Foods Highest in Total folates

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

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Spread, yeast, vegemite	Miscellaneous	2,454
2	Yeast, dry powder	Miscellaneous	2,340
3	Spread, yeast, marmite	Miscellaneous	1,600
4	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	1,464
5	Chicken, liver, raw	Meat, poultry and game products and dishes	1,450
6	Seaweed, nori, dried	Vegetable products and dishes	1,400
7	Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)	Cereals and cereal products	1,084
8	Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)	Cereals and cereal products	922
9	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	680
10	Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)	Cereals and cereal products	640
11	Bean, mung, whole, dried, uncooked	Vegetable products and dishes	625
12	Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)	Cereals and cereal products	441
13	Cabbage, Chinese flowering, raw	Vegetable products and dishes	425
14	Bean, broad, dried	Vegetable products and dishes	423
15	Bean, lima, dried	Legume and pulse products and dishes	395
16	Bean, red kidney, dried	Legume and pulse products and dishes	394
17	Bean, soya (soy), dried	Legume and pulse products and dishes	375
18	Bean, haricot, dried	Legume and pulse products and dishes	364
19	Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)	Cereals and cereal products	360
20	Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)	Cereals and cereal products	353
21	Lupin, whole, uncooked	Legume and pulse products and dishes	350
22	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	350
23	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	350
24	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	334
25	Rosemary, dried	Miscellaneous	307
26	Textured vegetable protein/soy granules	Dairy & meat substitutes	305
27	Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)	Cereals and cereal products	300
28	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	291
29	Flour, soya (soy)	Legume and pulse products and dishes	289
30	Watercress, raw	Vegetable products and dishes	280
31	Cabbage, mustard, raw	Vegetable products and dishes	278
32	Pea, green, whole, dried	Vegetable products and dishes	274
33	Sage, dried	Miscellaneous	274
34	Thyme, dried, ground	Miscellaneous	274
35	Breadcrumbs, white	Cereals and cereal products	274
36	Pea, split, dried	Legume and pulse products and dishes	274
37	Pea, yellow, whole, dried	Vegetable products and dishes	274
38	Cabbage, Chinese flowering, boiled, drained	Vegetable products and dishes	266
39	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	254
40	Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)	Cereals and cereal products	250
41	Cabbage, mustard, boiled, drained	Vegetable products and dishes	246
42	Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)	Cereals and cereal products	245
43	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	240
44	Bread roll, from wholemeal flour	Cereals and cereal products	240
45	Oregano, dried	Miscellaneous	237
46	Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe	Cereals and cereal products	230
47	Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted	Cereals and cereal products	230
48	Bread, flat (pita or Lebanese), wholemeal, commercial	Cereals and cereal products	226
49	Spinach, water, fresh, raw	Vegetable products and dishes	225
50	Bread roll, from white flour	Cereals and cereal products	223

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 Cholesterol Highest in Sugar

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