Which nuts are high in vitamin B9?

November 17, 2025 •

3 min read

According to nutritional data, peanuts are an exceptional source of folate, with raw varieties containing as much as 240 mcg per 100 grams, making them a powerhouse when determining which nuts are high in vitamin B9. Incorporating these and other folate-rich nuts into your daily meals and snacks is a simple and delicious strategy for meeting your body's needs for this essential nutrient.

Quick Summary

Several nuts are excellent sources of vitamin B9 (folate), which is crucial for healthy red blood cell production, DNA synthesis, and cell growth. The highest concentrations are found in peanuts, hazelnuts, and walnuts, though content varies by type and preparation.

Key Points

Peanuts Are King: Peanuts, though a legume, are nutritionally considered a nut and contain the highest amount of vitamin B9 among common varieties, with up to 240 mcg per 100 grams.
Hazelnuts and Walnuts Rank High: After peanuts, hazelnuts and walnuts are the next best nut sources for folate, providing over 100 mcg and nearly 100 mcg per 100g, respectively.
Vitamin B9 is Essential: This nutrient is crucial for DNA synthesis, cell growth, and the production of red blood cells, making it particularly important during pregnancy.
Variety is Key: While some nuts are higher in folate, consuming a mix of different nuts like pistachios and almonds can provide a wider array of vitamins and minerals.
Easy to Incorporate: Adding high-folate nuts to your diet can be as simple as sprinkling them on salads, mixing them into oatmeal, or enjoying a handful as a snack.

The Importance of Vitamin B9 (Folate)

Vitamin B9, also known as folate in its natural form and folic acid in its synthetic form, is a water-soluble vitamin vital for numerous bodily functions. It plays a critical role in producing red and white blood cells in the bone marrow, converting carbohydrates into energy, and synthesizing DNA and RNA. Folate is especially crucial during periods of rapid cell division and growth, such as during pregnancy and infancy, to prevent neural tube defects in the developing fetus. Symptoms of folate deficiency can include fatigue, irritability, a sore tongue, and mouth ulcers. While many foods contain folate, some nuts stand out for their particularly high concentration of this valuable nutrient.

The Top Contenders: Nuts High in Vitamin B9

While a variety of nuts contain folate, some offer significantly higher amounts than others. Here is a breakdown of the leading nut sources for vitamin B9.

Peanuts

Technically a legume, peanuts are nutritionally classified alongside tree nuts and are the most potent source of folate among common nut varieties. A 100-gram serving of raw peanuts can provide a substantial portion of the recommended daily intake for adults. Peanuts are also rich in protein, healthy fats, and other minerals, making them a highly nutritious and widely available snack. They can be enjoyed roasted, boiled, or as a butter, providing a versatile way to boost folate intake.

Hazelnuts

Hazelnuts are another excellent source of vitamin B9, offering over 100 mcg per 100 grams. These buttery, sweet nuts are also known for their high antioxidant content and healthy fats. Hazelnuts can be added to breakfast cereals, salads, or baked goods for a boost of both flavor and nutrients.

Walnuts

Walnuts are renowned for their omega-3 fatty acid content, but they are also a solid source of folate. With nearly 100 mcg of folate per 100-gram serving, walnuts are a nutritious addition to any diet. Their earthy flavor works well in both sweet and savory dishes, from oatmeal to salads and pesto.

Other Notable Nuts

While peanuts, hazelnuts, and walnuts lead the pack, other nuts also contribute to your daily folate goals. Pistachios, for instance, offer a decent amount of folate and are loaded with other vitamins and minerals. Almonds are a good source of folate and are also rich in vitamin E and magnesium. Cashews contain a moderate amount of folate and are high in protein and copper. A balanced mix of different nuts ensures a broader spectrum of nutrients.

Comparison of Folate Content in Common Nuts

To help you compare the folate content of different nuts, here is a table based on nutritional data (values can vary slightly depending on preparation).


Nut	Folate Content (per 100g)	% Daily Value (DV)
Peanuts (raw)	240 mcg	60%
Hazelnuts	113 mcg	28.3%
Walnuts	98 mcg	24.5%
Pistachios	51 mcg	12.8%
Almonds	44 mcg	11%
Cashews	25 mcg	6.3%

How to Incorporate High-Folate Nuts into Your Diet

Adding these healthy nuts to your diet is simple and can be done in numerous ways. Here are some ideas:

Morning Boost: Sprinkle chopped walnuts, hazelnuts, or peanuts over your breakfast cereal, yogurt, or oatmeal.
Smoothie Power: Blend a tablespoon of peanut butter or a handful of raw nuts into your morning smoothie for a creamy texture and nutrient kick.
Salad Topper: Add a crunch to your salads with roasted and unsalted peanuts or walnuts.
Homemade Trail Mix: Create your own trail mix with a combination of high-folate nuts, seeds, and dried fruit for a healthy on-the-go snack.
Nut Butters: Substitute regular butter with a natural peanut or hazelnut butter on toast or in recipes.
Baking: Use ground hazelnuts or almonds in your baking recipes for added moisture and nutritional value.

Conclusion

For those looking to increase their dietary intake of vitamin B9, certain nuts offer a fantastic, convenient, and delicious solution. Peanuts lead the list with their remarkably high folate content, followed by hazelnuts and walnuts. While nuts are calorically dense, a small, mindful portion can make a significant contribution to your daily nutritional needs. By incorporating a variety of these folate-rich nuts into your diet, you can enjoy a tasty snack while supporting vital functions such as cell growth and DNA synthesis. Remember to choose unsalted and raw varieties whenever possible to maximize health benefits. For more information on the benefits of folate, consult health resources like the National Institutes of Health. Read more here.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic, man-made form found in fortified foods and supplements.

While nuts are a great source, it is best to consume a varied diet that includes other folate-rich foods like leafy greens, beans, and fortified grains to meet your daily requirements.

The recommended dietary allowance for most adults is 400 micrograms (mcg) of folate per day, though this increases for pregnant or breastfeeding women.

Yes, high heat can reduce the vitamin content in some nuts. It is best to choose raw or lightly roasted nuts to maximize nutrient retention.

Symptoms can include fatigue, weakness, a sore and red tongue, mouth sores, irritability, and in severe cases, megaloblastic anemia.

Peanuts are a common allergen. Individuals with peanut allergies should avoid them and seek alternative folate sources from other nuts or foods.

Excellent non-nut sources of folate include dark leafy greens like spinach, asparagus, Brussels sprouts, beans, peas, and fruits like oranges and papaya.