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Folic Acid: Richest Foods (per portion)


Folic Acid plays a major part in protein synthesis.
Riboflavin enhances Folic Acid use.
Folic acid is also known as Vitamin B9, Vitamin Bc or Folacin.

Abstract (Foods quantities are per portion)
Top Folic acid Rich Foods
100%400µglamb liver (100g)
95%379µglentils (250ml)
88%350µgveal liver (100g)
63%253µgsoybean kernels (250ml)
49%197µgred gram pigeon peas (250ml)
45%179µgconch (100g)
41%163µgpork liver (100g)
38%152µgitalian bread (50g)
36%145µgfalafel (140g)
35%141µgcollards (85g)
     
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Detailed list (Foods quantities are per portion)
Top Folic acid Rich Foods
100%400µglamb liver (100g)
97%389µgraw yellow beans (100g)
95%379µglentils (250ml)
88%350µgveal liver (100g)
75%298µggarbanzo beans (250ml)
74%295µgpink beans (250ml)
74%294µgadzuki beans (250ml)
68%271µgblack beans (250ml)
63%253µgbeef liver (100g)
63%253µgsoybean kernels (250ml)
49%197µgred gram pigeon peas (250ml)
45%179µgconch (100g)
45%179µgmungo beans (250ml)
43%172µgcanned navy beans (250ml)
41%163µgpork liver (100g)
38%153µgwhite beans (250ml)
38%152µgpinto beans (250ml)
38%152µgitalian bread (50g)
38%151µgyellow beans (250ml)
36%145µgfalafel (140g)
35%141µgcollards (85g)
35%140µgfrench beans (250ml)
35%138µgkidney beans (250ml)
34%137µgdried dulse (15g)
34%135µgegg and cheese sandwich (140g)
34%135µgsplit peas (250ml)
33%132µgpasta (215g)
32%129µgpasta made with egg (215g)
32%128µgbaked beans (250ml)
32%127µgasparagus, boiled, drained (85g)
32%126µgraw spinach (65g)
31%124µgspinach (85g)
31%123µgpepperoni pizza (140g)
29%115µgfried chicken fillet sandwich (140g)
29%115µgbread, french or vienna (also sourdough) (50g)
28%113µgavocado (140g)
27%110µgasparagus, canned, solids and liquid (125ml)
26%104µgbread wheat flour (30g)
26%103µglupins (250ml)
26%103µgcake wheat flour (30g)
26%103µgfrozen spinach (85g)
26%102µgfish sandwich with tartar sauce and cheese (140g)
25%101µgartichoke (globe, french), frozen, boiled, drained (85g)
25%101µgfish sandwich with tartar sauce (140g)
25%101µgtostada with beef and cheese (140g)
25%98µgsoybeans (250ml)
24%97µgham, egg and cheese sandwich (140g)
24%95µgchicken fillet sandwich with cheese (140g)
24%94µggreen soybeans (85g)
23%93µgbeet, raw (85g)