Foods high in folate

Quaker Cap'n Crunch with Crunchberries tops the list with 2,757 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.

1. 1Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals2,757 µg689% DV
2. 2Quaker Cap'n Crunch cerealBreakfast Cereals2,630 µg658% DV
3. 3Quaker Sweet Crunch/Quisp cerealBreakfast Cereals2,630 µg658% DV
4. 4Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals2,629 µg657% DV
5. 5Quaker Crunchy Bran cerealBreakfast Cereals2,629 µg657% DV
6. 6Quaker Christmas CrunchBreakfast Cereals2,600 µg650% DV
7. 7Quaker King Vitaman cerealBreakfast Cereals2,255 µg564% DV
8. 8Quaker Oat Cinnamon Life cerealBreakfast Cereals2,227 µg557% DV
9. 9Quaker Oat Life plain cerealBreakfast Cereals2,205 µg551% DV
10. 10Malt-O-Meal Crispy RiceBreakfast Cereals2,054 µg514% DV
11. 11Malt-O-Meal cereal, original, plain, dryBreakfast Cereals1,925 µg481% DV
12. 12Malt-O-Meal chocolate cereal, dryBreakfast Cereals1,924 µg481% DV
13. 13Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals1,615 µg404% DV
14. 14Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals1,498 µg375% DV
15. 15Quaker Maple Brown Sugar Life CerealBreakfast Cereals1,436 µg359% DV
16. 16Quaker Whole Hearts oat cerealBreakfast Cereals1,427 µg357% DV
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals1,379 µg345% DV
18. 18Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals1,353 µg338% DV
19. 19Quaker Honey Graham Life CerealBreakfast Cereals1,311 µg328% DV
20. 20Malt-O-Meal Golden PuffsBreakfast Cereals1,250 µg313% DV
21. 21Quaker Toasted Multigrain CrispsBreakfast Cereals1,240 µg310% DV
22. 22Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals1,221 µg305% DV
23. 23Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals1,216 µg304% DV
24. 24Quaker Oatmeal Squares cerealBreakfast Cereals1,214 µg304% DV
25. 25Ralston Tasteeos cerealBreakfast Cereals1,201 µg300% DV
26. 26Cheerios cerealBreakfast Cereals1,198 µg300% DV
27. 27Post Grape-Nuts FlakesBreakfast Cereals1,159 µg290% DV
28. 28Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals1,159 µg290% DV
29. 29Malt-O-Meal Berry Colossal CrunchBreakfast Cereals1,121 µg280% DV
30. 30Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals1,121 µg280% DV
31. 31Malt-O-Meal Cinnamon ToastersBreakfast Cereals1,121 µg280% DV
32. 32Malt-O-Meal Coco-Roos cerealBreakfast Cereals1,121 µg280% DV
33. 33Malt-O-Meal Colossal Crunch cerealBreakfast Cereals1,121 µg280% DV
34. 34Malt-O-Meal Honey Graham SquaresBreakfast Cereals1,121 µg280% DV
35. 35Malt-O-Meal Honey Nut ScootersBreakfast Cereals1,121 µg280% DV
36. 36Malt-O-Meal Oat Blenders with honeyBreakfast Cereals1,121 µg280% DV
37. 37Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals1,121 µg280% DV
38. 38Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals1,120 µg280% DV
39. 39Post Bran Flakes cerealBreakfast Cereals1,120 µg280% DV
40. 40Post Alpha-Bits cerealBreakfast Cereals1,120 µg280% DV
41. 41Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals1,120 µg280% DV
42. 42Malt-O-Meal Tootie FrootiesBreakfast Cereals1,049 µg262% DV
43. 43Post Honey Bunches of Oats with almondsBreakfast Cereals1,049 µg262% DV
44. 44Ralston Crisp Rice cerealBreakfast Cereals1,027 µg257% DV
45. 45Malt-O-Meal Apple ZingsBreakfast Cereals1,017 µg254% DV
46. 46Ralston Crispy HexagonsBreakfast Cereals966 µg242% DV
47. 47Quaker Honey Graham Oh!s cerealBreakfast Cereals945 µg236% DV
48. 48Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals893 µg223% DV
49. 49Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals892 µg223% DV
50. 50Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals848 µg212% DV
51. 51Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals840 µg210% DV
52. 52Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals805 µg201% DV
53. 53Quaker Oatmeal Squares, Golden MapleBreakfast Cereals723 µg181% DV
54. 54Ralston Corn FlakesBreakfast Cereals714 µg179% DV
55. 55Malt-O-Meal Honey BuzzersBreakfast Cereals690 µg173% DV
56. 56Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals667 µg167% DV
57. 57Ralston Corn BiscuitsBreakfast Cereals667 µg167% DV
58. 58Post Fruity Pebbles cerealBreakfast Cereals627 µg157% DV
59. 59Post Golden Crisp cerealBreakfast Cereals616 µg154% DV
60. 60Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals594 µg149% DV
61. 61Chocolate frosted puffed corn cerealBreakfast Cereals587 µg147% DV
62. 62Frosted oat cereal with marshmallowsBreakfast Cereals587 µg147% DV
63. 63Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals584 µg146% DV
64. 64Cocoa Pebbles cerealBreakfast Cereals583 µg146% DV
65. 65Cream of Wheat instant, dryBreakfast Cereals583 µg146% DV
66. 66Post Grape-Nuts cerealBreakfast Cereals573 µg143% DV
67. 67Malt-O-Meal Raisin BranBreakfast Cereals563 µg141% DV
68. 68Post Great Grains Banana Nut CrunchBreakfast Cereals563 µg141% DV
69. 69Post Raisin Bran cerealBreakfast Cereals563 µg141% DV
70. 70Post Waffle Crisp cerealBreakfast Cereals553 µg138% DV
71. 71Malt-O-Meal Frosted FlakesBreakfast Cereals536 µg134% DV
72. 72Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals535 µg134% DV
73. 73Malt-O-Meal Corn Bursts cerealBreakfast Cereals525 µg131% DV
74. 74Post Honeycomb cerealBreakfast Cereals518 µg130% DV
75. 75Quaker Instant Oatmeal, fruit and creamBreakfast Cereals411 µg103% DV
76. 76Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals381 µg95% DV
77. 77Toasted wheat germ cereal, plainBreakfast Cereals352 µg88% DV
78. 78Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals348 µg87% DV
79. 79Post Great Grains Cranberry Almond CrunchBreakfast Cereals341 µg85% DV
80. 80Health Valley Oat Bran FlakesBreakfast Cereals327 µg82% DV
81. 81Post Selects Maple Pecan CrunchBreakfast Cereals314 µg79% DV
82. 82Post Great Grains Crunchy PecanBreakfast Cereals314 µg79% DV
83. 83Fortified instant cinnamon spice oats, dryBreakfast Cereals314 µg79% DV
84. 84Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals314 µg79% DV
85. 85Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals313 µg78% DV
86. 86Post Selects Blueberry Morning cerealBreakfast Cereals296 µg74% DV
87. 87Post Great Grains Raisin Date PecanBreakfast Cereals296 µg74% DV
88. 88Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals296 µg74% DV
89. 89Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals284 µg71% DV
90. 90Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals276 µg69% DV
91. 91Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals273 µg68% DV
92. 92Quaker instant plain corn grits, dryBreakfast Cereals270 µg68% DV
93. 93Enriched white corn grits, dryBreakfast Cereals263 µg66% DV
94. 94Post Honey Nut Shredded Wheat cerealBreakfast Cereals259 µg65% DV
95. 95Quaker Puffed Rice cerealBreakfast Cereals259 µg65% DV
96. 96Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals249 µg62% DV
97. 97Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals247 µg62% DV
98. 98Quaker Puffed Wheat cerealBreakfast Cereals240 µg60% DV
99. 99Fortified instant oats, maple and brown sugar, dryBreakfast Cereals240 µg60% DV
100. 100Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals235 µg59% DV

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.