Vitamin B9 (folate)
For vitamin B9 we use 330 µg DFE per day, and that value comes not from the label but from the EFSA PRI. In our database liver leads at 290 µg DFE per 100 grams, and then peanuts at 240 µg, sunflower seeds at 227 µg and spinach at 194 µg.
Why this page shows EFSA PRI and not EU NRV
For nearly every vitamin on this site we show the EU NRV, the value labels use. For folate our source carries a different reference: the EFSA PRI, the population reference intake set by the European food safety authority. We show what the source data holds and do not invent a second figure beside it. The unit is DFE, dietary folate equivalents, because synthetic folic acid from fortified products is absorbed differently from folate in vegetables.
What the richest sources deliver
Per 100 grams: liver 290 µg DFE, peanuts 240 µg DFE, sunflower seeds 227 µg DFE, spinach 194 µg DFE and quinoa 184 µg DFE. Lentils follow at 181 µg DFE. This is one of the few lists where pulses, leafy greens and seeds stand shoulder to shoulder with organ meat. For anyone eating plant-based that is good news: coverage here is not tied to animal products.
What may be said about folate
From Regulation (EU) No 432/2012 we may quote, among others: "folate contributes to normal blood formation", "folate has a role in the process of cell division" and "folate contributes to the reduction of tiredness and fatigue". Around pregnancy there is separate, strictly regulated communication. That is a medical subject rather than a coaching subject, so we consistently refer it to a GP or midwife and write nothing about it ourselves.
Where intake runs low
Folate is sensitive to long cooking and to being held warm; leafy greens simmering for an hour retain considerably less than the same greens blanched briefly. In practice we therefore see it get tight not only with too few vegetables, but with plenty of vegetables handled badly. We draw no conclusions from that about your situation. For certainty about your own values, a blood test through your GP is the route.
Supplementing: why we do not decide it for you
We sell nothing and hold no commercial interest in any product. Around folic acid there is an added reason for restraint: a high intake of the synthetic form can obscure the recognition of a vitamin B12 problem. That is exactly a situation where you want a doctor, not a table. Our contribution sits on the other side: a daily serving of leafy greens and pulses built into the weekly menu, so it survives a busy working week.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most folate?
Liver leads at 290 µg DFE per 100 grams, trailed by peanuts at 240 µg DFE and sunflower seeds at 227 µg DFE.
How much vitamin B9 per day?
We show 330 µg DFE per day. That value comes from the EFSA PRI, not from the label value we use for most other vitamins.
What is the difference between folate and folic acid?
Folate is the form occurring naturally in food; folic acid is the synthetic form in fortified products and supplements. The DFE unit puts both on one scale.
Is folate lost in cooking?
Folate is sensitive to prolonged heat and to being held warm. Brief blanching or steaming retains considerably more than long boiling or reheating.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- EFSA PRI (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.