World's Healthiest Foods Ranked As Quality Sources of Folate

Food

Serving
Size

Calories

Amount
(mcg)

DV
(%)

Nutrient
Density

World's
Healthiest
Foods Rating

Lentils

1 cup cooked

229.7

358.38

89.59

7.0

excellent

Spinach

1 cup cooked

41.4

262.80

65.70

28.6

excellent

Collard Greens

1 cup cooked

49.4

176.70

44.17

16.1

excellent

Turnip Greens

1 cup cooked

28.8

169.92

42.48

26.5

excellent

Beets

1 cup raw

58.5

148.24

37.06

11.4

excellent

Romaine Lettuce

2 cups

16.0

127.84

31.96

36.0

excellent

Mustard Greens

1 cup cooked

21.0

102.20

25.55

21.9

excellent

Asparagus

1 cup raw

26.8

69.68

17.42

11.7

excellent

Cauliflower

1 cup raw

26.8

60.99

15.25

10.3

excellent

Broccoli

1 cup raw

30.9

57.33

14.33

8.3

excellent

Pinto Beans

1 cup cooked

244.5

294.12

73.53

5.4

very good

Garbanzo Beans

1 cup cooked

269.0

282.08

70.52

4.7

very good

Black Beans

1 cup cooked

227.0

256.28

64.07

5.1

very good

Navy Beans

1 cup cooked

254.8

254.80

63.70

4.5

very good

Kidney Beans

1 cup cooked

224.8

230.10

57.52

4.6

very good

Papaya

1 each

118.6

115.52

28.88

4.4

very good

Green Peas

1 cup raw

115.7

86.78

21.70

3.4

very good

Leeks

1 cup raw

54.3

56.96

14.24

4.7

very good

Brussels Sprouts

1 cup raw

37.8

53.68

13.42

6.4

very good

Bell Peppers

1 cup raw

28.5

42.32

10.58

6.7

very good

Celery

1 cup

16.2

36.36

9.09

10.1

very good

Sea Vegetables

0.25 cup

8.6

36.00

9.00

18.8

very good

Strawberries

1 cup

46.1

34.56

8.64

3.4

very good

Green Beans

1 cup raw

31.0

33.00

8.25

4.8

very good

Summer Squash

1 cup raw

18.1

32.77

8.19

8.2

very good

Cabbage

1 cup raw

17.5

30.10

7.53

7.7

very good

Tomatoes

1 cup raw

32.4

27.00

6.75

3.8

very good

Fennel

1 cup raw

27.0

23.49

5.87

3.9

very good

Lima Beans

1 cup cooked

216.2

156.04

39.01

3.2

good

Dried Peas

1 cup cooked

231.3

127.40

31.85

2.5

good

Avocado

1 cup

233.6

118.26

29.57

2.3

good

Peanuts

0.25 cup

206.9

87.60

21.90

1.9

good

Sunflower Seeds

0.25 cup

204.4

79.45

19.86

1.7

good

Quinoa

42.50 g

156.4

78.20

19.55

2.3

good

Winter Squash

1 cup baked

75.8

41.00

10.25

2.4

good

Oranges

1 each

61.6

39.30

9.82

2.9

good

Cantaloupe

1 cup

54.4

33.60

8.40

2.8

good

Onions

1 cup raw

64.0

30.40

7.60

2.1

good

Pineapple

1 cup

82.5

29.70

7.42

1.6

good

Raspberries

1 cup

64.0

25.83

6.46

1.8

good

Carrots

1 cup

50.0

23.18

5.79

2.1

good

Eggplant

1 cup raw

19.7

18.04

4.51

4.1

good

Kale

1 cup cooked

36.4

16.90

4.22

2.1

good

Swiss Chard

1 cup cooked

35.0

15.75

3.94

2.0

good

Mushrooms - Crimini

1 cup

19.1

12.18

3.04

2.9

good

Parsley

2 tbs

2.7

11.55

2.89

19.0

good

World's Healthiest Foods Rating

Rule

excellent

DV>=75% OR
Density>=7.6 AND DV>=10%

very good

DV>=50% OR
Density>=3.4 AND DV>=5%

good

DV>=25% OR
Density>=1.5 AND DV>=2.5%