Foods high in folate

Luna Bar, Nutz Over Chocolate tops the list with 1,773 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. 1Luna Bar, Nutz Over ChocolateSnacks1,773 µg443% DV
2. 2Snickers Marathon Double Chocolate Nut BarSnacks1,538 µg385% DV
3. 3Snickers Marathon Honey Nut Oat BarSnacks1,480 µg370% DV
4. 4Snickers Marathon Energy Bar, all flavorsSnacks1,334 µg334% DV
5. 5Snickers Marathon Chewy Chocolate Peanut BarSnacks1,236 µg309% DV
6. 6Snickers Marathon Multigrain Crunch BarSnacks1,236 µg309% DV
7. 7Power Bar, chocolateSnacks1,046 µg262% DV
8. 8Snickers Marathon Protein Bar, Caramel NutSnacks850 µg213% DV
9. 9Slim-Fast Optima meal bar, milk chocolate peanutSnacks725 µg181% DV
10. 10Nonfat fruit-filled granola barSnacks527 µg132% DV
11. 11Cocoavia Chocolate Blueberry Snack BarSnacks464 µg116% DV
12. 12Kellogg's Rice Krispies Treats SquaresSnacks381 µg95% DV
13. 13Cocoavia Chocolate Almond Snack BarSnacks309 µg77% DV
14. 14Zone Perfect Classic Crunch bar, mixed flavorsSnacks272 µg68% DV
15. 15Kashi GoLean crunchy granola bar, mixed flavorsSnacks264 µg66% DV
16. 16Soy chips, saltedSnacks240 µg60% DV
17. 17Hard pretzels, enriched flour, unsaltedSnacks233 µg58% DV
18. 18Bagel chips, plainSnacks220 µg55% DV
19. 19Pita chips, saltedSnacks215 µg54% DV
20. 20Nature Valley granola bar with yogurt coatingSnacks205 µg51% DV
21. 21Nutri-Grain Fruit and Nut BarSnacks203 µg51% DV
22. 22Barbecue corn chips, enriched masaSnacks200 µg50% DV
23. 23South Beach protein barSnacks184 µg46% DV
24. 24Cheese corn puffs, unenrichedSnacks180 µg45% DV
25. 25Corn snacks, extruded, onion flavorSnacks176 µg44% DV
26. 26Corn flake crust breakfast bar with fruitSnacks174 µg44% DV
27. 27Hard pretzels, saltedSnacks166 µg42% DV
28. 28Milk and cereal barSnacks159 µg40% DV
29. 29Nature Valley Chewy Trail Mix barSnacks142 µg36% DV
30. 30Crisped rice bar, chocolate chipSnacks140 µg35% DV
31. 31Roasted wasabi-flavored peasSnacks138 µg35% DV
32. 32Beef jerky, chopped and formedSnacks134 µg34% DV
33. 33Nacho tortilla chips, enriched masaSnacks130 µg33% DV
34. 34Balance original barSnacks126 µg32% DV
35. 35Clif Bar, mixed flavorsSnacks118 µg30% DV
36. 36Chocolate coated hard pretzelsSnacks114 µg28% DV
37. 37Quaker Oatmeal To Go granola bars, all flavorsSnacks113 µg28% DV
38. 38Low fat baked corn-based cheese puffs and twistsSnacks97 µg24% DV
39. 39Terra Chips vegetable chipsSnacks87 µg22% DV
40. 40Fat-free olestra potato chipsSnacks83 µg21% DV
41. 41Hard pretzels, plain, unenriched flour, saltedSnacks83 µg21% DV
42. 42Hard pretzels, plain, unenriched flour, unsaltedSnacks83 µg21% DV
43. 43Oat sugar raisin coconut breakfast barSnacks81 µg20% DV
44. 44Kashi TLC crunchy granola bar, mixed flavorsSnacks81 µg20% DV
45. 45Corn snacks, extruded, cheese flavorSnacks80 µg20% DV
46. 46Nature Valley Sweet & Salty Nut granola bar, peanutSnacks78 µg20% DV
47. 47Trail mixSnacks71 µg18% DV
48. 48Trail mix, regular, unsaltedSnacks71 µg18% DV
49. 49Fat-free potato chips, made from dried potatoes, with olestraSnacks67 µg17% DV
50. 50Trail mix, chocolate chips, unsalted nutsSnacks65 µg16% DV
51. 51Barbecue-flavored potato chipsSnacks64 µg16% DV
52. 52Sour cream and onion potato chipsSnacks62 µg16% DV
53. 53Lightly salted potato chipsSnacks58 µg14% DV
54. 54Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks54 µg14% DV
55. 55Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks52 µg13% DV
56. 56Kashi TLC chewy granola bar, mixed flavorsSnacks46 µg12% DV
57. 57Fat-free salted potato chipsSnacks45 µg11% DV
58. 58Plain potato chips, saltedSnacks45 µg11% DV
59. 59Plain potato chips, unsalted, hydrogenated oilSnacks45 µg11% DV
60. 60Plain potato chips, unsaltedSnacks45 µg11% DV
61. 61High fiber chewy bar, oats and chocolateSnacks43 µg11% DV
62. 62Tropical trail mixSnacks42 µg11% DV
63. 63Potato sticksSnacks40 µg10% DV
64. 64Barbecue corn chipsSnacks39 µg10% DV
65. 65Kashi GoLean chewy granola bar, mixed flavorsSnacks39 µg10% DV
66. 66Granola bites, mixed flavorsSnacks38 µg10% DV
67. 67Rice-based oriental mix snacksSnacks38 µg10% DV
68. 68Sweet potato chips, unsaltedSnacks37 µg9% DV
69. 69Plantain chips, saltedSnacks35 µg9% DV
70. 70Peanut butter and chocolate chip soft granola barsSnacks33 µg8% DV
71. 71Peanut butter soft granola barsSnacks32 µg8% DV
72. 72SunChips Multigrain Snack, originalSnacks31 µg8% DV
73. 73Air-popped popcornSnacks31 µg8% DV
74. 74Barbecue-flavor pork skinsSnacks31 µg8% DV
75. 75Soft nut and raisin granola barSnacks30 µg8% DV
76. 76Salted plain potato chipsSnacks29 µg7% DV
77. 77Mixed berry barSnacks28 µg7% DV
78. 78Reduced-fat dried potato chipsSnacks27 µg7% DV
79. 79Reduced fat potato chipsSnacks27 µg7% DV
80. 80Milk chocolate coated soft granola bars, chocolate chipSnacks26 µg7% DV
81. 81Reduced fat nacho-flavor tortilla chipsSnacks26 µg7% DV
82. 82Soft milk chocolate peanut butter granola barSnacks25 µg6% DV
83. 83Milk chocolate coated soft granola bars, peanut butterSnacks25 µg6% DV
84. 84Microwave popcorn, oil-popped, regularSnacks25 µg6% DV
85. 85Soft pretzelsSnacks24 µg6% DV
86. 86Soft pretzels, unsaltedSnacks24 µg6% DV
87. 87Plain soft granola barsSnacks24 µg6% DV
88. 88Plain hard granola barsSnacks23 µg6% DV
89. 89Air-popped popcorn, unsaltedSnacks23 µg6% DV
90. 90Sour cream and onion dried potato chipsSnacks23 µg6% DV
91. 91Shrimp crackersSnacks23 µg6% DV
92. 92Rice crackersSnacks22 µg6% DV
93. 93Salted wheat-based sesame sticksSnacks22 µg6% DV
94. 94Wheat sesame sticks, unsaltedSnacks22 µg6% DV
95. 95Yellow tortilla chips, plain, saltedSnacks22 µg6% DV
96. 96Rice cake crackerSnacks21 µg5% DV
97. 97Brown rice chipsSnacks21 µg5% DV
98. 98Soft graham marshmallow granola barSnacks21 µg5% DV
99. 99Raisin soft granola barsSnacks21 µg5% DV
100. 100Brown rice and buckwheat rice cakesSnacks21 µg5% 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.