Foods high in folate

Quaker Crunchy Bran cereal tops the list with 794 µg per 100 calories. 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 Crunchy Bran cerealBreakfast Cereals794 µg
2. 2Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals694 µg
3. 3Quaker Cap'n Crunch cerealBreakfast Cereals661 µg
4. 4Quaker Christmas CrunchBreakfast Cereals655 µg
5. 5Quaker Sweet Crunch/Quisp cerealBreakfast Cereals648 µg
6. 6Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals630 µg
7. 7Quaker Oat Cinnamon Life cerealBreakfast Cereals595 µg
8. 8Malt-O-Meal Crispy RiceBreakfast Cereals594 µg
9. 9Quaker King Vitaman cerealBreakfast Cereals592 µg
10. 10Quaker Oat Life plain cerealBreakfast Cereals590 µg
11. 11Malt-O-Meal chocolate cereal, dryBreakfast Cereals530 µg
12. 12Malt-O-Meal cereal, original, plain, dryBreakfast Cereals527 µg
13. 13Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals407 µg
14. 14Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals402 µg
15. 15Quaker Maple Brown Sugar Life CerealBreakfast Cereals385 µg
16. 16Quaker Whole Hearts oat cerealBreakfast Cereals380 µg
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals354 µg
18. 18Quaker Honey Graham Life CerealBreakfast Cereals351 µg
19. 19Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals344 µg
20. 20Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals343 µg
21. 21Post Bran Flakes cerealBreakfast Cereals341 µg
22. 22Malt-O-Meal Golden PuffsBreakfast Cereals338 µg
23. 23Quaker Toasted Multigrain CrispsBreakfast Cereals333 µg
24. 24Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals322 µg
25. 25Cheerios cerealBreakfast Cereals322 µg
26. 26Quaker Oatmeal Squares cerealBreakfast Cereals320 µg
27. 27Post Grape-Nuts FlakesBreakfast Cereals308 µg
28. 28Ralston Tasteeos cerealBreakfast Cereals304 µg
29. 29Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals296 µg
30. 30Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals290 µg
31. 31Malt-O-Meal Honey Nut ScootersBreakfast Cereals290 µg
32. 32Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals289 µg
33. 33Malt-O-Meal Coco-Roos cerealBreakfast Cereals288 µg
34. 34Post Alpha-Bits cerealBreakfast Cereals288 µg
35. 35Malt-O-Meal Berry Colossal CrunchBreakfast Cereals283 µg
36. 36Malt-O-Meal Oat Blenders with honeyBreakfast Cereals283 µg
37. 37Malt-O-Meal Honey Graham SquaresBreakfast Cereals282 µg
38. 38Malt-O-Meal Colossal Crunch cerealBreakfast Cereals280 µg
39. 39Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals279 µg
40. 40Malt-O-Meal Tootie FrootiesBreakfast Cereals268 µg
41. 41Ralston Crisp Rice cerealBreakfast Cereals268 µg
42. 42Malt-O-Meal Cinnamon ToastersBreakfast Cereals264 µg
43. 43Malt-O-Meal Apple ZingsBreakfast Cereals261 µg
44. 44Post Honey Bunches of Oats with almondsBreakfast Cereals256 µg
45. 45Ralston Crispy HexagonsBreakfast Cereals255 µg
46. 46Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals253 µg
47. 47Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals244 µg
48. 48Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals242 µg
49. 49Quaker Honey Graham Oh!s cerealBreakfast Cereals229 µg
50. 50Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals228 µg
51. 51Enriched farina, cooked with water, with saltBreakfast Cereals225 µg
52. 52Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals216 µg
53. 53Enriched quick farina, cooked, unsaltedBreakfast Cereals216 µg
54. 54Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals208 µg
55. 55Quaker Oatmeal Squares, Golden MapleBreakfast Cereals190 µg
56. 56Ralston Corn FlakesBreakfast Cereals186 µg
57. 57Malt-O-Meal Honey BuzzersBreakfast Cereals182 µg
58. 58Ralston Corn BiscuitsBreakfast Cereals177 µg
59. 59Post Raisin Bran cerealBreakfast Cereals174 µg
60. 60Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals167 µg
61. 61Malt-O-Meal Raisin BranBreakfast Cereals165 µg
62. 62Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals163 µg
63. 63Post Golden Crisp cerealBreakfast Cereals162 µg
64. 64Cream of Wheat instant, dryBreakfast Cereals159 µg
65. 65Post Grape-Nuts cerealBreakfast Cereals159 µg
66. 66Post Fruity Pebbles cerealBreakfast Cereals156 µg
67. 67Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals151 µg
68. 68Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals147 µg
69. 69Cocoa Pebbles cerealBreakfast Cereals147 µg
70. 70Frosted oat cereal with marshmallowsBreakfast Cereals147 µg
71. 71Chocolate frosted puffed corn cerealBreakfast Cereals145 µg
72. 72Post Great Grains Banana Nut CrunchBreakfast Cereals144 µg
73. 73Post Waffle Crisp cerealBreakfast Cereals142 µg
74. 74Malt-O-Meal Frosted FlakesBreakfast Cereals138 µg
75. 75Malt-O-Meal Corn Bursts cerealBreakfast Cereals136 µg
76. 76Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals134 µg
77. 77Post Honeycomb cerealBreakfast Cereals131 µg
78. 78Quaker Instant Oatmeal, fruit and creamBreakfast Cereals108 µg
79. 79Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals104 µg
80. 80Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals103 µg
81. 81Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals96.7 µg
82. 82Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals96.5 µg
83. 83Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals93.2 µg
84. 84Toasted wheat germ cereal, plainBreakfast Cereals92.1 µg
85. 85Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals88.9 µg
86. 86Post Great Grains Cranberry Almond CrunchBreakfast Cereals88.8 µg
87. 87Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals88.5 µg
88. 88Health Valley Oat Bran FlakesBreakfast Cereals86.1 µg
89. 89Fortified instant cinnamon spice oats, dryBreakfast Cereals85.1 µg
90. 90Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals85.1 µg
91. 91Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals81.3 µg
92. 92Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals79.3 µg
93. 93Quaker instant plain corn grits, dryBreakfast Cereals78.7 µg
94. 94Post Great Grains Raisin Date PecanBreakfast Cereals78.3 µg
95. 95Post Great Grains Crunchy PecanBreakfast Cereals77.9 µg
96. 96Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals76.9 µg
97. 97Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals76.3 µg
98. 98Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals76 µg
99. 99Post Selects Maple Pecan CrunchBreakfast Cereals76 µg
100. 100Post Selects Blueberry Morning cerealBreakfast Cereals74.9 µg

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.