9 Beans and Legumes With More Folate Than Broccoli

Nine beans and legumes contain more folate per 100 grams than broccoli, which has 63 mcg of folate per 100 g. The highest are Black-Eyed Peas at 208 mcg, Lentils at 181 mcg, and Chickpeas at 172 mcg.

This article covers a ranked list of beans and legumes that provide more folate than broccoli. Each value is measured per 100 grams.

Beans and Legumes With More Folate Than Broccoli

The following table ranks the beans and legumes based on their folate content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Folate (per 100 g)	% Daily Value	% More Than broccoli
1	Black-Eyed Peas	208 mcg	52%	230%
2	Lentils	181 mcg	45%	187%
3	Chickpeas	172 mcg	43%	173%
4	Pinto Beans	172 mcg	43%	173%
5	Black Beans	149 mcg	37%	137%
6	Navy Beans	140 mcg	35%	122%
7	Kidney Beans	130 mcg	33%	106%
8	Red Lentils	120 mcg	30%	90%
9	Split Peas	65 mcg	16%	3%

For reference, broccoli has 63 mcg of folate per 100 g, about 16% of the Daily Value (400 mcg).

Track Your Folate Intake

Knowing which beans and legumes are richest in folate only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your folate intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Folate values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram folate content is higher than that of broccoli (63 mcg), and ranked highest first. Percent Daily Value uses the US reference intake of 400 mcg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What beans and legumes have the most folate?

The beans and legumes with the most folate are Black-Eyed Peas at 208 mcg, Lentils at 181 mcg, and Chickpeas at 172 mcg, all measured per 100 grams.

Does broccoli have a lot of folate?

Broccoli contains 63 mcg of folate per 100 grams, which is 16% of the Daily Value based on a 400 mcg daily intake.

How much folate do you need per day?

The recommended daily intake of folate for adults is 400 mcg. This amount may vary based on specific health needs and conditions.

Are these folate values per 100 grams or per serving?

All folate values listed are per 100 grams, providing a standardized measure for comparison.

Key Takeaways

• Nine beans and legumes exceed broccoli's folate content.
• Broccoli has 63 mcg of folate per 100 grams.
• Black-Eyed Peas have the highest folate at 208 mcg.
• Daily folate needs for adults are 400 mcg.