Foods high in folate

Snickers Marathon Double Chocolate Nut Bar tops the list with 1,230 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. 1Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)1,230 µg308% DV
2. 2Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)851 µg213% DV
3. 3Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)814 µg204% DV
4. 4Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)734 µg183% DV
5. 5Power Bar, chocolateSnacks · 1 bar (68 g)711 µg178% DV
6. 6Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)680 µg170% DV
7. 7Snickers Marathon Chewy Chocolate Peanut BarSnacks · 1 bar (55 g)680 µg170% DV
8. 8Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)680 µg170% DV
9. 9Slim-Fast Optima meal bar, milk chocolate peanutSnacks · 1 bar (55 g)399 µg100% DV
10. 10Zone Perfect Classic Crunch bar, mixed flavorsSnacks · 1 bar (50 g)136 µg34% DV
11. 11Kashi GoLean crunchy granola bar, mixed flavorsSnacks · 1 bar (47 g)124 µg31% DV
12. 12Trail mixSnacks · 1 cup (150 g)107 µg27% DV
13. 13Trail mix, regular, unsaltedSnacks · 1 cup (150 g)107 µg27% DV
14. 14Cocoavia Chocolate Blueberry Snack BarSnacks · 1 bar (22 g)102 µg26% DV
15. 15South Beach protein barSnacks · 1 bar (53 g)97.5 µg24% DV
16. 16Trail mix, chocolate chips, unsalted nutsSnacks · 1 cup (146 g)94.9 µg24% DV
17. 17Kellogg's Rice Krispies Treats SquaresSnacks · 1 serving (22 g)83.8 µg21% DV
18. 18Clif Bar, mixed flavorsSnacks · 1 bar (68 g)80.2 µg20% DV
19. 19Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks · 1 cup (146 g)75.9 µg19% DV
20. 20Nature Valley granola bar with yogurt coatingSnacks · 1 bar (35 g)71.8 µg18% DV
21. 21Soy chips, saltedSnacks · 1 oz (28.4 g)68 µg17% DV
22. 22Cocoavia Chocolate Almond Snack BarSnacks · 1 bar (22 g)68 µg17% DV
23. 23Quaker Oatmeal To Go granola bars, all flavorsSnacks · 1 bar (60 g)67.8 µg17% DV
24. 24Hard pretzels, enriched flour, unsaltedSnacks · 1 oz (28.4 g)66.1 µg17% DV
25. 25Nutri-Grain Fruit and Nut BarSnacks · 1 bar (32 g)65 µg16% DV
26. 26Balance original barSnacks · 1 serving (50 g)63 µg16% DV
27. 27Bagel chips, plainSnacks · 1 oz (28.4 g)62.4 µg16% DV
28. 28Pita chips, saltedSnacks · 1 oz (28.4 g)61 µg15% DV
29. 29Tropical trail mixSnacks · 1 cup (140 g)58.8 µg15% DV
30. 30Barbecue corn chips, enriched masaSnacks · 1 oz (28.4 g)56.7 µg14% DV
31. 31Cheese corn puffs, unenrichedSnacks · 1 oz (28.4 g)51 µg13% DV
32. 32Corn snacks, extruded, onion flavorSnacks · 1 oz (28.4 g)49.9 µg12% DV
33. 33Nature Valley Chewy Trail Mix barSnacks · 1 bar (35 g)49.7 µg12% DV
34. 34Corn flake crust breakfast bar with fruitSnacks · 1 oz (28.4 g)49.3 µg12% DV
35. 35Hard pretzels, saltedSnacks · 1 oz (28.4 g)47.1 µg12% DV
36. 36Milk and cereal barSnacks · 1 bar (25 g)39.8 µg10% DV
37. 37Crisped rice bar, chocolate chipSnacks · 1 bar (1 oz) (28 g)39.2 µg10% DV
38. 38Roasted wasabi-flavored peasSnacks · 1 serving (28 g)38.6 µg10% DV
39. 39Beef jerky, chopped and formedSnacks · 1 oz (28.4 g)38 µg9% DV
40. 40Nacho tortilla chips, enriched masaSnacks · 1 oz (28.4 g)36.9 µg9% DV
41. 41Oat sugar raisin coconut breakfast barSnacks · 1 bar (43 g)34.8 µg9% DV
42. 42Kashi TLC crunchy granola bar, mixed flavorsSnacks · 2 bar (40 g)32.4 µg8% DV
43. 43Chocolate coated hard pretzelsSnacks · 1 serving (28 g)31.9 µg8% DV
44. 44Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)30.4 µg8% DV
45. 45Soft pretzelsSnacks · 1 medium (115 g)27.6 µg7% DV
46. 46Soft pretzels, unsaltedSnacks · 1 medium (115 g)27.6 µg7% DV
47. 47Low fat baked corn-based cheese puffs and twistsSnacks · 1 oz (28.4 g)27.5 µg7% DV
48. 48Nature Valley Sweet & Salty Nut granola bar, peanutSnacks · 1 bar (35 g)27.3 µg7% DV
49. 49Terra Chips vegetable chipsSnacks · 1 oz (28.4 g)24.7 µg6% DV
50. 50Fat-free olestra potato chipsSnacks · 1 oz (28.4 g)23.5 µg6% DV
51. 51Hard pretzels, plain, unenriched flour, saltedSnacks · 1 oz (28.4 g)23.5 µg6% DV
52. 52Hard pretzels, plain, unenriched flour, unsaltedSnacks · 1 oz (28.4 g)23.5 µg6% DV
53. 53Corn snacks, extruded, cheese flavorSnacks · 1 oz crunchy (about 21 pieces) (28.4 g)22.7 µg6% DV
54. 54Fat-free potato chips, made from dried potatoes, with olestraSnacks · 1 oz (28.4 g)19 µg5% DV
55. 55Barbecue-flavored potato chipsSnacks · 1 oz (28.4 g)18.1 µg5% DV
56. 56Sour cream and onion potato chipsSnacks · 1 oz (28.4 g)17.6 µg4% DV
57. 57High fiber chewy bar, oats and chocolateSnacks · 1 bar (40 g)17.2 µg4% DV
58. 58Lightly salted potato chipsSnacks · 23 pieces (28 g)16.2 µg4% DV
59. 59Kashi TLC chewy granola bar, mixed flavorsSnacks · 1 bar (35 g)16.1 µg4% DV
60. 60Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks · 1 oz (28.4 g)15.3 µg4% DV
61. 61Fat-free salted potato chipsSnacks · 1 oz (28.4 g)12.8 µg3% DV
62. 62Plain potato chips, saltedSnacks · 1 oz (28.4 g)12.8 µg3% DV
63. 63Plain potato chips, unsalted, hydrogenated oilSnacks · 1 oz (28.4 g)12.8 µg3% DV
64. 64Plain potato chips, unsaltedSnacks · 1 oz (28.4 g)12.8 µg3% DV
65. 65Banana chipsSnacks · 3 oz (85 g)11.9 µg3% DV
66. 66Potato sticksSnacks · 1 oz (28.4 g)11.3 µg3% DV
67. 67Barbecue corn chipsSnacks · 1 oz (28.4 g)11.1 µg3% DV
68. 68Rice-based oriental mix snacksSnacks · 1 oz (28.4 g)10.8 µg3% DV
69. 69Mixed berry barSnacks · 1 bar (38 g)10.6 µg3% DV
70. 70Sweet potato chips, unsaltedSnacks · 1 oz (28.4 g)10.5 µg3% DV
71. 71Light baked tortilla chipsSnacks · 1 cup, crushed (63 g)10.1 µg3% DV
72. 72Plantain chips, saltedSnacks · 1 oz (28.4 g)9.9 µg2% DV
73. 73Peanut butter and chocolate chip soft granola barsSnacks · 1 bar (1 oz) (28 g)9.2 µg2% DV
74. 74Peanut butter soft granola barsSnacks · 1 bar (1 oz) (28 g)9 µg2% DV
75. 75SunChips Multigrain Snack, originalSnacks · 1 oz (28.4 g)8.8 µg2% DV
76. 76Barbecue-flavor pork skinsSnacks · 1 oz (28.4 g)8.8 µg2% DV
77. 77Soft nut and raisin granola barSnacks · 1 bar (1 oz) (28 g)8.4 µg2% DV
78. 78Salted plain potato chipsSnacks · 1 oz (28 g)8.1 µg2% DV
79. 79Reduced-fat dried potato chipsSnacks · 1 oz (28.4 g)7.7 µg2% DV
80. 80Reduced fat potato chipsSnacks · 1 oz (28.4 g)7.7 µg2% DV
81. 81Granola bites, mixed flavorsSnacks · 1 package (20 g)7.6 µg2% DV
82. 82Reduced fat nacho-flavor tortilla chipsSnacks · 1 oz (28.4 g)7.4 µg2% DV
83. 83Milk chocolate coated soft granola bars, chocolate chipSnacks · 1 bar (1 oz) (28 g)7.3 µg2% DV
84. 84Soft milk chocolate peanut butter granola barSnacks · 1 oz (28.4 g)7.1 µg2% DV
85. 85Milk chocolate coated soft granola bars, peanut butterSnacks · 1 oz (28.4 g)7.1 µg2% DV
86. 86Plain soft granola barsSnacks · 1 bar (1 oz) (28 g)6.7 µg2% DV
87. 87Rice crackersSnacks · 1 serving (30 g)6.6 µg2% DV
88. 88Sour cream and onion dried potato chipsSnacks · 1 oz (28.4 g)6.5 µg2% DV
89. 89Plain hard granola barsSnacks · 1 bar (1 oz) (28 g)6.4 µg2% DV
90. 90Shrimp crackersSnacks · 1 serving (28 g)6.4 µg2% DV
91. 91Soft granola bar, almond, confectioners coatingSnacks · 1 bar (35 g)6.3 µg2% DV
92. 92Salted wheat-based sesame sticksSnacks · 1 oz (28.4 g)6.2 µg2% DV
93. 93Wheat sesame sticks, unsaltedSnacks · 1 oz (28.4 g)6.2 µg2% DV
94. 94Yellow tortilla chips, plain, saltedSnacks · 1 oz (28.4 g)6.2 µg2% DV
95. 95Taco-flavored tortilla chipsSnacks · 1 oz (28.4 g)6 µg1% DV
96. 96Soft graham marshmallow granola barSnacks · 1 bar (1 oz) (28 g)5.9 µg1% DV
97. 97Raisin soft granola barsSnacks · 1 bar (1 oz) (28 g)5.9 µg1% DV
98. 98Taro chipsSnacks · 1 oz (28.4 g)5.7 µg1% DV
99. 99Plain potato chips, made from dried potatoesSnacks · 1 oz (28 g)5.3 µg1% DV
100. 100KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks · 1 bar (37 g)5.2 µg1% 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.