Nuts and Seeds High in Folate: Top 16 per 100 g & per Serving
Per 100 g, the nuts and seeds highest in folate are Sunflower seed butter (without salt) (237 µg, 59% DV), Sunflower seed kernels (dried) (227 µg, 57% DV) and Sesame butter (paste) (100 µg, 25% DV). Per typical serving, Sunflower seed kernels (dried) gives the most: 1 cup (46 g) has 104 µg (26% DV). 4 of the 16 nuts and seeds ranked are a good source (10% DV or more) in a typical serving; 2 reach 20% DV, the FDA bar for “high in”.
Highest in folate per 100 g
16 of 16 ranked nuts and seeds, most folate first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sunflower seed butter (without salt) | 237 µg59% DV | 1 oz28 g | 67 µg17% DV | 77 µg |
| 2 | Sunflower seed kernels (dried) | 227 µg57% DV | 1 cup46 g | 104 µg26% DV | 78 µg |
| 3 | Sesame butter (paste) | 100 µg25% DV | 1 tbsp16 g | 16 µg4% DV | 34 µg |
| 4 | Walnuts (English) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 30 µg |
| 4 | Sesame butter (tahini, from raw and stone ground kernels) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 34 µg |
| 4 | Sesame butter (tahini, type of kernels unspecified) | 98 µg25% DV | 1 tbsp15 g | 15 µg4% DV | 33 µg |
| 7 | Flaxseed | 87 µg22% DV | 1 tbsp10 g | 9 µg2% DV | 33 µg |
| 8 | Pumpkin and squash seed kernels (dried) | 58 µg14% DV | 1 oz28 g | 16 µg4% DV | 21 µg |
| 9 | Pistachio nuts (raw) | 51 µg13% DV | 1 oz28 g | 14 µg4% DV | 18 µg |
| 10 | Chia seeds (dried) | 49 µg12% DV | 1 oz28 g | 14 µg3% DV | 20 µg |
| 11 | Almonds | 44 µg11% DV | 1 oz28 g | 12 µg3% DV | 15 µg |
| 12 | Coconut meat (raw) | 26 µg7% DV | 1 medium397 g | 103 µg26% DV | 15 µg |
| 13 | Cashew nuts (raw) | 25 µg6% DV | 1 oz28 g | 7.1 µg2% DV | 9 µg |
| 14 | Coconut cream (raw) | 23 µg6% DV | 1 cup240 g | 55 µg14% DV | 14 µg |
| 15 | Pecans | 22 µg6% DV | 1 oz28 g | 6.2 µg2% DV | 6.4 µg |
| 16 | Coconut milk (raw) | 16 µg4% DV | 1 cup240 g | 38 µg10% DV | 14 µg |
Most folate per typical serving
The same nuts and seeds ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sunflower seed kernels (dried) | 227 µg57% DV | 1 cup46 g | 104 µg26% DV | 78 µg |
| 2 | Coconut meat (raw) | 26 µg7% DV | 1 medium397 g | 103 µg26% DV | 15 µg |
| 3 | Sunflower seed butter (without salt) | 237 µg59% DV | 1 oz28 g | 67 µg17% DV | 77 µg |
| 4 | Coconut cream (raw) | 23 µg6% DV | 1 cup240 g | 55 µg14% DV | 14 µg |
| 5 | Coconut milk (raw) | 16 µg4% DV | 1 cup240 g | 38 µg10% DV | 14 µg |
| 6 | Walnuts (English) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 30 µg |
| 6 | Sesame butter (tahini, from raw and stone ground kernels) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 34 µg |
| 8 | Pumpkin and squash seed kernels (dried) | 58 µg14% DV | 1 oz28 g | 16 µg4% DV | 21 µg |
| 9 | Sesame butter (paste) | 100 µg25% DV | 1 tbsp16 g | 16 µg4% DV | 34 µg |
| 10 | Sesame butter (tahini, type of kernels unspecified) | 98 µg25% DV | 1 tbsp15 g | 15 µg4% DV | 33 µg |
| 11 | Pistachio nuts (raw) | 51 µg13% DV | 1 oz28 g | 14 µg4% DV | 18 µg |
| 12 | Chia seeds (dried) | 49 µg12% DV | 1 oz28 g | 14 µg3% DV | 20 µg |
| 13 | Almonds | 44 µg11% DV | 1 oz28 g | 12 µg3% DV | 15 µg |
| 14 | Flaxseed | 87 µg22% DV | 1 tbsp10 g | 9 µg2% DV | 33 µg |
| 15 | Cashew nuts (raw) | 25 µg6% DV | 1 oz28 g | 7.1 µg2% DV | 9 µg |
Most folate per 200 kcal
Nutrient density: folate for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sunflower seed kernels (dried) | 227 µg57% DV | 1 cup46 g | 104 µg26% DV | 78 µg |
| 2 | Sunflower seed butter (without salt) | 237 µg59% DV | 1 oz28 g | 67 µg17% DV | 77 µg |
| 3 | Sesame butter (tahini, from raw and stone ground kernels) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 34 µg |
| 4 | Sesame butter (paste) | 100 µg25% DV | 1 tbsp16 g | 16 µg4% DV | 34 µg |
| 5 | Sesame butter (tahini, type of kernels unspecified) | 98 µg25% DV | 1 tbsp15 g | 15 µg4% DV | 33 µg |
| 6 | Flaxseed | 87 µg22% DV | 1 tbsp10 g | 9 µg2% DV | 33 µg |
| 7 | Walnuts (English) | 98 µg25% DV | 1 oz28 g | 28 µg7% DV | 30 µg |
| 8 | Pumpkin and squash seed kernels (dried) | 58 µg14% DV | 1 oz28 g | 16 µg4% DV | 21 µg |
| 9 | Chia seeds (dried) | 49 µg12% DV | 1 oz28 g | 14 µg3% DV | 20 µg |
| 10 | Pistachio nuts (raw) | 51 µg13% DV | 1 oz28 g | 14 µg4% DV | 18 µg |
| 11 | Almonds | 44 µg11% DV | 1 oz28 g | 12 µg3% DV | 15 µg |
| 12 | Coconut meat (raw) | 26 µg7% DV | 1 medium397 g | 103 µg26% DV | 15 µg |
| 13 | Coconut cream (raw) | 23 µg6% DV | 1 cup240 g | 55 µg14% DV | 14 µg |
| 14 | Coconut milk (raw) | 16 µg4% DV | 1 cup240 g | 38 µg10% DV | 14 µg |
| 15 | Cashew nuts (raw) | 25 µg6% DV | 1 oz28 g | 7.1 µg2% DV | 9 µg |
Which foods are ranked
- The 16 nuts and seeds on CalorieExplorer with a reported folate value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (16 nuts and seeds); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for folate, 400 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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