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Foods Highest in Folic acid

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

VitaminsUnit: ug per 100g
#Foodug/100g
1Spread, yeast, vegemite
2,354
2Spread, yeast, marmite
1,500
3Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)
1,056
4Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)
910
5Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)
592
6Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)
351
7Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)
335
8Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)
335
9Breadcrumbs, white
261
10Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)
250
11Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)
246
12Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted
220
13Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe
220
14Bread roll, from white flour
212
15Bread, from white flour
208
16Bread, from white flour, added fibre, toasted
207
17Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)
206
18Bread, from white flour, added fibre
205
19Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)
200
20Bread, from white flour, added omega-3 polyunsaturates
198
21Crumpet, from white flour, toasted
197
22Bread, from white flour, added omega-3 polyunsaturates, toasted
196
23Bread, flat (pita or Lebanese), white, commercial
184
24Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)
180
25Bread, from white flour, toasted
180
26Bread, from wholemeal flour
177
27Bread, from wholemeal flour, toasted
177
28Bread roll, from wholemeal flour
177
29Muffin, English style, from white flour
174
30Bread roll, topped with cheese
169
31Bread, from white flour, sour dough, toasted
162
32Bread, from white flour, sour dough, commercial
161
33Muffin, English style, from white flour, toasted
160
34Bread roll, mixed grain
160
35Bread, flat (pita or Lebanese), wholemeal, commercial
156
36Bread, mixed grain, toasted
155
37Bread, mixed grain
155
38Bread, wrap, white, commercial
154
39Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)
140
40Muffin, English style, from white flour, added dried fruit, toasted
138
41Bread, garlic or herb, homemade, cooked
132
42Bagel, from white flour, commercial
128
43Bread roll, topped with cheese & bacon
127
44Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)
125
45Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)
124
46Bagel, from white flour, commercial, toasted
124
47Bread, from white flour, Turkish, toasted
121
48Bread, from white flour, Turkish
120
49Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)
120
50Bread, pizza base, commercial
120

Top Foods by Nutrient

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 folic acid value is zero or not measured.