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 11,672 everyday foods (not packaged products); dried spices, protein powders 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. 47Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals1,120 µg280% DV
  48. 48Post Bran Flakes cerealBreakfast Cereals1,120 µg280% DV
  49. 49Post Alpha-Bits cerealBreakfast Cereals1,120 µg280% DV
  50. 50Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast 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 nutritional shake mix, powderBeverages971 µg243% DV
  62. 62High protein Herbalife powderProtein and nutritional powders971 µg243% DV
  63. 63High protein nutritional powderProtein and nutritional powders971 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. 68Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products850 µg213% DV
  69. 69Snickers Marathon Protein Bar, Caramel NutSnacks850 µg213% DV
  70. 70Snickers Marathon Protein BarNutrition bars850 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 Optima meal bar, milk chocolate peanutSnacks725 µg181% DV
  79. 79Slim Fast Original Meal BarNutrition bars725 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. 89SlimFast high protein whey powderBeverages653 µg163% DV
  90. 90SlimFast Shake Mix powderBeverages653 µg163% DV
  91. 91Slim Fast powderProtein and nutritional powders653 µg163% DV
  92. 92High protein Slim Fast powderProtein and nutritional powders653 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.