Folate in lentils

Lentils has 358 µg of folate per 1 cup (198 g), which is 90% of the Daily Value. Per 100 g it contains 181 µg. Among legumes it ranks #2 of 37 for folate per serving, and #4 of 100 across all whole foods.

Folate by portion size

Portion	Weight	Folate (µg)	% Daily Value
1 cup	198 g	358	90%
1 tbsp	12 g	22	5.6%
100 g	100 g	181	45%

About folate

Folate (vitamin B9) is needed for DNA synthesis and cell division, and is especially important before and during pregnancy. The Daily Value is 400 µg DFE. Legumes, leafy greens, asparagus, liver and fortified grains are the richest sources.

Foods with more folate than lentils

Turkey, all classes (liver, cooked, simmered): 587 µg per 3 oz (147% DV)
Arrowroot, raw: 406 µg per 1 cup, sliced (101% DV)
Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt): 366 µg per 1 cup (92% DV)
Lentils, mature seeds (cooked, boiled, without salt): 358 µg per 1 cup (90% DV)
Edamame, frozen (unprepared): 358 µg per 1 cup (89% DV)

All foods high in folate · Full lentils nutrition facts

Frequently asked questions

How much folate is in lentils?

Lentils has 358 µg of folate per 1 cup (198 g), which is 90% of the Daily Value. Per 100 g it contains 181 µg.

Is lentils high in folate?

Yes. At 90% of the Daily Value per serving, lentils counts as an excellent source under FDA labeling rules (10% is 'good', 20% is 'high'). Among legumes it ranks #2 of 37 for folate per serving, and #4 of 100 across all whole foods.

How much folate do I need a day?

The FDA Daily Value is 400 µg. One 1 cup of lentils covers 90% of it.

Source: USDA FoodData Central #172421.

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.