Vitamins

Foods Highest in Folate, natural

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

VitaminsUnit: ug per 100g

50
Foods ranked: 2,340 ug
Highest per 100g

Number one

Yeast, dry powder

Miscellaneous

2,340ug per 100g

50 foods ranked, values per 100g

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

Rankings

Top Foods by Nutrient

All nutrients

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.