25 Foods With More Folate Than Broccoli

Twenty-five foods contain more folate per 100 grams than broccoli, which has 63 mcg of folate per 100 g. The highest are Edamame at 311 mcg, followed by Peanut at 240 mcg, and Black-Eyed Peas at 208 mcg.

This article presents a ranked list of foods that provide more folate than broccoli. The values are measured per 100 grams.

Foods With More Folate Than Broccoli

Below is the ranked table of foods with higher folate content than broccoli.

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	Edamame	311 mcg	78%	394%
2	Peanut	240 mcg	60%	281%
3	Black-Eyed Peas	208 mcg	52%	230%
4	Spinach	194 mcg	49%	208%
5	Lentils	181 mcg	45%	187%
6	Chickpeas	172 mcg	43%	173%
7	Pinto Beans	172 mcg	43%	173%
8	White Bread	171 mcg	43%	171%
9	Pita Bread	170 mcg	43%	170%
10	Bagel	152 mcg	38%	141%
11	Black Beans	149 mcg	37%	137%
12	Navy Beans	140 mcg	35%	122%
13	Romaine Lettuce	136 mcg	34%	116%
14	Kidney Beans	130 mcg	33%	106%
15	Flour Tortilla	130 mcg	33%	106%
16	Collard Greens	129 mcg	32%	105%
17	Red Lentils	120 mcg	30%	90%
18	Sourdough Bread	120 mcg	30%	90%
19	Naan	120 mcg	30%	90%
20	Croissant	110 mcg	28%	75%
21	Beet	109 mcg	27%	73%
22	Arugula	97 mcg	24%	54%
23	Avocado	81 mcg	20%	29%
24	Artichoke	68 mcg	17%	8%
25	Parsnip	67 mcg	17%	6%

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 foods 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 food has the most folate?

Edamame has the most folate, providing 311 mcg per 100 g, significantly surpassing broccoli's 63 mcg.

Does broccoli have a lot of folate?

Broccoli contains 63 mcg of folate per 100 g, which is 16% of the Daily Value of 400 mcg.

How much folate do you need per day?

The recommended daily intake of folate for adults is 400 mcg.

Are these folate values per 100 grams or per serving?

All folate values listed are per 100 grams.

Key Takeaways

• Edamame, Peanut, and Black-Eyed Peas are top sources of folate.
• Broccoli provides a moderate amount of folate compared to other foods.
• Folate is essential for DNA synthesis and repair.
• Including a variety of folate-rich foods can help meet daily requirements.