Nutrient table

Foods high in folate

Per usual portion, goose liver, duck liver and chicken liver supply the most folate. Among plant foods, soya bean mature and pak choi fried without fat (pan) lead. The tables rank 2,884 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 300 µg a day.

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Good to know

Folate is the natural form, folic acid the synthetic one in supplements and fortified foods; the tables show folate equivalents. Folate is sensitive to heat and light, and part of it is lost when vegetables are cooked or stored for long.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Goose liver, fried without fat (pan)Variety meats/giblets 140 g 1,372 457% 980
2 Duck liver, fried without fat (pan)Variety meats/giblets 130 g 1,199 400% 922
3 Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 812 271% 677
4 Veal liver, fried without fat (pan)Variety meats/giblets 120 g 716 239% 597
5 Turkey giblets, fried without fat (pan)Poultry 150 g 698 233% 465
6 Soya bean matureVegetables 180 g 556 185% 309
7 Pak choi fried without fat (pan)Vegetables 150 g 477 159% 318
8 Savoy cabbage braised without fatVegetables 180 g 387 129% 215
9 Boiling fowl giblets, fried without fat (pan)Poultry 80 g 378 126% 472
10 Mutton liver, rawVariety meats/giblets 120 g 336 112% 280
11 Chard/leaf beet, braised without fatVegetables 150 g 320 106% 213
12 Beef liver, fried without fat (pan)Variety meats/giblets 150 g 315 105% 210
13 Lamb liver, rawVariety meats/giblets 120 g 292 97.0% 243
14 Turnip tops/greens, rawVegetables 150 g 291 97.0% 194
15 Sheep liver, rawVariety meats/giblets 120 g 276 92.0% 230
16 Musk melon/cantaloup, rawFruit 200 g 264 88.0% 132
17 Artichokes rawVegetables 160 g 243 81.0% 152
18 Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 240 80.0% 160
19 Spinach fried without fat (pan)Vegetables 150 g 238 80.0% 159
20 Pork liver, rawVariety meats/giblets 120 g 236 79.0% 197

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Goose liver, fried without fat (pan)Variety meats/giblets 980 140 g 1,372
2 Duck liver, fried without fat (pan)Variety meats/giblets 922 130 g 1,199
3 Chicken liver, fried without fat (pan)Variety meats/giblets 677 120 g 812
4 Veal liver, fried without fat (pan)Variety meats/giblets 597 120 g 716
5 Boiling fowl giblets, fried without fat (pan)Poultry 472 80 g 378
6 Turkey giblets, fried without fat (pan)Poultry 465 150 g 698
7 Lima bean/butter bean, matureVegetables 360 50 g 180
8 Pak choi fried without fat (pan)Vegetables 318 150 g 477
9 Soya bean matureVegetables 309 180 g 556
10 Lupin flourLegumes (mature) 309 30 g 92.7
11 Cod liver rawAnimal oils 300 50 g 150
12 Strawberry driedFruit 293 35 g 103
13 Baker's yeast fresh, pressedFood additives 293 42 g 123
14 Mutton liver, rawVariety meats/giblets 280 120 g 336
15 Oyster mushroom driedMushrooms 245 15 g 36.8
16 Lamb liver, rawVariety meats/giblets 243 120 g 292
17 Quail egg rawEggs 231 12 g 27.7
18 Sheep liver, rawVariety meats/giblets 230 120 g 276
19 Savoy cabbage braised without fatVegetables 215 180 g 387
20 Chard/leaf beet, braised without fatVegetables 213 150 g 320

Plant foods high in folate

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Soya bean matureVegetables 180 g 556 185% 309
2 Pak choi fried without fat (pan)Vegetables 150 g 477 159% 318
3 Savoy cabbage braised without fatVegetables 180 g 387 129% 215
4 Chard/leaf beet, braised without fatVegetables 150 g 320 106% 213
5 Turnip tops/greens, rawVegetables 150 g 291 97.0% 194
6 Musk melon/cantaloup, rawFruit 200 g 264 88.0% 132
7 Artichokes rawVegetables 160 g 243 81.0% 152
8 Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 240 80.0% 160
9 Spinach fried without fat (pan)Vegetables 150 g 238 80.0% 159
10 Curly kale fried without fat (pan)Vegetables 120 g 235 78.0% 196
11 Maize rawCereals and grain (excluding rice) 180 g 232 77.0% 129
12 Brussels sprouts fried without fat (pan)Vegetables 120 g 232 77.0% 193

Highest nutrient density

Folate per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Pak choi fried without fat (pan)Vegetables 1,027 318
2 Turnip tops/greens, fried without fat (pan)Vegetables 752 203
3 Chard/leaf beet, braised without fatVegetables 710 213
4 Goose liver, rawVariety meats/giblets 677 738
5 Veal liver, rawVariety meats/giblets 621 534
6 Rocket rawVegetables 619 130
7 Duck liver, rawVariety meats/giblets 610 738
8 Spinach bakedVegetables 586 129
9 Musk melon/cantaloup, rawFruit 528 132
10 Chicken liver, rawVariety meats/giblets 483 541
11 Cardoon boiledVegetables 468 103
12 Parsley leaf rawVegetables 450 148

By food group

Vegetables and potatoes high in folate

Food Portion per portion (µg) % reference
Soya bean matureVegetables 180 g 556 185%
Pak choi fried without fat (pan)Vegetables 150 g 477 159%
Savoy cabbage braised without fatVegetables 180 g 387 129%
Chard/leaf beet, braised without fatVegetables 150 g 320 106%
Turnip tops/greens, rawVegetables 150 g 291 97.0%
Artichokes rawVegetables 160 g 243 81.0%
Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 240 80.0%
Spinach fried without fat (pan)Vegetables 150 g 238 80.0%

Mushrooms high in folate

Food Portion per portion (µg) % reference
Oyster mushroom dried, boiledMushrooms 100 g 77.0 26.0%
Mixed mushrooms dried, boiledMushrooms 120 g 49.2 16.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 40.8 14.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 37.2 12.0%
Saffron milk cap (red pine mushroom) stewedMushrooms 120 g 32.4 11.0%
Buttom mushroom dried, boiledMushrooms 80 g 31.2 10.0%
Orange birch bolete fried without fat (pan)Mushrooms 100 g 31.0 10.0%
Porcini mushroom rawMushrooms 100 g 27.0 9.0%

Fruit high in folate

Food Portion per portion (µg) % reference
Musk melon/cantaloup, rawFruit 200 g 264 88.0%
Strawberry driedFruit 35 g 103 34.0%
Pomelo rawFruit 300 g 99.0 33.0%
Sour cherry rawFruit 120 g 89.6 30.0%
Sour cherry juiceFruit 200 g 89.6 30.0%
Strawberry juiceFruit 200 g 82.0 27.0%
Wild strawberry rawFruit 100 g 68.0 23.0%
Orange rawFruit 180 g 61.2 20.0%

Pulses high in folate

Food Portion per portion (µg) % reference
Broad bean mature, boiledLegumes (mature) 180 g 119 40.0%
Mung bean matureLegumes (mature) 60 g 108 36.0%
Lentil red matureLegumes (mature) 60 g 107 36.0%
Kidney bean matureLegumes (mature) 60 g 103 34.0%
Cowpea/black-eyed pea, mature, canned, drainedLegumes (mature) 170 g 100 33.0%
Lupin flourLegumes (mature) 30 g 92.7 31.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 88.4 29.0%
Chickpea mature, canned, drainedLegumes (mature) 150 g 78.0 26.0%

Nuts and seeds high in folate

Food Portion per portion (µg) % reference
Sunflower seedOil seeds 30 g 36.3 12.0%
HazelnutNuts 30 g 26.9 9.0%
Peanut roastedNuts 30 g 23.2 8.0%
WalnutNuts 30 g 21.8 7.0%
PecanNuts 25 g 18.2 6.0%
Sesame seedOil seeds 15 g 17.9 6.0%
Pistachio nutNuts 30 g 17.4 6.0%
Cashew nutNuts 25 g 16.9 6.0%

Oils and fats high in folate

Food Portion per portion (µg) % reference
Cod liver fried without fat (pan)Animal oils 75 g 225 75.0%

Grains, bread and pasta high in folate

Food Portion per portion (µg) % reference
Maize rawCereals and grain (excluding rice) 180 g 232 77.0%
Rye whole grain, boiledCereals and grain (excluding rice) 170 g 100 33.0%
Durum wheat whole grain, boiledCereals and grain (excluding rice) 180 g 79.9 27.0%
Quinoa tricolore, rawCereals and grain (excluding rice) 50 g 78.0 26.0%
White bread dumplings rawPasta 200 g 72.0 24.0%
Wheat whole grain, boiledCereals and grain (excluding rice) 180 g 64.6 22.0%
Oat groatsCereals and grain (excluding rice) 60 g 55.7 19.0%
Amaranth rawCereals and grain (excluding rice) 60 g 54.4 18.0%

Dairy, cheese and eggs high in folate

Food Portion per portion (µg) % reference
Goose egg rawEggs 160 g 122 41.0%
Chicken egg fried without fat (pan)Eggs 55 g 74.2 25.0%
Duck egg rawEggs 80 g 60.8 20.0%
Quark 10 % fat in dry matterCheese 200 g 60.0 20.0%
Turkey egg rawEggs 80 g 56.8 19.0%
Layered cheese min. 10 % fat in dry matterCheese 150 g 45.0 15.0%
Cottage cheese < 10 % fat in dry matterCheese 150 g 39.0 13.0%
Quail egg rawEggs 12 g 27.7 9.0%

Fish and seafood high in folate

Food Portion per portion (µg) % reference
Salmon grilledFresh-water fish 170 g 107 36.0%
Common mussel rawMollusks 300 g 99.0 33.0%
Piked dogfish rawDeep-sea fish 150 g 80.4 27.0%
Striped catfish rawFresh-water fish 130 g 79.2 26.0%
European smelt rawFresh-water fish 120 g 44.4 15.0%
Pacific salmon saltedFresh-water fish 150 g 40.5 14.0%
Mackerel grilledDeep-sea fish 120 g 37.2 12.0%
Graved salmon (salt-sugar-cured)Fresh-water fish 70 g 35.8 12.0%

Meat and sausages high in folate

Food Portion per portion (µg) % reference
Turkey giblets, fried without fat (pan)Poultry 150 g 698 233%
Goose giblets, fried without fat (pan)Poultry 100 g 465 155%
Boiling fowl giblets, fried without fat (pan)Poultry 80 g 378 126%
Duck giblets, braised without fatPoultry 80 g 284 95.0%
Beef liver mince, fried without fat (pan)Red meat (excluding variety meats) 120 g 252 84.0%
Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 91.0 30.0%
Wild duck leg, with skin, rawGame birds 180 g 37.8 13.0%
Turkey breast cold cuts, cooked cured, smokedOther meat products 100 g 35.9 12.0%

Offal high in folate

Food Portion per portion (µg) % reference
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 1,372 457%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 1,199 400%
Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 812 271%
Veal liver, fried without fat (pan)Variety meats/giblets 120 g 716 239%
Mutton liver, rawVariety meats/giblets 120 g 336 112%
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 315 105%
Lamb liver, rawVariety meats/giblets 120 g 292 97.0%
Sheep liver, rawVariety meats/giblets 120 g 276 92.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy