16. Broccoli rabe - 1 cup cooked has 31% DV

17. Kidney beans - 1/2 cup cooked has 29% DV

18. Green soybeans - 1/2 cup cooked has 25% DV

19. Brussels Sprouts - 1 cup cooked has 24% DV

20. Kale - 1 cup raw has 24% DV

21. Parsnip - 1 whole parsnip has 23% DV

22. Parsley - 1 cup raw has 23% DV

23. Great northern beans - 1/2 cup cooked has 23% DV

24. Fava beans - 1/2 cup cooked has 22% DV

25. Peanuts - 1/4 cup raw has 22% DV

Source: Wholesome sources it's data from the USDA

How much folate do you need each day?

According to the National Institute of Health, 100% DV = 400 mcg per day. If you are pregnant or trying to get pregnant you will need need to increase the amount of folate in your diet from 400 mcg to 600 mcg (source: NIH). In the Wholesome app settings, simply update your profile to 'pregnant' and the app will set your goal to 600 mcg per day instead of 400 mcg.

What is the difference between folate and folic acid?

Both are termed Vitamin B9 but folic acid is the synthetic form whereas folate is the natural form commonly found in whole foods. After ingesting the synthetic form, it must go through a complex metabolic pathway in order to turn it into the useable form, folate. But not everyone is able to process folic acid properly. Read more in my post about the differences between folate and folic acid.

An easy way to calculate the folate in your recipe

Wholesome analyzes 80 nutrients in your recipe and then generates a score out of a possible 10 points for how healthy the recipe is. You can track foods and recipes and monitor your progress against your folate and other nutrient goals.

Recipe nutrition and tracking micronutrients on the Wholesome app

About the author

Jessica Glago is the CoFounder of the Wholesome App. After having two different cancers in  her childhood she developed the app with the help of her husband to get more healthfulness out of her diet. To date, Wholesome for iOS has had over 250,000 downloads and over 1.5 million whole foods tracked. The app has been featured on BuzzFeed, LikeHacker, CultofMac, and The Seattle Times. 

“Let food be thy medicine and medicine be thy food.”
— Hippocrates