Foods high in folate

Peanut butter confectioner's coating tops the list with 129 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. 1Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)129 µg32% DV
2. 2Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)122 µg30% DV
3. 3Nuts in syrup toppingSweets · 1 cup (328 g)85.3 µg21% DV
4. 4Milk chocolate coated peanutsSweets · 1 cup (149 g)76 µg19% DV
5. 5Cocoavia chocolate barSweets · 1 serving 0.78 oz bar (22 g)60.1 µg15% DV
6. 6Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)40 µg10% DV
7. 7Cocoavia blueberry and almond chocolate barSweets · 1 serving 0.78 oz bar (22 g)40 µg10% DV
8. 8Cocoavia chocolate covered almondsSweets · 1 serving 1oz pack (28 g)40 µg10% DV
9. 9Cocoavia crispy chocolate barSweets · 1 serving 0.7 oz bar (20 g)40 µg10% DV
10. 10Malt syrupSweets · 1 cup (332 g)39.8 µg10% DV
11. 11Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)37 µg9% DV
12. 12Apple crispSweets · 0.5 cup (141 g)33.8 µg8% DV
13. 13Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)30.3 µg8% DV
14. 14Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)30.2 µg8% DV
15. 15M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)29.7 µg7% DV
16. 16Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)28.6 µg7% DV
17. 17Hershey's Payday BarSweets · 1 serving (52 g)26.5 µg7% DV
18. 18Egg custard, dry mixSweets · 1 package (3 oz) (85 g)25.5 µg6% DV
19. 19Reese's Pieces candySweets · 1 package 1.63 oz (46 g)25.3 µg6% DV
20. 20Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)22.3 µg6% DV
21. 21Reese's Fast BreakSweets · 2 oz bar (56 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. 26No sugar jam and preserves, any flavorSweets · 1 cup (224 g)20.2 µg5% DV
27. 27Schiff Tiger's Milk BarSweets · 1 bar (35 g)19.3 µg5% DV
28. 28Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)18.6 µg5% DV
29. 29Milk chocolateSweets · 1 cup chips (168 g)18.5 µg5% DV
30. 30Plain halavahSweets · 1 oz (28.4 g)18.4 µg5% DV
31. 31Unsweetened carob candySweets · 1 bar (3 oz) (87 g)18.3 µg5% DV
32. 32Snickers BarSweets · 1 bar (2 oz) (57 g)17.7 µg4% DV
33. 33Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)16.8 µg4% DV
34. 34Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)16.8 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. 43Peanut brittle, prepared from recipeSweets · 1 oz (28.4 g)13 µg3% DV
44. 44Chocolate covered caramel with nutsSweets · 1 piece (14 g)12.9 µg3% DV
45. 45Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)12.7 µg3% DV
46. 46Milk chocolate coated raisinsSweets · 1 cup (180 g)12.6 µg3% DV
47. 47Chocolate fudge syrupSweets · 1 cup (304 g)12.2 µg3% DV
48. 48Oh Henry! barSweets · 1 serving fun size bar (26 g)11.4 µg3% DV
49. 49Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)11.3 µg3% DV
50. 50Coconut bar, not chocolate coveredSweets · 1 bar (47 g)10.3 µg3% DV
51. 51Rich vanilla ice creamSweets · 0.5 cup (107 g)9.6 µg2% DV
52. 52Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)9.5 µg2% DV
53. 53Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)9.3 µg2% DV
54. 54Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)9.3 µg2% DV
55. 55Low sugar chocolate covered candiesSweets · 1 serving (36 g)9 µg2% DV
56. 56No sugar jelliesSweets · 1 cup (300 g)9 µg2% DV
57. 57Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)8.6 µg2% DV
58. 58Reese's peanut butter cupsSweets · 1 package 0.6 oz 1 cup (17 g)8.5 µg2% DV
59. 59Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)8.4 µg2% DV
60. 60Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)8.2 µg2% DV
61. 61Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)7.9 µg2% DV
62. 62Frozen juice and cream noveltiesSweets · 2.5 oz (71 g)7.8 µg2% DV
63. 63French vanilla soft-serve ice creamSweets · 0.5 cup (4 fl oz) (86 g)7.7 µg2% DV
64. 64M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)7.6 µg2% DV
65. 65Kit Kat wafer barSweets · 1 bar (1.5 oz) (42 g)7.6 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. 75HoneySweets · 1 cup (339 g)6.8 µg2% DV
76. 76Fluffy white frosting, dry mix, prepared with waterSweets · 1 package yields (315 g)6.3 µg2% DV
77. 77Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)6.2 µg2% DV
78. 78Fluffy white frosting mix, drySweets · 1 package (207 g)6.2 µg2% DV
79. 79White chocolateSweets · 1 bar (3 oz) (85 g)6 µg1% DV
80. 80Frozen novelties, ice cream type, chocolate or caramel covered, with nutsSweets · 1 bar (54 g)5.9 µg1% DV
81. 81Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)5.9 µg1% DV
82. 82Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)5.9 µg1% DV
83. 83Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)5.9 µg1% DV
84. 84Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)5.9 µg1% DV
85. 85Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)5.9 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. 97Frozen novelties, juice type, orangeSweets · 1 fl oz (29.8 g)5.4 µg1% DV
98. 98Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)5.3 µg1% DV
99. 99Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)5.2 µg1% DV
100. 100Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)5.1 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.