Foods Highest in Dietary folate equivalents

Top 50 Australian foods ranked by dietary folate equivalents content per 100g, sourced from the AFCD.

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Spread, yeast, vegemite	Miscellaneous	4,031
2	Spread, yeast, marmite	Miscellaneous	2,605
3	Yeast, dry powder	Miscellaneous	2,340
4	Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)	Cereals and cereal products	1,792
5	Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)	Cereals and cereal products	1,532
6	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	1,464
7	Chicken, liver, raw	Meat, poultry and game products and dishes	1,450
8	Seaweed, nori, dried	Vegetable products and dishes	1,400
9	Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)	Cereals and cereal products	1,037
10	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	680
11	Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)	Cereals and cereal products	677
12	Bean, mung, whole, dried, uncooked	Vegetable products and dishes	625
13	Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)	Cereals and cereal products	584
14	Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)	Cereals and cereal products	577
15	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	472
16	Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)	Cereals and cereal products	467
17	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	456
18	Breadcrumbs, white	Cereals and cereal products	449
19	Cabbage, Chinese flowering, raw	Vegetable products and dishes	425
20	Bean, broad, dried	Vegetable products and dishes	423
21	Bean, lima, dried	Legume and pulse products and dishes	395
22	Bean, red kidney, dried	Legume and pulse products and dishes	394
23	Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)	Cereals and cereal products	379
24	Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted	Cereals and cereal products	378
25	Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe	Cereals and cereal products	378
26	Bean, soya (soy), dried	Legume and pulse products and dishes	375
27	Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)	Cereals and cereal products	371
28	Bean, haricot, dried	Legume and pulse products and dishes	364
29	Bread roll, from white flour	Cereals and cereal products	364
30	Bread, from white flour, added fibre, toasted	Cereals and cereal products	358
31	Bread roll, from wholemeal flour	Cereals and cereal products	358
32	Bread, from white flour	Cereals and cereal products	357
33	Bread, from white flour, added fibre	Cereals and cereal products	354
34	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	350
35	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	350
36	Lupin, whole, uncooked	Legume and pulse products and dishes	350
37	Crumpet, from white flour, toasted	Cereal based products and dishes	345
38	Bread, from white flour, added omega-3 polyunsaturates	Cereals and cereal products	342
39	Bread, from white flour, added omega-3 polyunsaturates, toasted	Cereals and cereal products	338
40	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	337
41	Bread, flat (pita or Lebanese), wholemeal, commercial	Cereals and cereal products	331
42	Bread, from white flour, toasted	Cereals and cereal products	321
43	Bread, flat (pita or Lebanese), white, commercial	Cereals and cereal products	316
44	Bread roll, mixed grain	Cereals and cereal products	314
45	Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)	Cereals and cereal products	314
46	Bread, from wholemeal flour, toasted	Cereals and cereal products	313
47	Bread, from wholemeal flour	Cereals and cereal products	313
48	Muffin, English style, from white flour	Cereals and cereal products	311
49	Rosemary, dried	Miscellaneous	307
50	Textured vegetable protein/soy granules	Dairy & meat substitutes	305

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where dietary folate equivalents value is zero or not measured.