About this list
Thrive is a plant-food nutrition database. This page lists folate as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for folate, 200 µg.
| Food | Form on card | Folate per 100 g | % NRV (UK) |
|---|---|---|---|
| Nutritional yeast | As sold | 4000 µg | >999% |
| Soya beans, dry | Dry | 370 µg | 185% |
| Dulse | Dry | 337 µg | 169% |
| Hijiki | Dry | 337 µg | 169% |
| Arame | Dry | 337 µg | 169% |
| Sea lettuce | Dry | 337 µg | 169% |
| Edamame | Cooked | 311 µg | 156% |
| Peanut | Raw | 240 µg | 120% |
| Sunflower seed butter | As sold | 237 µg | 119% |
| Sunflower seeds | Raw | 227 µg | 114% |
| Black-eyed peas, cooked | Cooked | 208 µg | 104% |
| Cranberry beans, cooked | Cooked | 207 µg | 103% |
| Roasted soybeans | As sold | 205 µg | 102% |
| Wakame | Raw | 196 µg | 98% |
| Purple sprouting broccoli | Raw | 195 µg | 98% |
| Spinach | Raw | 194 µg | 97% |
| Lentils, cooked | Cooked | 181 µg | 91% |
| Kelp | Raw | 180 µg | 90% |
| Garland chrysanthemum leaves | Raw | 177 µg | 89% |
| Chickpeas, cooked | Cooked | 172 µg | 86% |
| Pinto beans, cooked | Cooked | 172 µg | 86% |
| Soybean sprouts | Raw | 172 µg | 86% |
| Red split lentils, dry | Dry | 164 µg | 82% |
| Mung beans, cooked | Cooked | 159 µg | 80% |
| Parsley juice | 152 µg | 76% |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, nutritional yeast lists 4000 µg of folate per 100 g (as sold), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.