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Vitamins

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
50
Foods ranked
4,031 ug
Highest per 100g

Number one

Spread, yeast, vegemite

Miscellaneous

4,031ug per 100g

50 foods ranked, values per 100g

FoodGroupug/100g
1Spread, yeast, vegemiteMiscellaneous4,031
2Spread, yeast, marmiteMiscellaneous2,605
3Yeast, dry powderMiscellaneous2,340
4Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)Cereals and cereal products1,792
5Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)Cereals and cereal products1,532
6Chicken, liver, fried, added butterMeat, poultry and game products and dishes1,464
7Chicken, liver, rawMeat, poultry and game products and dishes1,450
8Seaweed, nori, driedVegetable products and dishes1,400
9Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)Cereals and cereal products1,037
10Lamb, liver, grilled, no added fatMeat, poultry and game products and dishes680
11Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)Cereals and cereal products677
12Bean, mung, whole, dried, uncookedVegetable products and dishes625
13Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)Cereals and cereal products584
14Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)Cereals and cereal products577
15Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)Cereals and cereal products472
16Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)Cereals and cereal products467
17Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)Cereals and cereal products456
18Breadcrumbs, whiteCereals and cereal products449
19Cabbage, Chinese flowering, rawVegetable products and dishes425
20Bean, broad, driedVegetable products and dishes423
21Bean, lima, driedLegume and pulse products and dishes395
22Bean, red kidney, driedLegume and pulse products and dishes394
23Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)Cereals and cereal products379
24Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toastedCereals and cereal products378
25Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & FeCereals and cereal products378
26Bean, soya (soy), driedLegume and pulse products and dishes375
27Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)Cereals and cereal products371
28Bread roll, from white flourCereals and cereal products364
29Bean, haricot, driedLegume and pulse products and dishes364
30Bread, from white flour, added fibre, toastedCereals and cereal products358
31Bread roll, from wholemeal flourCereals and cereal products358
32Bread, from white flourCereals and cereal products357
33Bread, from white flour, added fibreCereals and cereal products354
34Lupin, dehulled, splits, uncookedLegume and pulse products and dishes350
35Lupin, dehulled, flakes, uncookedLegume and pulse products and dishes350
36Lupin, whole, uncookedLegume and pulse products and dishes350
37Crumpet, from white flour, toastedCereal based products and dishes345
38Bread, from white flour, added omega-3 polyunsaturatesCereals and cereal products342
39Bread, from white flour, added omega-3 polyunsaturates, toastedCereals and cereal products338
40Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)Cereals and cereal products337
41Bread, flat (pita or Lebanese), wholemeal, commercialCereals and cereal products331
42Bread, from white flour, toastedCereals and cereal products321
43Bread, flat (pita or Lebanese), white, commercialCereals and cereal products316
44Bread roll, mixed grainCereals and cereal products314
45Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)Cereals and cereal products314
46Bread, from wholemeal flour, toastedCereals and cereal products313
47Bread, from wholemeal flourCereals and cereal products313
48Muffin, English style, from white flourCereals and cereal products311
49Rosemary, driedMiscellaneous307
50Textured vegetable protein/soy granulesDairy & meat substitutes305
Rankings

Top Foods by Nutrient

All nutrients
Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest 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.