Editing Folate (section)

==Sources==
The [[United States Department of Agriculture]], [[Agricultural Research Service]] maintains a food composition database from which folate content in hundreds of foods can be searched as shown in the table.<ref name=USDA-NDL /> The Food Fortification Initiative lists all countries in the world that conduct fortification programs,<ref name=WhyFortify>{{Cite web|url=http://www.ffinetwork.org/why_fortify/index.html|publisher=Food Fortification Initiative|title=Why fortify?|date=2017|access-date=30 April 2019|archive-date=4 April 2017|archive-url=https://web.archive.org/web/20170404131451/http://www.ffinetwork.org/why_fortify/index.html}}</ref> and within each country, what nutrients are added to which foods, and whether those programs are voluntary or mandatory. In the US, mandatory fortification of enriched breads, cereals, flours, corn meal, pastas, rice, and other grain products began in January 1998. As of 2023, 140 countries require food fortification with one or more vitamins,<ref name=Map/> with folate required in 69 countries. The most commonly fortified food is wheat flour, followed by maize flour and rice. From country to country, added folic acid amounts range from 0.4 to 5.1&nbsp;mg/kg, but the great majority are in a more narrow range of 1.0 to 2.5&nbsp;mg/kg, i.e. 100–250&nbsp;μg/100g.<ref name=Map>{{cite web|url=https://fortificationdata.org/map-number-of-nutrients/|title=Map: Count of Nutrients In Fortification Standards|website=Global Fortification Data Exchange|access-date=30 April 2019|archive-date=11 April 2019|archive-url=https://web.archive.org/web/20190411123853/https://fortificationdata.org/map-number-of-nutrients/|url-status=live}}</ref> Folate naturally found in food is susceptible to destruction from high heat cooking, especially in the presence of acidic foods and sauces. It is soluble in water, and so may be lost from foods boiled in water.<ref>{{cite web|url=http://www.beyondveg.com/tu-j-l/raw-cooked/raw-cooked-2e.shtml|title=Effects of Cooking on Vitamins (Table)|publisher=Beyondveg.com|access-date=30 April 2019|url-status=live|archive-url=https://web.archive.org/web/20121016010351/http://beyondveg.com/tu-j-l/raw-cooked/raw-cooked-2e.shtml|archive-date=16 October 2012}}</ref> For foods that are normally consumed cooked, values in the table are for folate naturally occurring in cooked foods.

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{|class="wikitable"
|-
!Plant sources<ref name=USDA-NDL>{{cite web|url=https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=432&nutrient2=&subset=0&sort=c&measureby=g|title=Folate content in micrograms per 100 g, All Foods; USDA Food Composition Databases|date=7 May 2019|publisher=United States Department of Agriculture, Agricultural Research Service. Release 28|access-date=27 May 2019}}{{dead link|date=October 2022|bot=medic}}{{cbignore|bot=medic}}</ref>
!Amount as<br />Folate<br /> (μg / 100&nbsp;g)
|-
|[[Peanut]]s || 246
|-
|[[Sunflower seed|Sunflower seed kernels]] || 238
|-
|[[Lentil]]s || 181
|-
|[[Chickpea]]s || 172
|-
|[[Asparagus]] || 149
|-
|[[Spinach]] || 146
|-
|[[Lettuce]] || 136
|-
|[[Peanut]]s (oil-roasted) || 125
|-
|[[Soybean]]s || 111
|-
|[[Broccoli]] || 108
|-
|[[Walnut]]s || 98
|}
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{|class="wikitable"
|-
!Plant sources<ref name=USDA-NDL />
!Amount as<br />Folate<br /> (μg / 100&nbsp;g)
|-
|[[Peanut butter]] || 92
|-
|[[Hazelnut]]s || 88
|-
|[[Avocado]]s || 81
|-
|[[Beets]] || 80
|-
|[[Kale]] || 65
|-
|[[Bread]] (not fortified) || 65
|-
|[[Cabbage]] || 46
|-
|[[Bell pepper|Red bell peppers]] || 46
|-
|[[Cauliflower]] || 44
|-
|[[Tofu]] || 29
|-
|[[Potato]]es || 28
|}
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{|class="wikitable"
|-
!Animal sources<ref name=USDA-NDL />
!Amount as<br />Folate<br /> (μg / 100&nbsp;g)
|-
|[[Chicken]] [[liver]] || 578
|-
|[[Calf (animal)|Calf]] liver || 331
|-
|[[Cheese]] || 20–60
|-
|[[Egg as food|Chicken eggs]] || 44
|-
|[[Salmon]] || 35
|-
|[[Chicken]] || 12
|-
|[[Beef]] || 12
|-
|[[Pork]] || 8
|-
|[[Yogurt]] || 8–11
|-
|[[Milk]], whole || 5
|-
|[[Butter]], salted || 3
|}
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