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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  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. 12Cocoavia Chocolate Blueberry Snack BarSnacks · 1 bar (22 g)102 µg26% DV
  13. 13South Beach protein barSnacks · 1 bar (53 g)97.5 µg24% DV
  14. 14Kellogg's Rice Krispies Treats SquaresSnacks · 1 serving (22 g)83.8 µg21% DV
  15. 15Clif Bar, mixed flavorsSnacks · 1 bar (68 g)80.2 µg20% DV
  16. 16Nature Valley granola bar with yogurt coatingSnacks · 1 bar (35 g)71.8 µg18% DV
  17. 17Soy chips, saltedSnacks · 1 oz (28.4 g)68 µg17% DV
  18. 18Cocoavia Chocolate Almond Snack BarSnacks · 1 bar (22 g)68 µg17% DV
  19. 19Quaker Oatmeal To Go granola bars, all flavorsSnacks · 1 bar (60 g)67.8 µg17% DV
  20. 20Hard pretzels, enriched flour, unsaltedSnacks · 1 oz (28.4 g)66.1 µg17% DV
  21. 21Nutri-Grain Fruit and Nut BarSnacks · 1 bar (32 g)65 µg16% DV
  22. 22Balance original barSnacks · 1 serving (50 g)63 µg16% DV
  23. 23Bagel chips, plainSnacks · 1 oz (28.4 g)62.4 µg16% DV
  24. 24Pita chips, saltedSnacks · 1 oz (28.4 g)61 µg15% DV
  25. 25Barbecue corn chips, enriched masaSnacks · 1 oz (28.4 g)56.7 µg14% DV
  26. 26Cheese corn puffs, unenrichedSnacks · 1 oz (28.4 g)51 µg13% DV
  27. 27Corn snacks, extruded, onion flavorSnacks · 1 oz (28.4 g)49.9 µg12% DV
  28. 28Corn flake crust breakfast bar with fruitSnacks · 1 oz (28.4 g)49.3 µg12% DV
  29. 29Hard pretzels, saltedSnacks · 1 oz (28.4 g)47.1 µg12% DV
  30. 30Nature Valley Chewy Trail Mix barSnacks · 1 oz (28.3 g)40.2 µg10% DV
  31. 31Milk and cereal barSnacks · 1 bar (25 g)39.8 µg10% DV
  32. 32Crisped rice bar, chocolate chipSnacks · 1 bar (1 oz) (28 g)39.2 µg10% DV
  33. 33Roasted wasabi-flavored peasSnacks · 1 serving (28 g)38.6 µg10% DV
  34. 34Beef jerky, chopped and formedSnacks · 1 oz (28.4 g)38 µg9% DV
  35. 35Nacho tortilla chips, enriched masaSnacks · 1 oz (28.4 g)36.9 µg9% DV
  36. 36Oat sugar raisin coconut breakfast barSnacks · 1 bar (43 g)34.8 µg9% DV
  37. 37Kashi TLC crunchy granola bar, mixed flavorsSnacks · 2 bar (40 g)32.4 µg8% DV
  38. 38Chocolate coated hard pretzelsSnacks · 1 serving (28 g)31.9 µg8% DV
  39. 39Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)30.4 µg8% DV
  40. 40Soft pretzelsSnacks · 1 medium (115 g)27.6 µg7% DV
  41. 41Soft pretzels, unsaltedSnacks · 1 medium (115 g)27.6 µg7% DV
  42. 42Low fat baked corn-based cheese puffs and twistsSnacks · 1 oz (28.4 g)27.5 µg7% DV
  43. 43Nature Valley Sweet & Salty Nut granola bar, peanutSnacks · 1 bar (35 g)27.3 µg7% DV
  44. 44Terra Chips vegetable chipsSnacks · 1 oz (28.4 g)24.7 µg6% DV
  45. 45Fat-free olestra potato chipsSnacks · 1 oz (28.4 g)23.5 µg6% DV
  46. 46Hard pretzels, plain, unenriched flour, saltedSnacks · 1 oz (28.4 g)23.5 µg6% DV
  47. 47Hard pretzels, plain, unenriched flour, unsaltedSnacks · 1 oz (28.4 g)23.5 µg6% DV
  48. 48Corn snacks, extruded, cheese flavorSnacks · 1 oz crunchy (about 21 pieces) (28.4 g)22.7 µg6% DV
  49. 49Trail mixSnacks · 1 oz (28.4 g)20.1 µg5% DV
  50. 50Trail mix, regular, unsaltedSnacks · 1 oz (28.4 g)20.1 µg5% DV
  51. 51Fat-free potato chips, made from dried potatoes, with olestraSnacks · 1 oz (28.4 g)19 µg5% DV
  52. 52Trail mix, chocolate chips, unsalted nutsSnacks · 1 oz (28.4 g)18.4 µg5% DV
  53. 53Barbecue-flavored potato chipsSnacks · 1 oz (28.4 g)18.1 µg5% DV
  54. 54Sour cream and onion potato chipsSnacks · 1 oz (28.4 g)17.6 µg4% DV
  55. 55High fiber chewy bar, oats and chocolateSnacks · 1 bar (40 g)17.2 µg4% DV
  56. 56Lightly salted potato chipsSnacks · 1 oz (28.3 g)16.4 µg4% DV
  57. 57Kashi TLC chewy granola bar, mixed flavorsSnacks · 1 bar (35 g)16.1 µg4% DV
  58. 58Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks · 1 oz (28.4 g)15.3 µg4% DV
  59. 59Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks · 1 oz (28.4 g)14.7 µg4% DV
  60. 60Fat-free salted potato chipsSnacks · 1 oz (28.4 g)12.8 µg3% DV
  61. 61Plain potato chips, saltedSnacks · 1 oz (28.4 g)12.8 µg3% DV
  62. 62Plain potato chips, unsalted, hydrogenated oilSnacks · 1 oz (28.4 g)12.8 µg3% DV
  63. 63Plain potato chips, unsaltedSnacks · 1 oz (28.4 g)12.8 µg3% DV
  64. 64Tropical trail mixSnacks · 1 oz (28.4 g)11.9 µg3% DV
  65. 65Potato sticksSnacks · 1 oz (28.4 g)11.3 µg3% DV
  66. 66Barbecue corn chipsSnacks · 1 oz (28.4 g)11.1 µg3% DV
  67. 67Rice-based oriental mix snacksSnacks · 1 oz (28.4 g)10.8 µg3% DV
  68. 68Mixed berry barSnacks · 1 bar (38 g)10.6 µg3% DV
  69. 69Sweet potato chips, unsaltedSnacks · 1 oz (28.4 g)10.5 µg3% DV
  70. 70Plantain chips, saltedSnacks · 1 oz (28.4 g)9.9 µg2% DV
  71. 71Peanut butter and chocolate chip soft granola barsSnacks · 1 bar (1 oz) (28 g)9.2 µg2% DV
  72. 72Peanut butter soft granola barsSnacks · 1 bar (1 oz) (28 g)9 µg2% DV
  73. 73SunChips Multigrain Snack, originalSnacks · 1 oz (28.4 g)8.8 µg2% DV
  74. 74Barbecue-flavor pork skinsSnacks · 1 oz (28.4 g)8.8 µg2% DV
  75. 75Soft nut and raisin granola barSnacks · 1 bar (1 oz) (28 g)8.4 µg2% DV
  76. 76Salted plain potato chipsSnacks · 1 oz (28 g)8.1 µg2% DV
  77. 77Reduced-fat dried potato chipsSnacks · 1 oz (28.4 g)7.7 µg2% DV
  78. 78Reduced fat potato chipsSnacks · 1 oz (28.4 g)7.7 µg2% DV
  79. 79Granola bites, mixed flavorsSnacks · 1 package (20 g)7.6 µg2% DV
  80. 80Reduced fat nacho-flavor tortilla chipsSnacks · 1 oz (28.4 g)7.4 µg2% DV
  81. 81Milk chocolate coated soft granola bars, chocolate chipSnacks · 1 bar (1 oz) (28 g)7.3 µg2% DV
  82. 82Soft milk chocolate peanut butter granola barSnacks · 1 oz (28.4 g)7.1 µg2% DV
  83. 83Milk chocolate coated soft granola bars, peanut butterSnacks · 1 oz (28.4 g)7.1 µg2% DV
  84. 84Plain soft granola barsSnacks · 1 bar (1 oz) (28 g)6.7 µg2% DV
  85. 85Sour cream and onion dried potato chipsSnacks · 1 oz (28.4 g)6.5 µg2% DV
  86. 86Plain hard granola barsSnacks · 1 bar (1 oz) (28 g)6.4 µg2% DV
  87. 87Shrimp crackersSnacks · 1 serving (28 g)6.4 µg2% DV
  88. 88Soft granola bar, almond, confectioners coatingSnacks · 1 bar (35 g)6.3 µg2% DV
  89. 89Salted wheat-based sesame sticksSnacks · 1 oz (28.4 g)6.2 µg2% DV
  90. 90Wheat sesame sticks, unsaltedSnacks · 1 oz (28.4 g)6.2 µg2% DV
  91. 91Yellow tortilla chips, plain, saltedSnacks · 1 oz (28.4 g)6.2 µg2% DV
  92. 92Rice crackersSnacks · 1 oz (28.3 g)6.2 µg2% DV
  93. 93Taco-flavored tortilla chipsSnacks · 1 oz (28.4 g)6 µg1% DV
  94. 94Brown rice chipsSnacks · 1 oz (28.3 g)5.9 µg1% DV
  95. 95Soft graham marshmallow granola barSnacks · 1 bar (1 oz) (28 g)5.9 µg1% DV
  96. 96Raisin soft granola barsSnacks · 1 bar (1 oz) (28 g)5.9 µg1% DV
  97. 97Taro chipsSnacks · 1 oz (28.4 g)5.7 µg1% DV
  98. 98Plain potato chips, made from dried potatoesSnacks · 1 oz (28 g)5.3 µg1% DV
  99. 99KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks · 1 bar (37 g)5.2 µg1% DV
  100. 100SunChips Multigrain, French onionSnacks · 1 oz (28.4 g)5.1 µg1% DV

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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.