What Nuts Contain B9 (Folate)?

December 1, 2025 •

3 min read

According to the National Institutes of Health, folate is an essential B vitamin required for red blood cell production and DNA synthesis. But many people are still left asking: what nuts contain B9? The good news is that several common nuts are excellent sources of this vital nutrient, making them a delicious and easy addition to a healthy diet.

Quick Summary

Several nuts, most notably peanuts, hazelnuts, and walnuts, are rich sources of folate (vitamin B9). This guide details the folate content in various nuts, explains the health benefits of this essential vitamin, and provides practical advice for incorporating them into your diet.

Key Points

Top Folate Source: Peanuts are exceptionally high in folate (B9), providing 240 mcg per 100g, despite being a legume.
Rich Tree Nuts: Hazelnuts and walnuts are also great sources of folate, offering 113 mcg and 98 mcg per 100g, respectively.
Important for Cell Growth: Folate is vital for producing red and white blood cells and is especially important during pregnancy.
Heart and Brain Health: The healthy fats and nutrients in nuts help lower cholesterol and improve cognitive function.
Dietary Versatility: Nuts can be easily added to your diet through snacking, salads, baking, or smoothies.
Nutrient Density: Beyond B9, nuts offer a powerhouse of nutrients, including protein, fiber, and other vitamins and minerals.

Folate: The Essential B9 Vitamin

Vitamin B9, commonly known as folate, is a water-soluble vitamin that plays a crucial role in numerous bodily functions. It is vital for producing healthy red and white blood cells, DNA and RNA synthesis, and converting carbohydrates into energy. Folate is especially important during periods of rapid cell growth, such as pregnancy and infancy. Folate deficiency can lead to anemia, fatigue, and other health issues, highlighting the importance of including folate-rich foods in your diet.

The Top Nuts for B9 Content

While many nuts and seeds contain some amount of folate, some stand out as particularly rich sources. Peanuts, though technically a legume, are nutritionally similar to tree nuts and are the most potent source of folate among commonly consumed nut-like foods. Hazelnuts and walnuts also provide significant amounts.

Peanuts: Often found in trail mixes and peanut butter, peanuts are a powerhouse of folate, offering one of the highest concentrations available in nuts.
Hazelnuts: These provide a substantial dose of folate and are also rich in vitamin E and manganese.
Walnuts: A versatile nut used in baking and salads, walnuts are a great source of folate and healthy omega-3 fatty acids.
Pistachios: These offer a moderate amount of folate alongside other vitamins and antioxidants.
Almonds: A popular snack food, almonds contain a decent amount of folate and are also packed with vitamin E and magnesium.
Brazil Nuts: While known more for their high selenium content, Brazil nuts also contribute a small amount of folate.

Comparison of Folate Content in Nuts

To help you make the best choices for your diet, here is a comparison of the folate content in 100-gram servings of various nuts.


Nut Type	Folate Content (per 100g)	Notes
Peanuts (raw)	240 mcg	Exceptionally high, often considered a legume.
Hazelnuts (raw)	113 mcg	Excellent source with a distinct flavor.
Walnuts (raw)	98 mcg	Also known for omega-3 fatty acids.
Pistachios (raw)	51 mcg	Good source, also rich in Vitamin B6.
Almonds (raw)	44 mcg	Popular and versatile snack nut.
Pine Nuts	34 mcg	Often used in pesto and other recipes.
Cashews (raw)	25 mcg	A creamy nut with a modest folate count.
Brazil Nuts	22 mcg	Contains some folate, but better known for selenium.
Macadamia Nuts	10 mcg	Lower in folate but high in healthy fats.

Health Benefits of Folate and Nuts

Beyond their specific folate content, incorporating nuts into your diet offers a host of other health benefits. The combination of healthy fats, protein, fiber, and various vitamins and minerals makes them a nutrient-dense food.

Heart Health: The unsaturated fats and antioxidants in nuts help lower bad cholesterol and improve overall cardiovascular health.
Weight Management: Despite being high in calories, the protein and fiber in nuts promote satiety, helping to reduce overeating.
Blood Sugar Control: Nuts have a low glycemic index and are rich in magnesium, which can help regulate blood sugar levels and manage type 2 diabetes.
Brain Health: Certain nuts, particularly walnuts with their omega-3 content, are linked to improved cognitive function and a lower risk of neurodegenerative diseases.
Gut Health: The fiber found in nuts acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy digestive system.

Practical Tips for Adding Nuts to Your Diet

Integrating more nuts into your daily meals is simple and can be done in many ways:

Snack on them: A small handful of peanuts or hazelnuts is a great on-the-go snack to boost your folate intake.
Add to meals: Sprinkle chopped nuts like walnuts or pistachios over salads, stir-fries, or oatmeal.
Use in recipes: Incorporate almond flour into baking or use crushed walnuts as a coating for fish or chicken.
Blend into smoothies: Add a spoonful of peanut butter or a handful of almonds to your morning smoothie for a creamy texture and extra nutrients.

Conclusion

For those wondering what nuts contain B9, the answer is that many do, with peanuts, hazelnuts, and walnuts leading the pack. Incorporating these folate-rich nuts into your daily diet is an effective and delicious way to support your overall health. By swapping out less healthy snack options for a handful of nuts, you can easily increase your intake of this crucial vitamin, along with other heart-healthy fats and essential minerals. Whether raw, roasted, or as a butter, nuts are a versatile and nutritious addition to any diet. For more detailed nutritional information on folate, you can consult reliable sources like the National Institutes of Health.

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Frequently Asked Questions

While technically a legume, peanuts offer the highest folate (B9) content among common nuts, with 240 mcg per 100g. For tree nuts, hazelnuts and walnuts are top contenders.

Yes, peanuts are an excellent source of folate. They contain significantly more B9 per 100g than other tree nuts, making them a top dietary source.

Most nuts contain some amount of folate, but the concentration varies widely. Nuts like peanuts, hazelnuts, and walnuts have much higher levels than others, such as macadamia nuts.

Yes, the folate found in nuts is the naturally occurring form of vitamin B9. This differs from folic acid, the synthetic form often added to fortified foods.

You can increase your folate intake by adding a handful of peanuts, hazelnuts, or walnuts to your daily snacks, or by sprinkling them over salads and oatmeal.

Yes, roasting can slightly reduce the amount of heat-unstable B vitamins like folate in nuts. Raw nuts typically contain higher levels of the vitamin.

Getting folate from nuts provides the added benefits of healthy fats, protein, fiber, and other minerals like magnesium and manganese, which support heart, brain, and digestive health.