Foods Highest in Folate, natural

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

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Yeast, dry powder	Miscellaneous	2,340
2	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	1,464
3	Chicken, liver, raw	Meat, poultry and game products and dishes	1,450
4	Seaweed, nori, dried	Vegetable products and dishes	1,400
5	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	680
6	Bean, mung, whole, dried, uncooked	Vegetable products and dishes	625
7	Cabbage, Chinese flowering, raw	Vegetable products and dishes	425
8	Bean, broad, dried	Vegetable products and dishes	423
9	Bean, lima, dried	Legume and pulse products and dishes	395
10	Bean, red kidney, dried	Legume and pulse products and dishes	394
11	Bean, soya (soy), dried	Legume and pulse products and dishes	375
12	Bean, haricot, dried	Legume and pulse products and dishes	364
13	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	350
14	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	350
15	Lupin, whole, uncooked	Legume and pulse products and dishes	350
16	Rosemary, dried	Miscellaneous	307
17	Textured vegetable protein/soy granules	Dairy & meat substitutes	305
18	Flour, soya (soy)	Legume and pulse products and dishes	289
19	Watercress, raw	Vegetable products and dishes	280
20	Cabbage, mustard, raw	Vegetable products and dishes	278
21	Pea, yellow, whole, dried	Vegetable products and dishes	274
22	Pea, green, whole, dried	Vegetable products and dishes	274
23	Thyme, dried, ground	Miscellaneous	274
24	Sage, dried	Miscellaneous	274
25	Pea, split, dried	Legume and pulse products and dishes	274
26	Cabbage, Chinese flowering, boiled, drained	Vegetable products and dishes	266
27	Cabbage, mustard, boiled, drained	Vegetable products and dishes	246
28	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	240
29	Oregano, dried	Miscellaneous	237
30	Spinach, water, fresh, raw	Vegetable products and dishes	225
31	Avocado, shepard, raw	Vegetable products and dishes	219
32	Nut, chestnut, roasted, unsalted	Seed and nut products and dishes	193
33	Quandong, fruit, flesh	Fruit products and dishes	191
34	Protein powder, hemp seed based	Special dietary foods	190
35	Quinoa, red, uncooked	Cereals and cereal products	184
36	Quinoa, uncooked	Cereals and cereal products	184
37	Quinoa, white, uncooked	Cereals and cereal products	184
38	Quinoa, black, uncooked	Cereals and cereal products	184
39	Parsley, continental, fresh, raw	Vegetable products and dishes	180
40	Egg, chicken, yolk, hard-boiled	Egg products and dishes	180
41	Flour, chickpea (besan)	Legume and pulse products and dishes	178
42	Chickpea, dried	Legume and pulse products and dishes	178
43	Cabbage, Chinese, raw	Vegetable products and dishes	170
44	Kangaroo, tail, cooked, no added fat	Meat, poultry and game products and dishes	170
45	Wheat germ	Cereals and cereal products	166
46	Seaweed, boiled, drained	Vegetable products and dishes	164
47	Rocket, fresh, raw	Vegetable products and dishes	164
48	Mustard powder	Miscellaneous	162
49	Egg, chicken, whole, omega-3 polyunsaturate enriched, raw	Egg products and dishes	160
50	Vegetable crisps or chips, sweet potato & taro, flavoured	Snack foods	159

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 folate, natural value is zero or not measured.