Foods High in Folate in Australia
Compare dietary folate equivalents in Australian foods using practical serves as well as the standard per-100 g basis.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Top foods by a practical serve
This view asks: how much folate might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Folate | Source |
|---|---|---|---|---|
| 1 | Seaweed, nori, dried | 100 g (no typical serve recorded) | 1400 µg | FSANZ Australian Food Composition Database |
| 2 | Lamb, liver, grilled, no added fat | 100 g (a serve) | 680 µg | FSANZ Australian Food Composition Database |
| 3 | Bean, mung, whole, dried, uncooked | 150 g (a serve) | 938 µg | FSANZ Australian Food Composition Database |
| 4 | Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K) · fortified | 40 g (a bowl) | 613 µg | FSANZ Australian Food Composition Database |
| 5 | Chicken, liver, raw | 100 g (a serve) | 1450 µg | FSANZ Australian Food Composition Database |
| 6 | Breadcrumbs, white | 100 g (no typical serve recorded) | 449 µg | FSANZ Australian Food Composition Database |
| 7 | Bean, lima, dried | 150 g (a serve) | 593 µg | FSANZ Australian Food Composition Database |
| 8 | Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right) · fortified | 40 g (a bowl) | 415 µg | FSANZ Australian Food Composition Database |
| 9 | Yeast, dry powder | 20 g (made up as a drink) | 468 µg | FSANZ Australian Food Composition Database |
| 10 | Lupin, whole, uncooked | 100 g (no typical serve recorded) | 350 µg | FSANZ Australian Food Composition Database |
| 11 | Lupin, dehulled, splits, uncooked | 100 g (no typical serve recorded) | 350 µg | FSANZ Australian Food Composition Database |
| 12 | Crumpet, from white flour, toasted | 100 g (no typical serve recorded) | 345 µg | FSANZ Australian Food Composition Database |
| 13 | Cabbage, Chinese flowering, raw | 75 g (a side of greens) | 319 µg | FSANZ Australian Food Composition Database |
| 14 | Flour, soya (soy) | 100 g (no typical serve recorded) | 289 µg | FSANZ Australian Food Composition Database |
| 15 | Quandong, fruit, flesh | 150 g (one piece) | 287 µg | FSANZ Australian Food Composition Database |
| 16 | Watercress, raw | 100 g (no typical serve recorded) | 280 µg | FSANZ Australian Food Composition Database |
| 17 | Quinoa, uncooked | 150 g (a cooked serve) | 276 µg | FSANZ Australian Food Composition Database |
| 18 | Quinoa, black, uncooked | 150 g (a cooked serve) | 276 µg | FSANZ Australian Food Composition Database |
| 19 | Flour, chickpea (besan) | 150 g (a serve) | 267 µg | FSANZ Australian Food Composition Database |
| 20 | Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 70 g (two slices) | 265 µg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Folate per 100 g | Source |
|---|---|---|---|
| 1 | Spread, yeast, marmite | 2605 µg | FSANZ Australian Food Composition Database |
| 2 | Yeast, dry powder | 2340 µg | FSANZ Australian Food Composition Database |
| 3 | Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K) · fortified | 1532 µg | FSANZ Australian Food Composition Database |
| 4 | Seaweed, nori, dried | 1400 µg | FSANZ Australian Food Composition Database |
| 5 | Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right) · fortified | 1037 µg | FSANZ Australian Food Composition Database |
| 6 | Lamb, liver, grilled, no added fat | 680 µg | FSANZ Australian Food Composition Database |
| 7 | Chicken, liver, raw | 1450 µg | FSANZ Australian Food Composition Database |
| 8 | Bean, mung, whole, dried, uncooked | 625 µg | FSANZ Australian Food Composition Database |
| 9 | Breadcrumbs, white | 449 µg | FSANZ Australian Food Composition Database |
| 10 | Cabbage, Chinese flowering, raw | 425 µg | FSANZ Australian Food Composition Database |
| 11 | Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 378 µg | FSANZ Australian Food Composition Database |
| 12 | Bread roll, from white flour | 364 µg | FSANZ Australian Food Composition Database |
| 13 | Bread roll, from wholemeal flour | 358 µg | FSANZ Australian Food Composition Database |
| 14 | Lupin, whole, uncooked | 350 µg | FSANZ Australian Food Composition Database |
| 15 | Lupin, dehulled, splits, uncooked | 350 µg | FSANZ Australian Food Composition Database |
| 16 | Crumpet, from white flour, toasted | 345 µg | FSANZ Australian Food Composition Database |
| 17 | Bread, flat (pita or Lebanese), white, commercial | 316 µg | FSANZ Australian Food Composition Database |
| 18 | Muffin, English style, from white flour | 311 µg | FSANZ Australian Food Composition Database |
| 19 | Textured vegetable protein/soy granules | 305 µg | FSANZ Australian Food Composition Database |
| 20 | Bean, lima, dried | 395 µg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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