Foods high in folate

Folate is a B vitamin needed for normal cell division and the formation of red blood cells. Chicken liver, dried blackeye beans and chicken giblets are among the foods leading this list. Other foods listed include dried pinto beans, fortified breakfast cereals, soya beans and raw drumstick leaves.

The list ranks foods by their folate content per 100g, rather than by the amount usually eaten, so typical portion sizes matter when comparing foods. The form of each food also matters: dried raw beans are not directly comparable with cooked beans, which contain more water. Check whether entries describe raw, cooked or fortified foods. Full nutrient figures are provided in the tables below.