Vitamins

Foods Highest in Total folates

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

VitaminsUnit: ug per 100g

50
Foods ranked: 2,454 ug
Highest per 100g

Number one

Spread, yeast, vegemite

Miscellaneous

2,454ug per 100g

50 foods ranked, values per 100g

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

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 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.