and rice. from country to country, added folic acid amounts range from 0.4 to 5.1 μg/100 g, but the great majority are in a more narrow range of 1.5 to 2.5 μg/100 g. 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. for foods that are normally consumed cooked, values in the table are for folate naturally occurring in cooked foods. plant sources amount asfolate (μg / 100 g) peanuts246 sunflower seed kernels238 lentils181 chickpeas172 asparagus149 spinach146 lettuce136 peanuts (oil-roasted)125 soybeans111 broccoli108 walnuts98 plant sources amount asfolate (μg / 100 g) peanut butter92 hazelnuts88 avocados81 beets80 kale65 bread (not fortified)65 cabbage46 red bell peppers46 cauliflower44 tofu29 potatoes28 animal sources amount asfolate (μg / 100 g) chicken liver578 calf liver331 cheese20–60 chicken eggs44 salmon35 chicken12 beef12 pork8 yogurt8–11 milk, whole5 butter, salted3 food fortification