Foods high in folate

Folate is essential for cell growth and is especially important during pregnancy. The Daily Value for folate is 400 µg.

Everyday foods highest in folate

#FoodFolate / 100 g% DVCalories
1Yeast extract spread5880 µg1470%185
2Cereals ready-to-eat (quaker, cap'n crunch with crunchberries)2760 µg690%397
3Cereals ready-to-eat (quaker, cap'n crunch)2630 µg658%398
4Cereals ready-to-eat (quaker, cap'n crunch's peanut butter crunch)2630 µg658%417
5Cereals ready-to-eat (quaker, quaker crunchy bran)2630 µg658%331
6Cereals ready-to-eat (quaker, sweet crunch/quisp)2630 µg658%406
7Cereals ready-to-eat (quaker, christmas crunch)2600 µg650%397
8Leavening agents (yeast, baker's, active dry)2340 µg585%325
9Cereals ready-to-eat (quaker, king vitaman)2260 µg565%381
10Cereals ready-to-eat (quaker, quaker oat cinnamon life)2230 µg558%374
11Cereals ready-to-eat (quaker, quaker oat life, plain)2200 µg550%374
12Cereals ready-to-eat (malt-o-meal, crispy rice)2050 µg513%346
13Cereals (malt-o-meal, chocolate, dry)1920 µg480%363
14Cereals (malt-o-meal, original, plain, dry)1920 µg480%365
15Formulated bar (luna bar, nutz over chocolate)1770 µg443%403
16Formulated bar (mars snackfood us, snickers marathon double chocolate nut bar)1540 µg385%377
17Cereals (malt-o-meal, maple & brown sugar hot wheat cereal, dry)1500 µg375%368
18Formulated bar (mars snackfood us, snickers marathon honey nut oat bar)1480 µg370%381
19Formulated bar (mars snackfood us, snickers marathon energy bar, all flavors)1330 µg333%386
20Cereals ready-to-eat (malt-o-meal, golden puffs)1250 µg313%370
21Cereals ready-to-eat (quaker, toasted multigrain crisps)1240 µg310%372
22Formulated bar (mars snackfood us, snickers marathon chewy chocolate peanut bar)1240 µg310%396
23Formulated bar (mars snackfood us, snickers marathon multigrain crunch bar)1240 µg310%422
24Cereals ready-to-eat (malt-o-meal, frosted mini spooners)1220 µg305%354
25Cereals ready-to-eat (quaker, oatmeal squares, cinnamon)1220 µg305%379
26Cereals ready-to-eat (quaker, oatmeal squares)1210 µg303%379
27Cereals ready-to-eat (general mills, cheerios)1200 µg300%372
28Cereals ready-to-eat (ralston tasteeos)1200 µg300%395
29Cereals ready-to-eat (post, grape-nuts flakes)1160 µg290%376
30Cereals ready-to-eat (post, honey bunches of oats, pecan bunches)1160 µg290%399

Top food in each category

American Indian/Alaska Native FoodsTennis Bread (plain (apache))252 µg per 100 gBaby FoodsBabyfood (cereal, oatmeal, dry, gerber, single grain, fortified)401 µg per 100 gBaked ProductsLeavening agents (yeast, baker's, active dry)2340 µg per 100 gBeef ProductsBeef (variety meats and by-products, liver, raw)290 µg per 100 gBeveragesBeverages (nutritional shake mix, high protein, powder)971 µg per 100 gBreakfast CerealsCereals ready-to-eat (quaker, cap'n crunch with crunchberries)2760 µg per 100 gCereal Grains and PastaRice (white, long-grain, precooked or instant, enriched, dry)466 µg per 100 gDairy and Egg ProductsBeverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)850 µg per 100 gFast FoodsFast foods (breadstick, soft, prepared with garlic and parmesan cheese)233 µg per 100 gFats and OilsSalad dressing (blue or roquefort cheese dressing, light)28 µg per 100 gFinfish and Shellfish ProductsMollusks (conch, baked or broiled)179 µg per 100 gFruits and Fruit JuicesAvocados (raw, california)89 µg per 100 gLamb, Veal, and Game ProductsLamb (variety meats and by-products, liver, cooked, pan-fried)400 µg per 100 gLegumes and Legume ProductsYardlong beans (mature seeds, raw)658 µg per 100 gMeals, Entrees, and Side DishesRice and vermicelli mix (rice pilaf flavor, unprepared)347 µg per 100 gNut and Seed ProductsSeeds (cottonseed meal, partially defatted (glandless))242 µg per 100 gPork ProductsPork (fresh, variety meats and by-products, liver, raw)212 µg per 100 gPoultry ProductsDuck (domesticated, liver, raw)738 µg per 100 gRestaurant FoodsRestaurant (mexican, spanish rice)82 µg per 100 gSausages and Luncheon MeatsPate (chicken liver, canned)321 µg per 100 gSnacksFormulated bar (luna bar, nutz over chocolate)1770 µg per 100 gSoups, Sauces, and GraviesSoup (ramen noodle, dry, any flavor, reduced fat, reduced sodium)191 µg per 100 gSpices and HerbsSpearmint (dried)530 µg per 100 gSweetsCandies (chocolate covered, caramel with nuts)92 µg per 100 gVegetables and Vegetable ProductsYeast extract spread5880 µg per 100 g

All foods: top 50 by folate

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodFolate / 100 g% DV
1Yeast extract spread5880 µg1470%
2Cereals ready-to-eat (quaker, cap'n crunch with crunchberries)2760 µg690%
3Cereals ready-to-eat (quaker, cap'n crunch)2630 µg658%
4Cereals ready-to-eat (quaker, cap'n crunch's peanut butter crunch)2630 µg658%
5Cereals ready-to-eat (quaker, quaker crunchy bran)2630 µg658%
6Cereals ready-to-eat (quaker, sweet crunch/quisp)2630 µg658%
7Cereals ready-to-eat (quaker, christmas crunch)2600 µg650%
8Leavening agents (yeast, baker's, active dry)2340 µg585%
9Cereals ready-to-eat (quaker, king vitaman)2260 µg565%
10Cereals ready-to-eat (quaker, quaker oat cinnamon life)2230 µg558%
11Cereals ready-to-eat (quaker, quaker oat life, plain)2200 µg550%
12Cereals ready-to-eat (malt-o-meal, crispy rice)2050 µg513%
13Cereals (malt-o-meal, chocolate, dry)1920 µg480%
14Cereals (malt-o-meal, original, plain, dry)1920 µg480%
15Formulated bar (luna bar, nutz over chocolate)1770 µg443%
16Formulated bar (mars snackfood us, snickers marathon double chocolate nut bar)1540 µg385%
17Cereals (malt-o-meal, maple & brown sugar hot wheat cereal, dry)1500 µg375%
18Formulated bar (mars snackfood us, snickers marathon honey nut oat bar)1480 µg370%
19Formulated bar (mars snackfood us, snickers marathon energy bar, all flavors)1330 µg333%
20Cereals ready-to-eat (malt-o-meal, golden puffs)1250 µg313%
21Cereals ready-to-eat (quaker, toasted multigrain crisps)1240 µg310%
22Formulated bar (mars snackfood us, snickers marathon chewy chocolate peanut bar)1240 µg310%
23Formulated bar (mars snackfood us, snickers marathon multigrain crunch bar)1240 µg310%
24Cereals ready-to-eat (malt-o-meal, frosted mini spooners)1220 µg305%
25Cereals ready-to-eat (quaker, oatmeal squares, cinnamon)1220 µg305%
26Cereals ready-to-eat (quaker, oatmeal squares)1210 µg303%
27Cereals ready-to-eat (general mills, cheerios)1200 µg300%
28Cereals ready-to-eat (ralston tasteeos)1200 µg300%
29Cereals ready-to-eat (post, grape-nuts flakes)1160 µg290%
30Cereals ready-to-eat (post, honey bunches of oats, pecan bunches)1160 µg290%
31Cereals ready-to-eat (malt-o-meal, berry colossal crunch)1120 µg280%
32Cereals ready-to-eat (malt-o-meal, blueberry muffin tops cereal)1120 µg280%
33Cereals ready-to-eat (malt-o-meal, cinnamon toasters)1120 µg280%
34Cereals ready-to-eat (malt-o-meal, coco-roos)1120 µg280%
35Cereals ready-to-eat (malt-o-meal, colossal crunch)1120 µg280%
36Cereals ready-to-eat (malt-o-meal, honey graham squares)1120 µg280%
37Cereals ready-to-eat (malt-o-meal, honey nut scooters)1120 µg280%
38Cereals ready-to-eat (malt-o-meal, marshmallow mateys)1120 µg280%
39Cereals ready-to-eat (malt-o-meal, oat blenders with honey)1120 µg280%
40Cereals ready-to-eat (malt-o-meal, oat blenders with honey & almonds)1120 µg280%
41Cereals ready-to-eat (post bran flakes)1120 µg280%
42Cereals ready-to-eat (post, alpha-bits)1120 µg280%
43Cereals ready-to-eat (post, honey bunches of oats, honey roasted)1120 µg280%
44Cereals ready-to-eat (malt-o-meal, tootie fruities)1050 µg263%
45Cereals ready-to-eat (post, honey bunches of oats, with almonds)1050 µg263%
46Formulated bar (power bar, chocolate)1050 µg263%
47Cereals ready-to-eat (ralston crisp rice)1030 µg258%
48Cereals ready-to-eat (malt-o-meal, apple zings)1020 µg255%
49Beverages (nutritional shake mix, high protein, powder)971 µg243%
50Cereals ready-to-eat (quaker, honey graham oh!s)945 µg236%

Ask AI

Free, instant answers. Educational only, not medical advice.

More nutrient lists

High in proteinHigh in dietary fiberHigh in ironHigh in calciumHigh in potassiumHigh in magnesiumHigh in zincHigh in vitamin cHigh in vitamin dHigh in vitamin aHigh in vitamin kHigh in vitamin b12