Foods high in folate

Yeast extract spread tops the list with 5,881 µg per 100 g. The Daily Value for folate is 400 µg. Ranked from 27,582 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Yeast extract spreadMustard and other condiments5,881 µg1470% DV
  2. 2Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals2,757 µg689% DV
  3. 3Quaker Cap'n Crunch cerealBreakfast Cereals2,630 µg658% DV
  4. 4Quaker Sweet Crunch/Quisp cerealBreakfast Cereals2,630 µg658% DV
  5. 5Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals2,629 µg657% DV
  6. 6Quaker Crunchy Bran cerealBreakfast Cereals2,629 µg657% DV
  7. 7Quaker Christmas CrunchBreakfast Cereals2,600 µg650% DV
  8. 8Active dry baker's yeastBaked Products2,340 µg585% DV
  9. 9YeastNot included in a food category2,340 µg585% DV
  10. 10Quaker King Vitaman cerealBreakfast Cereals2,255 µg564% DV
  11. 11Quaker Oat Cinnamon Life cerealBreakfast Cereals2,227 µg557% DV
  12. 12Quaker Oat Life plain cerealBreakfast Cereals2,205 µg551% DV
  13. 13Malt-O-Meal Crispy RiceBreakfast Cereals2,054 µg514% DV
  14. 14Malt-O-Meal cereal, original, plain, dryBreakfast Cereals1,925 µg481% DV
  15. 15Malt-O-Meal chocolate cereal, dryBreakfast Cereals1,924 µg481% DV
  16. 16Luna Bar, Nutz Over ChocolateSnacks1,773 µg443% DV
  17. 17Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals1,615 µg404% DV
  18. 18Snickers Marathon Double Chocolate Nut BarSnacks1,538 µg385% DV
  19. 19Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals1,498 µg375% DV
  20. 20Snickers Marathon Honey Nut Oat BarSnacks1,480 µg370% DV
  21. 21Quaker Maple Brown Sugar Life CerealBreakfast Cereals1,436 µg359% DV
  22. 22Quaker Whole Hearts oat cerealBreakfast Cereals1,427 µg357% DV
  23. 23Ralston Enriched Wheat Bran FlakesBreakfast Cereals1,379 µg345% DV
  24. 24Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals1,353 µg338% DV
  25. 25Snickers Marathon Energy Bar, all flavorsSnacks1,334 µg334% DV
  26. 26Quaker Honey Graham Life CerealBreakfast Cereals1,311 µg328% DV
  27. 27Malt-O-Meal Golden PuffsBreakfast Cereals1,250 µg313% DV
  28. 28Quaker Toasted Multigrain CrispsBreakfast Cereals1,240 µg310% DV
  29. 29Snickers Marathon Chewy Chocolate Peanut BarSnacks1,236 µg309% DV
  30. 30Snickers Marathon Multigrain Crunch BarSnacks1,236 µg309% DV
  31. 31Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals1,221 µg305% DV
  32. 32Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals1,216 µg304% DV
  33. 33Quaker Oatmeal Squares cerealBreakfast Cereals1,214 µg304% DV
  34. 34Ralston Tasteeos cerealBreakfast Cereals1,201 µg300% DV
  35. 35Cheerios cerealBreakfast Cereals1,198 µg300% DV
  36. 36Post Grape-Nuts FlakesBreakfast Cereals1,159 µg290% DV
  37. 37Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals1,159 µg290% DV
  38. 38Malt-O-Meal Berry Colossal CrunchBreakfast Cereals1,121 µg280% DV
  39. 39Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals1,121 µg280% DV
  40. 40Malt-O-Meal Cinnamon ToastersBreakfast Cereals1,121 µg280% DV
  41. 41Malt-O-Meal Coco-Roos cerealBreakfast Cereals1,121 µg280% DV
  42. 42Malt-O-Meal Colossal Crunch cerealBreakfast Cereals1,121 µg280% DV
  43. 43Malt-O-Meal Honey Graham SquaresBreakfast Cereals1,121 µg280% DV
  44. 44Malt-O-Meal Honey Nut ScootersBreakfast Cereals1,121 µg280% DV
  45. 45Malt-O-Meal Oat Blenders with honeyBreakfast Cereals1,121 µg280% DV
  46. 46Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals1,121 µg280% DV
  47. 47Honey Bunches of Oats cerealBreakfast Cereals1,120 µg280% DV
  48. 48Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals1,120 µg280% DV
  49. 49Post Alpha-Bits cerealBreakfast Cereals1,120 µg280% DV
  50. 50Post Bran Flakes cerealBreakfast Cereals1,120 µg280% DV
  51. 51Malt-O-Meal Tootie FrootiesBreakfast Cereals1,049 µg262% DV
  52. 52Post Honey Bunches of Oats with almondsBreakfast Cereals1,049 µg262% DV
  53. 53Power Bar, chocolateSnacks1,046 µg262% DV
  54. 54PowerBarNutrition bars1,046 µg262% DV
  55. 55Plain K's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)1,034 µg259% DV
  56. 56Ralston Crisp Rice cerealBreakfast Cereals1,027 µg257% DV
  57. 57Oat bunches cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)1,020 µg255% DV
  58. 58Malt-O-Meal Apple ZingsBreakfast Cereals1,017 µg254% DV
  59. 59Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)1,009 µg252% DV
  60. 60Plain rice crispy cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)995 µg249% DV
  61. 61High protein Herbalife powderProtein and nutritional powders971 µg243% DV
  62. 62High protein nutritional powderProtein and nutritional powders971 µg243% DV
  63. 63High protein nutritional shake mix, powderBeverages971 µg243% DV
  64. 64Ralston Crispy HexagonsBreakfast Cereals966 µg242% DV
  65. 65Quaker Honey Graham Oh!s cerealBreakfast Cereals945 µg236% DV
  66. 66Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals893 µg223% DV
  67. 67Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals892 µg223% DV
  68. 68Chocolate sugar-free instant breakfast powderDairy and Egg Products850 µg213% DV
  69. 69Snickers Marathon Protein BarNutrition bars850 µg213% DV
  70. 70Snickers Marathon Protein Bar, Caramel NutSnacks850 µg213% DV
  71. 71Sugar free Carnation Instant Breakfast powderProtein and nutritional powders850 µg213% DV
  72. 72Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals848 µg212% DV
  73. 73Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals840 µg210% DV
  74. 74Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals805 µg201% DV
  75. 75Compressed baker's yeastBaked Products785 µg196% DV
  76. 76Domestic duck liver, rawPoultry Products738 µg185% DV
  77. 77Raw goose liverPoultry Products738 µg185% DV
  78. 78Slim Fast Original Meal BarNutrition bars725 µg181% DV
  79. 79Slim-Fast Optima meal bar, milk chocolate peanutSnacks725 µg181% DV
  80. 80South Beach Living Meal BarNutrition bars725 µg181% DV
  81. 81Quaker Oatmeal Squares, Golden MapleBreakfast Cereals723 µg181% DV
  82. 82Ralston Corn FlakesBreakfast Cereals714 µg179% DV
  83. 83Turkey liver, cooked, simmeredPoultry Products691 µg173% DV
  84. 84Malt-O-Meal Honey BuzzersBreakfast Cereals690 µg173% DV
  85. 85Turkey liver, rawPoultry Products677 µg169% DV
  86. 86Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals667 µg167% DV
  87. 87Ralston Corn BiscuitsBreakfast Cereals667 µg167% DV
  88. 88Yardlong beans, rawLegumes and Legume Products658 µg165% DV
  89. 89High protein Slim Fast powderProtein and nutritional powders653 µg163% DV
  90. 90Slim Fast powderProtein and nutritional powders653 µg163% DV
  91. 91SlimFast high protein whey powderBeverages653 µg163% DV
  92. 92SlimFast Shake Mix powderBeverages653 µg163% DV
  93. 93Sugar free Slim Fast powderProtein and nutritional powders653 µg163% DV
  94. 94Raw mothbeansLegumes and Legume Products649 µg162% DV
  95. 95Raw catjang cowpeasLegumes and Legume Products639 µg160% DV
  96. 96Blackeye cowpeas, rawLegumes and Legume Products633 µg158% DV
  97. 97Post Fruity Pebbles cerealBreakfast Cereals627 µg157% DV
  98. 98Mung beans, rawLegumes and Legume Products625 µg156% DV
  99. 99Adzuki beans, rawLegumes and Legume Products622 µg156% DV
  100. 100Honey other cerealReady-to-eat cereal, higher sugar (>21.2g/100g)622 µg156% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.