Contents
These tables are adopted by the average daily need for vitamin B9 is 400 mcg. The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin B9 (folic acid).
FOODS HIGH in VITAMIN B9:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Peanuts | 240 mcg | 60% |
| Sunflower seeds (sunflower seeds) | 227 µg | 57% |
| Soybean (grain) | 200 mcg | 50% |
| White mushrooms, dried | 140 mcg | 35% |
| Acorns, dried | 115 mcg | 29% |
| Parsley (green) | 110 mcg | 28% |
| Cod liver (canned food) | 110 mcg | 28% |
| Sesame | 97 mcg | 24% |
| Beans (grain) | 90 mcg | 23% |
| Lentils (grain) | 90 mcg | 23% |
| Avocado | 89 mcg | 22% |
| Cress (greens) | 80 mcg | 20% |
| Spinach (greens) | 80 mcg | 20% |
| Cabbage | 79 mcg | 20% |
| Wheat bran | 79 mcg | 20% |
| Walnut | 77 mcg | 19% |
| Basil (green) | 68 mcg | 17% |
| Hazelnuts | 68 mcg | 17% |
| Broccoli | 63 ICG | 16% |
| Cilantro (green) | 62 mcg | 16% |
| Cheese “Camembert” | 62 mcg | 16% |
| Rye flour wholemeal | 55 mcg | 14% |
| Rye (grain) | 55 mcg | 14% |
| Buckwheat flour | 54 mcg | 14% |
| Sweet pepper (Bulgarian) | 53 mcg | 13% |
| Oat bran | 52 mcg | 13% |
| Caviar black granular | 51 mcg | 13% |
| Pistachios | 51 mcg | 13% |
| Caviar red caviar | 50 mcg | 13% |
| Flour rye | 50 mcg | 13% |
| Whole wheat bread | 50 mcg | 13% |
| Lettuce (greens) | 48 mcg | 12% |
| Sweet corn | 46 mcg | 12% |
| Wheat (grain, hard grade) | 46 mcg | 12% |
| Mango | 43 mcg | 11% |
| Wheat groats | 40 mg | 10% |
| Groats hulled millet (polished) | 40 mg | 10% |
| Almonds | 40 mg | 10% |
| Flour Wallpaper | 40 mg | 10% |
| Cheese 2% | 40 mg | 10% |
| Curd 5% | 40 mg | 10% |
| Curd | 40 mg | 10% |
| Barley (grain) | 40 mg | 10% |
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| Cheese “Roquefort” 50% | 39 mcg | 10% |
| Wheat flour 2nd grade | 38.4 µg | 10% |
| Garnet | 38 mcg | 10% |
| Oyster mushrooms | 38 mcg | 10% |
| Wheat (grain, soft variety) | 37.5 mcg | 9% |
| Beans (legumes) | 36 mg | 9% |
| Wheat flour of 1 grade | 35.5 µg | 9% |
| Flour rye seeded | 35 µg | 9% |
| Rice (grain) | 35 µg | 9% |
| Cheese 18% (bold) | 35 µg | 9% |
| Cottage cheese 9% (bold) | 35 µg | 9% |
| Pine nuts | 34 mcg | 9% |
| Buckwheat (unground) | 32 mcg | 8% |
| Barley groats | 32 mcg | 8% |
| Feta Cheese | 32 mcg | 8% |
| Brussels sprouts | 31 mcg | 8% |
| Orange | 30 µg | 8% |
| Milk powder 25% | 30 µg | 8% |
| Orange juice | 30 µg | 8% |
| Bread wheat (wholemeal flour) | 30 µg | 8% |
| Eyeglasses | 29 mcg | 7% |
| Bread Borodino | 29 mcg | 7% |
| Bread Riga | 29 mcg | 7% |
| Buckwheat (grain) | 28 mcg | 7% |
| The flour | 27.1 mcg | 7% |
| Dandelion leaves (greens) | 27 mcg | 7% |
| Oats (grain) | 27 mcg | 7% |
| Dill (greens) | 27 mcg | 7% |
| Wheat bread (flour 1st grade) | 27 mcg | 7% |
| Milk skimmed | 26 mcg | 7% |
| Mushrooms | 25 mcg | 6% |
| BlackBerry | 25 mcg | 6% |
| Cashews | 25 mcg | 6% |
| Kiwi | 25 mcg | 6% |
| Salmon Atlantic (salmon) | 25 mcg | 6% |
| Radishes | 25 mcg | 6% |
| Strawberries | 24 µg | 6% |
| Pearl barley | 24 µg | 6% |
| Cauliflower | 23 mcg | 6% |
| Semolina | 23 mcg | 6% |
| Cheese “Russian” 50% | 23 mcg | 6% |
| Feijoa | 23 mcg | 6% |
| Oat flakes “Hercules” | 23 mcg | 6% |
| Wheat bread (made from flour V/s) | 22.5 mcg | 6% |
| Egg yolk | 22.4 mcg | 6% |
| Cabbage | 22 mcg | 6% |
| Melon | 21 mcg | 5% |
| Raspberry | 21 mcg | 5% |
| Celery (green) | 21 mcg | 5% |
| Gouda Cheese | 21 mcg | 5% |
| Banana | 20 mg | 5% |
| Green peas (fresh) | 20 mg | 5% |
| Macaroni from a flour of 1 grade | 20 mg | 5% |
| Pasta from flour V/s | 20 mg | 5% |
| Oat flour (oatmeal) | 20 mg | 5% |
| Corn grits | 19 µg | 5% |
| Rice | 19 µg | 5% |
| Sudak | 19 µg | 5% |
| Eggplant | 18.5 µg | 5% |
| Savoy cabbages | 18.5 µg | 5% |
| Green onions (the pen) | 18 mcg | 5% |
| Herring fatty | 18 mcg | 5% |
The content of vitamin B9 in milk products and egg products:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Egg yolk | 22.4 mcg | 6% |
| 1% yogurt | 7.8 µg | 2% |
| Kefir 2.5% | 7.8 µg | 2% |
| Kefir 3.2% | 7.8 µg | 2% |
| Low-fat kefir | 7.8 µg | 2% |
| The mass of curd is 16.5% fat | 5 µg | 1% |
| Milk 1,5% | 5 µg | 1% |
| Milk 2,5% | 5 µg | 1% |
| Milk 3.2% | 5 µg | 1% |
| Milk 3,5% | 5 µg | 1% |
| Milk powder 25% | 30 µg | 8% |
| Milk skimmed | 26 mcg | 7% |
| Ice cream sundae | 5 µg | 1% |
| Yogurt 2.5% of | 7.4 µg | 2% |
| Cream 10% | 10 µg | 3% |
| Cream 20% | 7.5 mcg | 2% |
| Cream 25% | 2.2 mcg | 1% |
| Cream 8% | 10 µg | 3% |
| Cream powder 42% | 5 µg | 1% |
| Sour cream 20% | 8.5 mcg | 2% |
| Sour cream 30% | 8.5 mcg | 2% |
| Cheese “Gollandskiy” 45% | 11 mcg | 3% |
| Cheese “Camembert” | 62 mcg | 16% |
| Parmesan Cheese | 7 mcg | 2% |
| Cheese “Roquefort” 50% | 39 mcg | 10% |
| Cheese “Russian” 50% | 23 mcg | 6% |
| Feta Cheese | 32 mcg | 8% |
| Cheese Cheddar 50% | 16 mg | 4% |
| Cheese Swiss 50% | 10 µg | 3% |
| Gouda Cheese | 21 mcg | 5% |
| Cheese “Russian” | 14 mcg | 4% |
| Cheese 18% (bold) | 35 µg | 9% |
| Cheese 2% | 40 mg | 10% |
| Curd 5% | 40 mg | 10% |
| Cottage cheese 9% (bold) | 35 µg | 9% |
| Curd | 40 mg | 10% |
| Egg powder | 8 mcg | 2% |
| Chicken egg | 7 mcg | 2% |
| Quail egg | 5.6 µg | 1% |
Vitamin B9 in meat, fish and seafood:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Salmon | 7 mcg | 2% |
| Caviar red caviar | 50 mcg | 13% |
| Caviar black granular | 51 mcg | 13% |
| Squid | 11 mcg | 3% |
| Flounder | 6 mcg | 2% |
| Chum | 15.1 µg | 4% |
| Shrimp | 13 mcg | 3% |
| Salmon Atlantic (salmon) | 25 mcg | 6% |
| Pollock | 5 µg | 1% |
| Capelin | 17 mcg | 4% |
| Meat (lamb) | 5.1 µg | 1% |
| Meat (beef) | 8.4 µg | 2% |
| Meat (Turkey) | 9.6 µg | 2% |
| Meat (chicken) | 4.3 mcg | 1% |
| Meat (pork fat) | 3.1 mcg | 1% |
| Meat (pork meat) | 4.1 mcg | 1% |
| Meat (broiler chickens) | 3.3 mcg | 1% |
| Grouper | 7.1 µg | 2% |
| Cod liver (canned food) | 110 mcg | 28% |
| Herring fatty | 18 mcg | 5% |
| Herring lean | 10 µg | 3% |
| Mackerel | 9 mcg | 2% |
| Mackerel | 10 µg | 3% |
| Sudak | 19 µg | 5% |
| Cod | 11 mcg | 3% |
| Tuna | 6 mcg | 2% |
| Sprats in oil (canned) | 15.5 µg | 4% |
| Pike | 8.8 mcg | 2% |
Vitamin B9 in cereals, cereal products and pulses:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Peas (shelled) | 16 mg | 4% |
| Green peas (fresh) | 20 mg | 5% |
| Buckwheat (grain) | 28 mcg | 7% |
| Buckwheat porridge (from cereals, unground) | 11 mcg | 3% |
| Buckwheat (unground) | 32 mcg | 8% |
| Corn grits | 19 µg | 5% |
| Semolina | 23 mcg | 6% |
| Eyeglasses | 29 mcg | 7% |
| Pearl barley | 24 µg | 6% |
| Wheat groats | 40 mg | 10% |
| Groats hulled millet (polished) | 40 mg | 10% |
| Rice | 19 µg | 5% |
| Barley groats | 32 mcg | 8% |
| Sweet corn | 46 mcg | 12% |
| Macaroni from a flour of 1 grade | 20 mg | 5% |
| Pasta from flour V/s | 20 mg | 5% |
| Buckwheat flour | 54 mcg | 14% |
| Oat flour (oatmeal) | 20 mg | 5% |
| Wheat flour of 1 grade | 35.5 µg | 9% |
| Wheat flour 2nd grade | 38.4 µg | 10% |
| The flour | 27.1 mcg | 7% |
| Flour Wallpaper | 40 mg | 10% |
| Flour rye | 50 mcg | 13% |
| Rye flour wholemeal | 55 mcg | 14% |
| Flour rye seeded | 35 µg | 9% |
| Oats (grain) | 27 mcg | 7% |
| Oat bran | 52 mcg | 13% |
| Wheat bran | 79 mcg | 20% |
| Wheat (grain, soft variety) | 37.5 mcg | 9% |
| Wheat (grain, hard grade) | 46 mcg | 12% |
| Rice (grain) | 35 µg | 9% |
| Rye (grain) | 55 mcg | 14% |
| Soybean (grain) | 200 mcg | 50% |
| Beans (grain) | 90 mcg | 23% |
| Beans (legumes) | 36 mg | 9% |
| Bread Borodino | 29 mcg | 7% |
| Wheat bread (flour 1st grade) | 27 mcg | 7% |
| Wheat bread (made from flour V/s) | 22.5 mcg | 6% |
| Bread wheat (wholemeal flour) | 30 µg | 8% |
| Bread Riga | 29 mcg | 7% |
| Whole wheat bread | 50 mcg | 13% |
| Oat flakes “Hercules” | 23 mcg | 6% |
| Lentils (grain) | 90 mcg | 23% |
| Barley (grain) | 40 mg | 10% |
Vitamin B9 in nuts and seeds:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Peanuts | 240 mcg | 60% |
| Walnut | 77 mcg | 19% |
| Acorns, dried | 115 mcg | 29% |
| Pine nuts | 34 mcg | 9% |
| Cashews | 25 mcg | 6% |
| Sesame | 97 mcg | 24% |
| Almonds | 40 mg | 10% |
| Sunflower seeds (sunflower seeds) | 227 µg | 57% |
| Pistachios | 51 mcg | 13% |
| Hazelnuts | 68 mcg | 17% |
Vitamin B9 in fruits, vegetables, dried fruits:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Apricot | 9 mcg | 2% |
| Avocado | 89 mcg | 22% |
| Quince | 3 mg | 1% |
| Orange | 30 µg | 8% |
| Watermelon | 3 mg | 1% |
| Basil (green) | 68 mcg | 17% |
| Eggplant | 18.5 µg | 5% |
| Banana | 20 mg | 5% |
| Rutabaga | 5 µg | 1% |
| Grapes | 4 mcg | 1% |
| Cherry | 4 mcg | 1% |
| Blueberries | 6 mcg | 2% |
| Garnet | 38 mcg | 10% |
| Grapefruit | 12 mcg | 3% |
| Pear | 7 mcg | 2% |
| Melon | 21 mcg | 5% |
| BlackBerry | 25 mcg | 6% |
| Strawberries | 24 µg | 6% |
| Chamaenerion angustifolium (green) | 112 mcg | 28% |
| Ginger (root) | 11 mcg | 3% |
| Zucchini | 14 mcg | 4% |
| Cabbage | 22 mcg | 6% |
| Broccoli | 63 ICG | 16% |
| Brussels sprouts | 31 mcg | 8% |
| Cabbage, red, | 17 mcg | 4% |
| Cabbage | 79 mcg | 20% |
| Savoy cabbages | 18.5 µg | 5% |
| Cauliflower | 23 mcg | 6% |
| Potatoes | 8 mcg | 2% |
| Kiwi | 25 mcg | 6% |
| Cilantro (green) | 62 mcg | 16% |
| Cress (greens) | 80 mcg | 20% |
| Gooseberry | 6 mcg | 2% |
| Lemon | 11 mcg | 3% |
| Dandelion leaves (greens) | 27 mcg | 7% |
| Burdock (root) | 23 mcg | 6% |
| Green onions (the pen) | 18 mcg | 5% |
| Onion | 9 mcg | 2% |
| Raspberry | 21 mcg | 5% |
| Mango | 43 mcg | 11% |
| Mandarin | 16 mg | 4% |
| Pigweed white (green) | 30 µg | 8% |
| Carrots | 9 mcg | 2% |
| Nectarine | 5 µg | 1% |
| Cucumber | 4 mcg | 1% |
| Sweet pepper (Bulgarian) | 53 mcg | 13% |
| Peach | 4 mcg | 1% |
| Parsley (green) | 110 mcg | 28% |
| Tomato (tomato) | 11 mcg | 3% |
| Rhubarb (greens) | 15 µg | 4% |
| Radishes | 25 mcg | 6% |
| Lettuce (greens) | 48 mcg | 12% |
| Beets | 13 mcg | 3% |
| Celery (green) | 21 mcg | 5% |
| Celery (root) | 8 mcg | 2% |
| Drain | 5 µg | 1% |
| White currants | 8 mcg | 2% |
| Red currants | 8 mcg | 2% |
| Pumpkin | 14 mcg | 4% |
| Dill (greens) | 27 mcg | 7% |
| Feijoa | 23 mcg | 6% |
| Persimmon | 8 mcg | 2% |
| Prunes | 4 mcg | 1% |
| Garlic | 3 mg | 1% |
| Spinach (greens) | 80 mcg | 20% |
| Apples | 3 mg | 1% |
Vitamin B9 in mushrooms:
| Product name | Vitamin B9 100g | The percentage of daily requirement |
| Oyster mushrooms | 38 mcg | 10% |
| Morel mushroom | 9 mcg | 2% |
| White mushrooms | 17 mcg | 4% |
| White mushrooms, dried | 140 mcg | 35% |
| Mushrooms | 25 mcg | 6% |
| Shiitake mushrooms | 13 mcg | 3% |