Foods high in folate

Cream of Wheat instant, dry tops the list with 1,038 µg per serving. 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. 1Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)1,038 µg259% DV
2. 2Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)717 µg179% DV
3. 3Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)713 µg178% DV
4. 4Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg178% DV
5. 5Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)710 µg178% DV
6. 6Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
7. 7Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
8. 8Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)707 µg177% DV
9. 9Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)706 µg176% DV
10. 10Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)699 µg175% DV
11. 11Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)684 µg171% DV
12. 12Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)680 µg170% DV
13. 13Malt-O-Meal Crispy RiceBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)678 µg169% DV
14. 14Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)676 µg169% DV
15. 15Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)674 µg169% DV
16. 16Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)674 µg168% DV
17. 17Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)673 µg168% DV
18. 18Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)669 µg167% DV
19. 19Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)466 µg117% DV
20. 20Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)460 µg115% DV
21. 21Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)433 µg108% DV
22. 22Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)420 µg105% DV
23. 23Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)420 µg105% DV
24. 24Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)410 µg103% DV
25. 25Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)405 µg101% DV
26. 26Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)400 µg100% DV
27. 27Quaker Whole Hearts oat cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (28 g)400 µg100% DV
28. 28Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)398 µg99% DV
29. 29Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)339 µg85% DV
30. 30Malt-O-Meal Golden PuffsBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)338 µg84% DV
31. 31Malt-O-Meal Berry Colossal CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
32. 32Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
33. 33Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
34. 34Malt-O-Meal Coco-Roos cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
35. 35Malt-O-Meal Colossal Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
36. 36Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
37. 37Malt-O-Meal Honey Nut ScootersBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)336 µg84% DV
38. 38Malt-O-Meal Oat Blenders with honeyBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
39. 39Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
40. 40Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)336 µg84% DV
41. 41Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)336 µg84% DV
42. 42Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)336 µg84% DV
43. 43Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)336 µg84% DV
44. 44Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
45. 45Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)336 µg84% DV
46. 46Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)336 µg84% DV
47. 47Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)336 µg84% DV
48. 48Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)336 µg84% DV
49. 49Malt-O-Meal Apple ZingsBreakfast Cereals · 1 cup (1 NLEA serving) (33 g)336 µg84% DV
50. 50Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)335 µg84% DV
51. 51Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)333 µg83% DV
52. 52Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)332 µg83% DV
53. 53Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)332 µg83% DV
54. 54Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)332 µg83% DV
55. 55Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)332 µg83% DV
56. 56Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)320 µg80% DV
57. 57Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)286 µg71% DV
58. 58Ralston Crispy HexagonsBreakfast Cereals · 1 cup (1 NLEA serving) (29 g)280 µg70% DV
59. 59Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)277 µg69% DV
60. 60Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)268 µg67% DV
61. 61Quaker Honey Graham Oh!s cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)255 µg64% DV
62. 62Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)243 µg61% DV
63. 63Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals · 0.75 cup (27 g)227 µg57% DV
64. 64Malt-O-Meal Honey BuzzersBreakfast Cereals · 1.33 cup (29 g)200 µg50% DV
65. 65Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)200 µg50% DV
66. 66Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)200 µg50% DV
67. 67Ralston Corn FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)200 µg50% DV
68. 68Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)197 µg49% DV
69. 69Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)187 µg47% DV
70. 70Chocolate frosted puffed corn cerealBreakfast Cereals · 1 cup (30 g)176 µg44% DV
71. 71Frosted oat cereal with marshmallowsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)176 µg44% DV
72. 72Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)169 µg42% DV
73. 73Post Fruity Pebbles cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)169 µg42% DV
74. 74Cocoa Pebbles cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)169 µg42% DV
75. 75Post Golden Crisp cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)166 µg42% DV
76. 76Malt-O-Meal Frosted FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)166 µg42% DV
77. 77Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)166 µg42% DV
78. 78Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)166 µg41% DV
79. 79Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)166 µg41% DV
80. 80Post Honeycomb cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (32 g)166 µg41% DV
81. 81Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)164 µg41% DV
82. 82Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)164 µg41% DV
83. 83Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)163 µg41% DV
84. 84Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)163 µg41% DV
85. 85Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)163 µg41% DV
86. 86Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)163 µg41% DV
87. 87Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)163 µg41% DV
88. 88Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)163 µg41% DV
89. 89Malt-O-Meal Corn Bursts cerealBreakfast Cereals · 1 cup (1 NLEA serving) (31 g)163 µg41% DV
90. 90Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)153 µg38% DV
91. 91Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)150 µg37% DV
92. 92Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)144 µg36% DV
93. 93Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)141 µg35% DV
94. 94Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)141 µg35% DV
95. 95Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)135 µg34% DV
96. 96Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)125 µg31% DV
97. 97Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)113 µg28% DV
98. 98Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)112 µg28% DV
99. 99Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)106 µg27% DV
100. 100Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)106 µg26% 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.