Folate Rich Nuts and seeds

Welcome to the list of the top 82 nuts and seeds highest in folate content. Where the amount of folate ranges from 242.00 µg to 3.00 µg per 100g. The top nuts and seed is Seeds, cottonseed meal, partially defatted (glandless) with the highest folate content, which in 100g contains 242.00 µg of folate.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, cottonseed meal, partially defatted (glandless) has a nutritional value score of 17.00 out of 100.

Other important and folate related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Seeds, cottonseed meal, partially defatted (glandless), which is the top of the nuts and seeds list for folate content in your diet, the amount of Energy is 367.00 kcal (18% RDA), the amount of Protein is 49.10 g (88% RDA), the amount of Total Fat is 4.77 g (7% RDA) and the amount of Carbohydrate is 38.43 g (30% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the folate content in Seeds, cottonseed meal, partially defatted (glandless) from the list of nuts and seeds.

Top Twenty List - Highest folate Content per 100g

Below is a basic list for folate in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, cottonseed meal, partially defatted (glandless) 242.00µg
2. Seeds, sunflower seed kernels, toasted, with salt added 238.00µg
3. Seeds, sunflower seed kernels, toasted, without salt 238.00µg
4. Seeds, sunflower seed butter, without salt 237.00µg
5. Seeds, sunflower seed butter, with salt added 237.00µg
6. Seeds, sunflower seed kernels, oil roasted, with salt added 234.00µg
7. Seeds, sunflower seed kernels, oil roasted, without salt 234.00µg
8. Seeds, cottonseed kernels, roasted (glandless) 233.00µg
9. Seeds, cottonseed flour, partially defatted (glandless) 229.00µg
10. Seeds, cottonseed flour, low fat (glandless) 228.00µg
11. Seeds, sunflower seed flour, partially defatted 222.00µg
12. Seeds, safflower seed meal, partially defatted 159.00µg
13. Nuts, formulated, wheat-based, unflavored, with salt added 142.00µg
14. Nuts, formulated, wheat-based, all flavors except macadamia, without salt 125.00µg
15. Nuts, acorn flour, full fat 114.00µg
16. Nuts, hazelnuts or filberts 113.00µg
17. Seeds, hemp seed, hulled 110.00µg
18. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 104.00µg
19. Seeds, sesame butter, paste 100.00µg
20. Seeds, sesame seeds, whole, roasted and toasted 98.00µg

Highest Amount of folate per Serving

Please remember that the above gives an accurate value in 100g for high folate foods in your diet. You should also take into account portion sizes when you are considering the folate nutritional content.

The food with the highest folate content per typical serving is Seeds, cottonseed kernels, roasted (glandless) which contains 347.17 µg in 1.000 cup (or 149.00 g). For this serving the Energy content is 753.94 kcal (38% RDA), the Protein content is 48.56 g (87% RDA), the Total Fat content is 54.07 g (83% RDA) and the Carbohydrate content is 32.63 g (25% RDA).

µg of folate in nuts and seeds (per 100g)

The list below gives the total folate content in the top 82 items from the general description 'nuts and seeds' each of which show the folate amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of folate can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of folate from the 16 raw items is in Seeds, sesame butter, tahini, from raw and stone ground kernels where the content is 98.00 µg per 100g. The number of food items described as lowfat or non-fat are 2 items.

Nutritional Information Summary