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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%
Food suitable for VegansRaw Yellow Beans (100g)
389µg97%
Food suitable for VegansLentils (250ml)
379µg95%
Veal liver (100g)
350µg88%
Food suitable for VegansGarbanzo beans (250ml)
298µg75%
Food suitable for VegansPink Beans (250ml)
295µg74%
Food suitable for VegansAdzuki Beans (250ml)
294µg74%
Food suitable for VegansBlack Beans (250ml)
271µg68%
Beef liver (100g)
253µg63%
Food suitable for VegansSoybean Kernels (250ml)
253µg63%




Foods with the greatest value in folic acid: 11-50
foodintakes
per portion
Food suitable for VegansRed gram Pigeon Peas (250ml)
197µg49%
Conch (100g)
179µg45%
Food suitable for VegansMungo Beans (250ml)
179µg45%
Food suitable for VegansCanned Navy Beans (250ml)
172µg43%
Pork liver (100g)
163µg41%
Food suitable for VegansWhite Beans (250ml)
153µg38%
Food suitable for VegansYellow Beans (250ml)
151µg38%
Food suitable for VegansFalafel (140g)
146µg36%
Food suitable for VegansFrench Beans (250ml)
140µg35%
Food suitable for VegansKidney Beans (250ml)
138µg35%
Food suitable for VegansDried Dulse (15g)
137µg34%
Food suitable for VegansSplit Peas (250ml)
135µg34%
Food suitable for VegetariansEgg and Cheese Sandwich (140g)
134µg34%
Food suitable for VegansPasta (215g)
131µg33%
Food suitable for VegetariansPasta made with egg (215g)
129µg32%
Food suitable for VegetariansBaked Beans (250ml)
128µg32%
Food suitable for VegansAsparagus, boiled, drained (85g)
127µg32%
Food suitable for VegansRaw Spinach (65g)
126µg32%
Food suitable for VegansSpinach (85g)
124µg31%
Pepperoni Pizza (140g)
123µg31%
Food suitable for VegansKale (85g)
120µg30%
Fried Chicken fillet sandwich (140g)
115µg29%
Food suitable for VegansAvocado (140g)
113µg28%
Food suitable for VegansCollards (85g)
110µg27%
Food suitable for VegansAsparagus, canned, solids and liquid (125ml)
110µg27%
Food suitable for VegansBread Wheat Flour (30g)
104µg26%
Food suitable for VegansCake Wheat Flour (30g)
104µg26%
Food suitable for VegansLupins (250ml)
103µg26%
Food suitable for VegansFrozen Spinach (85g)
103µg26%
Food suitable for VegansArtichoke (globe, french), frozen, boiled, drained (85g)
101µg25%
Tostada with beef and cheese (140g)
101µg25%
Food suitable for VegansSoybeans (250ml)
98µg25%
Ham, egg and cheese sandwich (140g)
97µg24%
Food suitable for VegansGreen Soybeans (85g)
94µg24%
Burrito with beans, cheese and beef (140g)
94µg23%
Food suitable for VegansBeet, raw (85g)
93µg23%
Fish sandwich with tartar sauce (140g)
92µg23%
Food suitable for VegansEscarole (65g)
92µg23%
Food suitable for VegansSelf-Rising Wheat Flour (30g)
92µg23%
Hard Roe (100g)
92µg23%





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%
Vegetables, Vegetable Products137µg34%
Fast Foods134µg34%
Cereals131µg33%
Mixed Dishes123µg31%
Fruits, Fruit Juices113µg28%
Baked Products86µg21%
Breakfast Cereals68µg17%
Nuts, Seeds68µg17%
Poultry Products61µg15%
Soups, Sauces, Gravies51µg13%
Dairy, Egg Products48µg12%
Sausages, Luncheon Meats33µg8%
Beverages33µg8%
Sweets32µg8%
Snacks30µg8%
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