Translations:Folate/53/en

Plant sources	Amount as Folate (μg / 100 g)
Peanuts	246
Sunflower seed kernels	238
Lentils	181
Chickpeas	172
Asparagus	149
Spinach	146
Lettuce	136
Peanuts (oil-roasted)	125
Soybeans	111
Broccoli	108
Walnuts	98

Plant sources	Amount as Folate (μg / 100 g)
Peanut butter	92
Hazelnuts	88
Avocados	81
Beets	80
Kale	65
Bread (not fortified)	65
Cabbage	46
Red bell peppers	46
Cauliflower	44
Tofu	29
Potatoes	28

Animal sources	Amount as Folate (μg / 100 g)
Chicken liver	578
Calf liver	331
Cheese	20–60
Chicken eggs	44
Salmon	35
Chicken	12
Beef	12
Pork	8
Yogurt	8–11
Milk, whole	5
Butter, salted	3