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Top 50 Foods with the greatest value in folic acid


Reminder: according to your Nutritional Profile, your recommended intakes in folic acid are 400µg.

Top 10: Foods with the greatest value in folic acid
foodintakes
per portion
Lamb liver (100g)
400µg100%
Raw Yellow Beans (100g)
389µg97%
Lentils (250ml)
379µg95%
Veal liver (100g)
350µg88%
Garbanzo beans (250ml)
298µg75%
Pink Beans (250ml)
295µg74%
Adzuki Beans (250ml)
294µg74%
Black Beans (250ml)
271µg68%
Beef liver (100g)
253µg63%
Soybean Kernels (250ml)
253µg63%




Foods with the greatest value in folic acid: 11-40
foodintakes
per portion
Red gram Pigeon Peas (250ml)
197µg49%
Conch (100g)
179µg45%
Mungo Beans (250ml)
179µg45%
Canned Navy Beans (250ml)
172µg43%
Pork liver (100g)
163µg41%
White Beans (250ml)
153µg38%
Yellow Beans (250ml)
151µg38%
Falafel (140g)
146µg36%
French Beans (250ml)
140µg35%
Kidney Beans (250ml)
138µg35%
Dried Dulse (15g)
137µg34%
Split Peas (250ml)
135µg34%
Egg and Cheese Sandwich (140g)
134µg34%
Pasta (215g)
131µg33%
Pasta made with egg (215g)
129µg32%
Baked Beans (250ml)
128µg32%
Asparagus, boiled, drained (85g)
127µg32%
Raw Spinach (65g)
126µg32%
Spinach (85g)
124µg31%
Pepperoni Pizza (140g)
123µg31%
Kale (85g)
120µg30%
Fried Chicken fillet sandwich (140g)
115µg29%
Avocado (140g)
113µg28%
Collards (85g)
110µg27%
Asparagus, canned, solids and liquid (125ml)
110µg27%
Bread Wheat Flour (30g)
104µg26%
Cake Wheat Flour (30g)
104µg26%
Lupins (250ml)
103µg26%
Frozen Spinach (85g)
103µg26%
Artichoke (globe, french), frozen, boiled, drained (85g)
101µg25%





Food group ranking ordered by value in folic acid

Food group ranking ordered by value in folic acid
Food
Group
max intakes
per portion
Lamb, Veal, Game400µg100%
Legumes389µg97%
Beef Products253µg63%
Finfish, Shellfish179µg45%
Pork Products163µg41%
Baked Products152µg38%
Vegetables, Vegetable Products141µg35%
Fast Foods135µg34%
Cereals132µg33%
Mixed Dishes123µg31%
Fruits, Fruit Juices113µg28%
Soups, Sauces, Gravies72µg18%
Nuts, Seeds71µg18%
Poultry Products61µg15%
Breakfast Cereals60µg15%
Dairy, Egg Products49µg12%
Snacks42µg10%
Sausages, Luncheon Meats33µg8%
Sweets32µg8%
Beverages21µg5%
Spices and Herbs2.9µg1%
Fats, Oils0.89µg0%
Plain WatersNR
Sparkling WatersNR





Folic acid: daily intakes recommendations

Folic acid: daily intakes recommendations
GenderAgeDaily Intakes Recommendations
Manfrom 14 years old400µg
Womanfrom 14 years old400µg
Pregnant Womanbetween 14 and 50 years old600µg
Breastfeeding Womanbetween 14 and 50 years old500µg