Foods high in folate

Luna Bar, Nutz Over Chocolate tops the list with 440 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. 1Luna Bar, Nutz Over ChocolateSnacks440 µg
2. 2Snickers Marathon Double Chocolate Nut BarSnacks408 µg
3. 3Snickers Marathon Honey Nut Oat BarSnacks388 µg
4. 4Snickers Marathon Energy Bar, all flavorsSnacks346 µg
5. 5Snickers Marathon Chewy Chocolate Peanut BarSnacks312 µg
6. 6Snickers Marathon Multigrain Crunch BarSnacks293 µg
7. 7Power Bar, chocolateSnacks288 µg
8. 8Snickers Marathon Protein Bar, Caramel NutSnacks205 µg
9. 9Slim-Fast Optima meal bar, milk chocolate peanutSnacks188 µg
10. 10Nonfat fruit-filled granola barSnacks154 µg
11. 11Cocoavia Chocolate Blueberry Snack BarSnacks143 µg
12. 12Kellogg's Rice Krispies Treats SquaresSnacks91.4 µg
13. 13Cocoavia Chocolate Almond Snack BarSnacks89 µg
14. 14Kashi GoLean crunchy granola bar, mixed flavorsSnacks67.2 µg
15. 15Zone Perfect Classic Crunch bar, mixed flavorsSnacks63.8 µg
16. 16Soy chips, saltedSnacks62.3 µg
17. 17Hard pretzels, enriched flour, unsaltedSnacks61.2 µg
18. 18Nutri-Grain Fruit and Nut BarSnacks50.4 µg
19. 19Bagel chips, plainSnacks48.8 µg
20. 20Nature Valley granola bar with yogurt coatingSnacks48.5 µg
21. 21Pita chips, saltedSnacks47 µg
22. 22Corn flake crust breakfast bar with fruitSnacks46.3 µg
23. 23South Beach protein barSnacks44.7 µg
24. 24Hard pretzels, saltedSnacks43.2 µg
25. 25Milk and cereal barSnacks38.5 µg
26. 26Barbecue corn chips, enriched masaSnacks38.2 µg
27. 27Corn snacks, extruded, onion flavorSnacks35.3 µg
28. 28Crisped rice bar, chocolate chipSnacks34.7 µg
29. 29Nature Valley Chewy Trail Mix barSnacks34.2 µg
30. 30Clif Bar, mixed flavorsSnacks34.1 µg
31. 31Beef jerky, chopped and formedSnacks32.7 µg
32. 32Cheese corn puffs, unenrichedSnacks32.3 µg
33. 33Roasted wasabi-flavored peasSnacks31.9 µg
34. 34Balance original barSnacks30.4 µg
35. 35Fat-free olestra potato chipsSnacks30.3 µg
36. 36Quaker Oatmeal To Go granola bars, all flavorsSnacks29 µg
37. 37Fat-free potato chips, made from dried potatoes, with olestraSnacks26.5 µg
38. 38Nacho tortilla chips, enriched masaSnacks25.4 µg
39. 39Chocolate coated hard pretzelsSnacks24.4 µg
40. 40Low fat baked corn-based cheese puffs and twistsSnacks22.5 µg
41. 41Hard pretzels, plain, unenriched flour, saltedSnacks21.8 µg
42. 42Hard pretzels, plain, unenriched flour, unsaltedSnacks21.8 µg
43. 43Kashi TLC crunchy granola bar, mixed flavorsSnacks18.2 µg
44. 44Oat sugar raisin coconut breakfast barSnacks17.5 µg
45. 45Terra Chips vegetable chipsSnacks16.8 µg
46. 46Nature Valley Sweet & Salty Nut granola bar, peanutSnacks16 µg
47. 47Trail mixSnacks15.4 µg
48. 48Trail mix, regular, unsaltedSnacks15.4 µg
49. 49Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks14.9 µg
50. 50Corn snacks, extruded, cheese flavorSnacks14.1 µg
51. 51Trail mix, chocolate chips, unsalted nutsSnacks13.4 µg
52. 52Barbecue-flavored potato chipsSnacks13.1 µg
53. 53Fat-free salted potato chipsSnacks11.9 µg
54. 54Sour cream and onion potato chipsSnacks11.7 µg
55. 55High fiber chewy bar, oats and chocolateSnacks11.1 µg
56. 56Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks10.7 µg
57. 57Kashi TLC chewy granola bar, mixed flavorsSnacks10.7 µg
58. 58Lightly salted potato chipsSnacks10.4 µg
59. 59Kashi GoLean chewy granola bar, mixed flavorsSnacks10 µg
60. 60Tropical trail mixSnacks9.5 µg
61. 61Granola bites, mixed flavorsSnacks8.4 µg
62. 62Plain potato chips, saltedSnacks8.4 µg
63. 63Plain potato chips, unsalted, hydrogenated oilSnacks8.4 µg
64. 64Plain potato chips, unsaltedSnacks8.4 µg
65. 65Air-popped popcornSnacks8 µg
66. 66Potato sticksSnacks7.7 µg
67. 67Peanut butter and chocolate chip soft granola barsSnacks7.6 µg
68. 68Peanut butter soft granola barsSnacks7.5 µg
69. 69Rice-based oriental mix snacksSnacks7.5 µg
70. 70Barbecue corn chipsSnacks7.5 µg
71. 71Mixed berry barSnacks7.3 µg
72. 72Soft pretzelsSnacks7.1 µg
73. 73Soft pretzels, unsaltedSnacks7 µg
74. 74Sweet potato chips, unsaltedSnacks7 µg
75. 75Soft nut and raisin granola barSnacks6.6 µg
76. 76Plantain chips, saltedSnacks6.6 µg
77. 77SunChips Multigrain Snack, originalSnacks6.3 µg
78. 78Air-popped popcorn, unsaltedSnacks6 µg
79. 79Reduced fat nacho-flavor tortilla chipsSnacks5.8 µg
80. 80Barbecue-flavor pork skinsSnacks5.8 µg
81. 81Reduced fat potato chipsSnacks5.7 µg
82. 82Milk chocolate coated soft granola bars, chocolate chipSnacks5.6 µg
83. 83Brown rice and buckwheat rice cakesSnacks5.5 µg
84. 84Brown rice and buckwheat cakes, unsaltedSnacks5.5 µg
85. 85Brown rice chipsSnacks5.5 µg
86. 86Salted plain potato chipsSnacks5.5 µg
87. 87Brown rice cakes, unsaltedSnacks5.4 µg
88. 88Plain brown rice crackersSnacks5.4 µg
89. 89Plain soft granola barsSnacks5.4 µg
90. 90Shrimp crackersSnacks5.4 µg
91. 91Reduced-fat dried potato chipsSnacks5.4 µg
92. 92Rice cake crackerSnacks5.4 µg
93. 93Rice crackersSnacks5.3 µg
94. 94Brown rice multigrain rice cakesSnacks5.2 µg
95. 95Brown rice multigrain cakes, unsaltedSnacks5.2 µg
96. 96Low fat nacho cheese tortilla chips, made with olestraSnacks5 µg
97. 97Brown rice and corn rice cakesSnacks4.9 µg
98. 98Milk chocolate coated soft granola bars, peanut butterSnacks4.9 µg
99. 99Soft graham marshmallow granola barSnacks4.9 µg
100. 100Corn cakesSnacks4.9 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.