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Ranking

Foods highest in folate

Folate (vitamin B9) is a water-soluble vitamin. The nutrient reference value is 200 µg per day. The highest contents are found in liver, pulses, leafy vegetables and seeds. Top 30 contents per 100 g, out of 1,118 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various By family: Alcoholic beverages By family: Nuts, seeds and oleaginous fruit By family: Non-alcoholic beverages By family: Savoury snacks

Top 30 · folate content per 100 g

Yeast, driedSupplements · Special foods 3,200 µg1,600 % NRV 2

Yeast (baking), pressedYeast · Various 642 µg321 % NRV 3

Common bean (all types), mature seed, driedPulses · Cereal products, pulses and potatoes 410 µg205 % NRV 4

Chickpea, driedPulses · Cereal products, pulses and potatoes 340 µg170 % NRV 5

Rosemary, driedHerbs · Vegetables 307 µg154 % NRV 6

Muesli mix, crunchy, fortified with vitamin and mineralMuesli mixes and breakfast cereals · Bread, flakes and breakfast cereals 306 µg153 % NRV 7

Soya flour, defattedFlour and starch · Cereal products, pulses and potatoes 303 µg152 % NRV 8

Soybean, driedPulses · Cereal products, pulses and potatoes 250 µg125 % NRV 9

Soya flour, full fatFlour and starch · Cereal products, pulses and potatoes 245 µg123 % NRV 10

Veal, liver, rawVeal · Meat and offal 240 µg120 % NRV 11

Legumes/Pulses, (average) driedPulses · Cereal products, pulses and potatoes 240 µg120 % NRV 12

Sunflower seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 227 µg114 % NRV 13

Beef, liver, rawBeef · Meat and offal 220 µg110 % NRV 14

Liver (average of beef, veal, pork), pan fried (without addition of fat and salt)Meat and offal · Meat and offal 206 µg103 % NRV 15

Malt drink with cocoa, with vitamin and mineral fortified, powderChocolate and cocoa products · Sweets 200 µg100 % NRV 16

Pea, mature seed, split, driedPulses · Cereal products, pulses and potatoes 200 µg100 % NRV 17

Liver (average of beef, veal, pork), rawMeat and offal · Meat and offal 199 µg99 % NRV 18

Wheat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 195 µg98 % NRV 19

Bean, green, driedDried vegetables · Vegetables 186 µg93 % NRV 20

Sesame seeds wholeNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 171 µg86 % NRV 21

Soybean sproutsSprouts and shoots · Vegetables 160 µg80 % NRV 22

Lentil, whole, driedPulses · Cereal products, pulses and potatoes 150 µg75 % NRV 23

Wheat germFlakes, bran and germs · Bread, flakes and breakfast cereals 143 µg72 % NRV 24

Mango, driedDried fruit · Fruit 142 µg71 % NRV 25

Chestnut, roastedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 139 µg70 % NRV 26

Pork, liver, rawPork · Meat and offal 136 µg68 % NRV 27

Quinoa, rawOther cereal products · Cereal products, pulses and potatoes 135 µg68 % NRV 28

Parsley, freshHerbs · Vegetables 132 µg66 % NRV 29

Chives, freshHerbs · Vegetables 130 µg65 % NRV 30

Pumpkin seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 129 µg65 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (200 µg):

Food	/100 g	Amount
Yeast, dried	3,200 µg	6 g
Yeast (baking), pressed	642 µg	31 g
Common bean (all types), mature seed, dried	410 µg	49 g

Theoretical benchmark: real diets combine several sources across the day.

See also