Foods high in folate

Twix caramel cookie bars tops the list with 122 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. 1Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)122 µg30% DV
  2. 2Nuts in syrup toppingSweets · 1 cup (328 g)85.3 µg21% DV
  3. 3Milk chocolate coated peanutsSweets · 1 cup (149 g)76 µg19% DV
  4. 4Cocoavia chocolate barSweets · 1 serving 0.78 oz bar (22 g)60.1 µg15% DV
  5. 5Cocoavia blueberry and almond chocolate barSweets · 1 serving 0.78 oz bar (22 g)40 µg10% DV
  6. 6Cocoavia chocolate covered almondsSweets · 1 serving 1oz pack (28 g)40 µg10% DV
  7. 7Cocoavia crispy chocolate barSweets · 1 serving 0.7 oz bar (20 g)40 µg10% DV
  8. 8Malt syrupSweets · 1 cup (332 g)39.8 µg10% DV
  9. 9Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)37 µg9% DV
  10. 10Apple crispSweets · 0.5 cup (141 g)33.8 µg8% DV
  11. 11Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)30.3 µg8% DV
  12. 12Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)30.2 µg8% DV
  13. 13M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)29.7 µg7% DV
  14. 14Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)28.6 µg7% DV
  15. 15Hershey's Payday BarSweets · 1 serving (52 g)26.5 µg7% DV
  16. 16Egg custard, dry mixSweets · 1 package (3 oz) (85 g)25.5 µg6% DV
  17. 17Reese's Pieces candySweets · 1 package 1.63 oz (46 g)25.3 µg6% DV
  18. 18Reese's peanut butter cupsSweets · 1 package 1.6 oz 2 cups (45 g)22.5 µg6% DV
  19. 19Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)22.3 µg6% DV
  20. 20Reese's Fast BreakSweets · 2 oz bar (56 g)21.8 µg5% DV
  21. 21Peanut butter confectioner's coatingSweets · 1 oz (28.4 g)21.8 µg5% DV
  22. 22Peanut barSweets · 1 oz (28.4 g)21.3 µg5% DV
  23. 23Chocolate frozen yogurtSweets · 1 cup (174 g)20.9 µg5% DV
  24. 24M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)20.7 µg5% DV
  25. 255th Avenue Candy BarSweets · 1 bar 2 oz (56 g)20.2 µg5% DV
  26. 26Schiff Tiger's Milk BarSweets · 1 bar (35 g)19.3 µg5% DV
  27. 27Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)18.6 µg5% DV
  28. 28Milk chocolateSweets · 1 cup chips (168 g)18.5 µg5% DV
  29. 29Plain halavahSweets · 1 oz (28.4 g)18.4 µg5% DV
  30. 30Unsweetened carob candySweets · 1 bar (3 oz) (87 g)18.3 µg5% DV
  31. 31Snickers BarSweets · 1 bar (2 oz) (57 g)17.7 µg4% DV
  32. 32Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)16.8 µg4% DV
  33. 33Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)16.8 µg4% DV
  34. 34Agave syrupSweets · 0.25 cup (55 g)16.5 µg4% DV
  35. 35Reese's BitesSweets · 16 pieces (39 g)16.4 µg4% DV
  36. 36Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)15.7 µg4% DV
  37. 37Nestle Butterfinger CrispSweets · 1 piece (60 g)15 µg4% DV
  38. 38Sesame crunch candySweets · 1 oz (28.4 g)14.5 µg4% DV
  39. 39Baked egg custardSweets · 0.5 cup (141 g)14.1 µg4% DV
  40. 40Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)13.8 µg3% DV
  41. 41Yogurt confectioner's coatingSweets · 1 cup chips (170 g)13.6 µg3% DV
  42. 42Honey-combed candy with peanut butterSweets · 1 serving (40 g)13.6 µg3% DV
  43. 43Frozen novelties, juice type, orangeSweets · 1 bar (74 g)13.3 µg3% DV
  44. 44Peanut brittle, prepared from recipeSweets · 1 oz (28.4 g)13 µg3% DV
  45. 45Chocolate covered caramel with nutsSweets · 1 piece (14 g)12.9 µg3% DV
  46. 46Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)12.7 µg3% DV
  47. 47Milk chocolate coated raisinsSweets · 1 cup (180 g)12.6 µg3% DV
  48. 48Chocolate fudge syrupSweets · 1 cup (304 g)12.2 µg3% DV
  49. 49Oh Henry! barSweets · 1 serving fun size bar (26 g)11.4 µg3% DV
  50. 50Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)11.3 µg3% DV
  51. 51Coconut bar, not chocolate coveredSweets · 1 bar (47 g)10.3 µg3% DV
  52. 52Rich vanilla ice creamSweets · 0.5 cup (107 g)9.6 µg2% DV
  53. 53Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)9.5 µg2% DV
  54. 54Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)9.3 µg2% DV
  55. 55Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)9.3 µg2% DV
  56. 56Low sugar chocolate covered candiesSweets · 1 serving (36 g)9 µg2% DV
  57. 57Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)8.6 µg2% DV
  58. 58Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)8.4 µg2% DV
  59. 59Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)8.2 µg2% DV
  60. 60Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)7.9 µg2% DV
  61. 61Frozen juice and cream noveltiesSweets · 2.5 oz (71 g)7.8 µg2% DV
  62. 62French vanilla soft-serve ice creamSweets · 0.5 cup (4 fl oz) (86 g)7.7 µg2% DV
  63. 63M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)7.6 µg2% DV
  64. 64Kit Kat wafer barSweets · 1 bar (1.5 oz) (42 g)7.6 µg2% DV
  65. 65Twix peanut butter cookie barsSweets · 1 package (1.77 oz) (50 g)7.5 µg2% DV
  66. 66Rich chocolate ice creamSweets · 1 cup (148 g)7.4 µg2% DV
  67. 67Nestle Baby Ruth barSweets · 1 serving 2.1 oz bar (60 g)7.2 µg2% DV
  68. 68Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)7.1 µg2% DV
  69. 69Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)7.1 µg2% DV
  70. 70Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)7.1 µg2% DV
  71. 71Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)7.1 µg2% DV
  72. 72Flavored frozen yogurtSweets · 1 cup (174 g)7 µg2% DV
  73. 73Strawberry ice creamSweets · 1 individual (3.5 fl oz) (58 g)7 µg2% DV
  74. 74Pineapple toppingSweets · 1 cup (340 g)6.8 µg2% DV
  75. 75Fluffy white frosting, dry mix, prepared with waterSweets · 1 package yields (315 g)6.3 µg2% DV
  76. 76Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)6.2 µg2% DV
  77. 77Fluffy white frosting mix, drySweets · 1 package (207 g)6.2 µg2% DV
  78. 78White chocolateSweets · 1 bar (3 oz) (85 g)6 µg1% DV
  79. 79Frozen novelties, ice cream type, chocolate or caramel covered, with nutsSweets · 1 bar (54 g)5.9 µg1% DV
  80. 80Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)5.9 µg1% DV
  81. 81Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)5.9 µg1% DV
  82. 82Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)5.9 µg1% DV
  83. 83Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)5.9 µg1% DV
  84. 84Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)5.9 µg1% DV
  85. 85Frozen novelties, ice type, italian, restaurant-preparedSweets · 0.5 cup (116 g)5.8 µg1% DV
  86. 86Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)5.7 µg1% DV
  87. 87Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)5.7 µg1% DV
  88. 88Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)5.7 µg1% DV
  89. 89Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)5.6 µg1% DV
  90. 90Caramel flan, prepared with whole milkSweets · 0 cup (141 g)5.6 µg1% DV
  91. 91Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)5.6 µg1% DV
  92. 92Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)5.6 µg1% DV
  93. 93Vanilla pudding, dry mix, prepared with whole milkSweets · 0.5 cup (140 g)5.6 µg1% DV
  94. 94Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)5.5 µg1% DV
  95. 95Fruit and juice bars, frozenSweets · 1 bar (2.5 fl oz) (77 g)5.4 µg1% DV
  96. 96Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)5.4 µg1% DV
  97. 97Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)5.3 µg1% DV
  98. 98Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)5.2 µg1% DV
  99. 99Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)5.1 µg1% DV
  100. 100Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 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.