Vitamin B9 (Folate)

Helps the body form healthy red blood cells.

It is also required for normal cell division, the normal structure of the nervous system, and the development of the neural tube, which develops into the spinal cord and skull in the embryo.

Daily Reference Intake: 400µg (Specified by U.S. Food and Drug Administration)

Top Vitamin B9 (Folate) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Soups, sauces and miscellaneous foods
	Dried yeast	4000µg	1,000%	10g
	Meat and meat products
	Chicken liver (fried in corn oil)	1350µg	338%	30g
	Calf liver (fried in corn oil)	110µg	28%	364g
	Liver pate	99µg	25%	404g
	Lamb kidney (fried in corn oil)	70µg	18%	571g
	Cereals and cereal products
	Wheatgerm	277µg	69%	144g
	Brown bread rolls (crusty)	63µg	16%	635g
	Herbs and spices
	Thyme (dried, ground)	274µg	68%	146g
	Oregano (dried, ground)	237µg	59%	169g
	Parsley (fresh)	170µg	42%	235g
	Mint (fresh)	110µg	28%	364g
	Chives (fresh)	105µg	26%	381g
	Thyme (fresh)	91µg	23%	440g
	Rosemary (fresh)	89µg	22%	449g
	Coriander leaves (fresh)	62µg	16%	645g
	Vegetables
	Green and brown lentils (whole, dried, boiled in unsalted water)	152µg	38%	263g
	Beetroot (raw)	150µg	38%	267g
	Pinto beans (dried, boiled in unsalted water)	145µg	36%	276g
	Endive (raw)	140µg	35%	286g
	Brussels sprouts (boiled in unsalted water)	124µg	31%	323g
	Asparagus (steamed)	102µg	26%	392g
	Swiss chard (boiled in unsalted water)	100µg	25%	400g
	Curly kale (boiled in unsalted water)	97µg	24%	412g
	Beetroot (cooked in unsalted water)	90µg	22%	444g
	Rocket (raw)	88µg	22%	455g
	Parsnip (raw)	87µg	22%	460g
	Spinach (mature, boiled in unsalted water)	81µg	20%	494g
	Chinese cabbage (raw)	77µg	19%	519g
	Capsicum pepper (red, raw)	75µg	19%	533g
	Broad beans (whole, boiled in unsalted water)	66µg	16%	606g
	Spring greens (boiled in unsalted water)	66µg	16%	606g
	Nuts and seeds
	Peanuts (kernel only, plain, unsalted)	110µg	28%	364g
	Tahini paste	99µg	25%	404g
	Sesame seeds	97µg	24%	412g
	Hazelnuts (kernel only, raw)	72µg	18%	556g
	Cashew nuts (kernel only, plain)	67µg	17%	597g
	Walnuts (kernel only)	66µg	16%	606g
	Eggs
	Chicken egg yolk (boiled)	101µg	25%	396g
	Milk and milk products
	Camembert cheese	83µg	21%	482g
	Stilton cheese (blue)	78µg	20%	513g
	Fruit
	Strawberries (raw)	61µg	15%	656g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%