Foods high in folate
This list shows the 40 foods with the highest folate content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by folate per 100 g
| # | Food | folate | % NRV | kcal |
|---|---|---|---|---|
| 1 | Lupin flour | 309 µg | 155 % | 327 |
| 2 | Pak choi raw | 241 µg | 121 % | 16 |
| 3 | Quail egg raw | 231 µg | 116 % | 135 |
| 4 | Chickpea flour | 212 µg | 106 % | 322 |
| 5 | Turnip tops/greens, raw | 194 µg | 97 % | 18 |
| 6 | Quail egg boiled | 189 µg | 95 % | 135 |
| 7 | Curly kale raw | 187 µg | 94 % | 53 |
| 8 | Soya bean immature (edamame) raw | 165 µg | 83 % | 146 |
| 9 | Savoy cabbage raw | 163 µg | 82 % | 37 |
| 10 | Chard/leaf beet, raw | 161 µg | 81 % | 17 |
| 11 | Quinoa tricolore, raw | 156 µg | 78 % | 369 |
| 12 | Artichoke | 152 µg | 76 % | 44 |
| 13 | Spinach | 152 µg | 76 % | 18 |
| 14 | Cardoon raw | 152 µg | 76 % | 19 |
| 15 | Chicken egg yolk, raw | 150 µg | 75 % | 345 |
| 16 | Rye whole grain, raw | 150 µg | 75 % | 302 |
| 17 | Rye flakes | 150 µg | 75 % | 293 |
| 18 | Parsley leaf raw | 149 µg | 74 % | 33 |
| 19 | Quinoa white, raw | 141 µg | 70 % | 361 |
| 20 | Brussels sprouts | 138 µg | 69 % | 40 |
| 21 | Broad bean immature, raw | 130 µg | 65 % | 63 |
| 22 | Rocket (arugula) | 130 µg | 65 % | 21 |
| 23 | Maize raw | 129 µg | 65 % | 336 |
| 24 | Spinach stewed | 128 µg | 64 % | 22 |
| 25 | Brussels sprouts boiled | 124 µg | 62 % | 47 |
| 26 | Sunflower seeds | 121 µg | 61 % | 564 |
| 27 | Asparagus raw | 121 µg | 61 % | 28 |
| 28 | Chard/leaf beet, stewed | 120 µg | 60 % | 18 |
| 29 | Sesame seed | 119 µg | 60 % | 565 |
| 30 | Durum wheat whole grain, raw | 113 µg | 56 % | 346 |
| 31 | Chinese white cabbage raw | 110 µg | 55 % | 18 |
| 32 | Corn salad (lamb's lettuce) | 108 µg | 54 % | 18 |
| 33 | Brussels sprouts deep-frozen | 107 µg | 54 % | 45 |
| 34 | Spinach deep-frozen | 105 µg | 53 % | 20 |
| 35 | Multigrain flakes | 100 µg | 50 % | 326 |
| 36 | Wax bean raw | 100 µg | 50 % | 27 |
| 37 | Brussels sprouts stewed | 99 µg | 50 % | 41 |
| 38 | Rose hip raw | 96 µg | 48 % | 111 |
| 39 | Chard/leaf beet, boiled | 96 µg | 48 % | 16 |
| 40 | Oat flour | 92.8 µg | 46 % | 360 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most folate?
According to the BLS 4.0, Lupin flour leads with 309 µg per 100 grams, followed by Pak choi raw (241 µg) and Quail egg raw (231 µg).
How much folate per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 200 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
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