About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Folate. This is a research tool — nothing here constitutes medical advice.

About Folate

Micronutrient

Folate (vitamin B9) is essential for DNA synthesis, cell division, and the formation of red blood cells. It is critically important in the first weeks of pregnancy — adequate folate prevents neural tube defects such as spina bifida, which is why supplementation (400 µg/day) is recommended for anyone who may become pregnant. Leafy greens, legumes, fortified foods, and citrus are rich sources. Cooking destroys 50–90% of folate — raw and lightly cooked vegetables retain more.

⚠️ Too little

Megaloblastic anaemia (large, immature red blood cells), fatigue, and — in early pregnancy — neural tube defects in the developing fetus. Folate deficiency is the most common vitamin deficiency in the UK.

🚫 Too much

High folate intake from food is not harmful. However, high-dose folic acid supplements can mask the symptoms of vitamin B12 deficiency, allowing B12-related neurological damage to progress undetected — a particular risk on plant-based diets. The upper limit for folic acid supplements is 1,000 µg/day.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
200 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
4, µg
Yeast, dried
= 2000% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Folate

815 foods with recorded data, ranked highest first. Showing 301–400 of 815. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Semolina (Durum Wheat) 29 µg 15%
★ Orange juice, no pulp, not fortified, not from concentrate, refrigerated 29 µg 14%
★ Flour, chapati, brown 28 µg 14%
4 Couscous, plain, raw 28 µg 14%
5 Omelette, plain, homemade 28 µg 14%
6 Carrots, young, raw 28 µg 14%
7 Orange juice, freshly squeezed 28 µg 14%
8 Walnuts, kernel only, weighed with shells 28 µg 14%
9 Couscous (Dry) 28 µg 14%
10 Chilli powder 28 µg 14%
11 Flour, wheat, wholemeal 27 µg 14%
12 Wheat, bulgur, raw 27 µg 14%
13 Potato chips, crinkle cut, frozen, fried in corn oil 27 µg 14%
14 Squash, butternut, raw 27 µg 14%
15 Taro leaves, steamed 27 µg 14%
16 Peas, boiled in unsalted water 27 µg 14%
17 Tofu, soya bean, steamed, fried 27 µg 14%
18 Sultanas 27 µg 14%
19 Hazelnuts, kernel only, weighed with shells 27 µg 14%
20 Cheese, cottage 27 µg 14%
21 Bulgur Wheat 27 µg 14%
22 Lasagne, spinach, wholemeal, homemade 27 µg 14%
23 Leeks in cheese sauce, made with whole milk, homemade 27 µg 14%
24 Omelette, Spanish, homemade 26 µg 13%
25 Pepper, capsicum, red, boiled in unsalted water 26 µg 13%
26 Fennel, Florence, boiled in unsalted water 26 µg 13%
27 Pomelo, flesh only 26 µg 13%
28 Kiwifruit, green, raw 26 µg 13%
29 Coconut, flesh only, fresh 26 µg 13%
30 Nut roast, mixed nuts with egg, homemade 26 µg 13%
31 Leeks in cheese sauce, made with semi-skimmed milk, homemade 26 µg 13%
32 Leeks in cheese sauce, made with skimmed milk, homemade 26 µg 13%
33 Bread, white, sliced 25 µg 13%
34 Beans, pigeon peas, whole, dried, boiled in unsalted water 25 µg 13%
35 Beans, pigeon peas, dahl, dried, boiled in unsalted water 25 µg 13%
36 Peas, canned in water, re-heated, drained 25 µg 13%
37 Potatoes, new and salad, flesh only, raw 25 µg 13%
38 Dates, raw, flesh and skin 25 µg 13%
39 Trail mix 25 µg 13%
40 Bananas, overripe, raw 25 µg 13%
41 Potatoes, new, frozen, `roast' in corn oil 25 µg 13%
42 Tomatoes, cherry, raw 24 µg 12%
43 Sweetcorn, frozen, boiled 24 µg 12%
44 Rice, wild, boiled in unsalted water 24 µg 12%
45 Omelette, curried, homemade 24 µg 12%
46 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 24 µg 12%
47 Kiwi fruit, flesh only, raw, weighed with skin 24 µg 12%
48 Mangoes, ripe, flesh only, raw 24 µg 12%
49 Bread, white, crusty bloomer, unsliced, fresh, large 24 µg 12%
50 Nut and rice roast, mixed nuts, homemade 24 µg 12%
51 Nut and rice roast, mixed nuts with egg, homemade 24 µg 12%
52 Nut and vegetable roast, mixed nuts, homemade 24 µg 12%
53 Nut and vegetable roast, mixed nuts with egg, homemade 24 µg 12%
54 Rice, red, raw 23 µg 12%
55 Peppers, capsicum, chilli, red, raw 23 µg 12%
56 Oranges, flesh only, weighed with peel and pips 23 µg 12%
57 Grapefruit, flesh only, raw 23 µg 12%
58 Flour, wheat, all-purpose, unenriched, unbleached 23 µg 12%
59 Tomato 23 µg 12%
60 Bread, white, premium 23 µg 12%
61 Nut and seed roast, mixed nuts and sunflower seeds, homemade 23 µg 12%
62 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 23 µg 12%
63 Flan, cheese, onion and potato, wholemeal, homemade 23 µg 12%
64 Blueberries, raw 22 µg 11%
65 Rice, brown, wholegrain, raw 22 µg 11%
66 Plantain, green flesh, raw 22 µg 11%
67 Plantain, boiled in unsalted water, flesh only 22 µg 11%
68 Bread, naan, peshwari naan, takeaway and retail 22 µg 11%
69 Rice (Brown, Long Grain) 22 µg 11%
70 Rice (Brown, Short Grain) 22 µg 11%
71 Pizza, tomato, homemade 22 µg 11%
72 Avocado, Hass, flesh only, weighed with skin and stone 21.6 µg 11%
73 Artichoke, globe, boiled, weighed as served 21 µg 11%
74 Potatoes, new and salad, boiled in unsalted water, flesh and skin 21 µg 11%
75 Pepper, capsicum, yellow, boiled in unsalted water 21 µg 11%
76 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 21 µg 11%
77 Potatoes, new and salad, boiled in salted water, flesh and skin 21 µg 11%
78 Dates, raw, flesh and skin, weighed with stones 21 µg 11%
79 Brazil nuts (raw) 21 µg 11%
80 Breadsticks, plain 21 µg 11%
81 Minibreads, toasted, retail 21 µg 11%
82 Minibreads, toasted, retail 21 µg 11%
83 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 21 µg 11%
84 Garlic mushrooms, not coated, homemade 21 µg 11%
85 Flan, cheese and mushroom, wholemeal, homemade 21 µg 11%
86 Courgette, boiled in unsalted water 20.6 µg 10%
87 Barley, pearl, raw 20 µg 10%
88 Rice, white, basmati, easy cook, raw 20 µg 10%
89 Aubergine, flesh and skin, roasted in rapeseed oil 20 µg 10%
90 Eggplant, raw 20 µg 10%
91 Bread, pitta, white 20 µg 10%
92 Barley (Pearled) 20 µg 10%
93 Potatoes, duchesse 20 µg 10%
94 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 19 µg 10%
95 Squash, acorn, baked 19 µg 10%
96 Peppers, capsicum, green, boiled in unsalted water 19 µg 10%
97 Swede, flesh only, boiled in unsalted water 19 µg 10%
98 Citrus fruit, soft/easy peelers, flesh only 19 µg 10%
99 Pecan nuts, kernel only, weighed with shells 19 µg 10%
100 Chilli, bean and lentil, homemade 19 µg 10%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.