Foods high in folate

Yeast extract spread tops the list with 3,179 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. 1Yeast extract spreadMustard and other condiments3,179 µg
2. 2Endive, rawVegetables and Vegetable Products835 µg
3. 3Frozen asparagus, unpreparedVegetables and Vegetable Products796 µg
4. 4Quaker Crunchy Bran cerealBreakfast Cereals794 µg
5. 5Green asparagus, rawVegetables and Vegetable Products776 µg
6. 6Asparagus, frozen, cooked, boiled, drained, with saltVegetables and Vegetable Products750 µg
7. 7Frozen asparagus, boiled, drained, unsaltedVegetables and Vegetable Products750 µg
8. 8Frozen asparagus, cooked, no added fatOther vegetables and combinations750 µg
9. 9Compressed baker's yeastBaked Products748 µg
10. 10Raw chrysanthemum leavesVegetables and Vegetable Products738 µg
11. 11Garland chrysanthemum, rawVegetables and Vegetable Products738 µg
12. 12Vinespinach, rawVegetables and Vegetable Products737 µg
13. 13Mustard spinach, rawVegetables and Vegetable Products723 µg
14. 14Active dry baker's yeastBaked Products720 µg
15. 15YeastNot included in a food category720 µg
16. 16Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals694 µg
17. 17Mustard greens, frozen, unpreparedVegetables and Vegetable Products690 µg
18. 18Asparagus, boiledVegetables and Vegetable Products677 µg
19. 19Asparagus, boiled, with saltVegetables and Vegetable Products677 µg
20. 20Raw epazoteVegetables and Vegetable Products672 µg
21. 21Quaker Cap'n Crunch cerealBreakfast Cereals661 µg
22. 22Quaker Christmas CrunchBreakfast Cereals655 µg
23. 23Quaker Sweet Crunch/Quisp cerealBreakfast Cereals648 µg
24. 24Spinach, boiled, with saltVegetables and Vegetable Products635 µg
25. 25Spinach, boiled, drained, without saltVegetables and Vegetable Products635 µg
26. 26Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals630 µg
27. 27Turnip greens, rawVegetables and Vegetable Products606 µg
28. 28Quaker Oat Cinnamon Life cerealBreakfast Cereals595 µg
29. 29Malt-O-Meal Crispy RiceBreakfast Cereals594 µg
30. 30Quaker King Vitaman cerealBreakfast Cereals592 µg
31. 31Boiled turnip greens, with saltVegetables and Vegetable Products590 µg
32. 32Turnip greens, boiled, drained, unsaltedVegetables and Vegetable Products590 µg
33. 33Fresh turnip greens, cooked, no added fatOther dark green vegetables590 µg
34. 34Quaker Oat Life plain cerealBreakfast Cereals590 µg
35. 35Baby arugula, rawVegetables and Vegetable Products576 µg
36. 36Beet greens, rawVegetables and Vegetable Products576 µg
37. 37Canned asparagus, no salt addedVegetables and Vegetable Products567 µg
38. 38Canned asparagus, regular pack, solids and liquidsVegetables and Vegetable Products567 µg
39. 39Baby spinachVegetables and Vegetable Products562 µg
40. 40Butterhead lettuce, rawVegetables and Vegetable Products562 µg
41. 41Raw goose liverPoultry Products555 µg
42. 42Domestic duck liver, rawPoultry Products543 µg
43. 43Malt-O-Meal chocolate cereal, dryBreakfast Cereals530 µg
44. 44Turkey liver, rawPoultry Products529 µg
45. 45Malt-O-Meal cereal, original, plain, dryBreakfast Cereals527 µg
46. 46Mature spinachVegetables and Vegetable Products525 µg
47. 47Raw arrowrootVegetables and Vegetable Products520 µg
48. 48Escarole, cooked, boiled, drained, no salt addedVegetables and Vegetable Products520 µg
49. 49Chinese cabbage, rawVegetables and Vegetable Products508 µg
50. 50Chinese cabbage, rawCabbage508 µg
51. 51Canned asparagus, drained solidsVegetables and Vegetable Products505 µg
52. 52Frozen spinach, unpreparedVegetables and Vegetable Products500 µg
53. 53Cooked Malabar spinachVegetables and Vegetable Products496 µg
54. 54Chicken liver, rawPoultry Products494 µg
55. 55Chinese cabbage, rawVegetables and Vegetable Products494 µg
56. 56Okra, frozen, unpreparedVegetables and Vegetable Products493 µg
57. 57Chayote, rawVegetables and Vegetable Products489 µg
58. 58Canned turnip greens, no salt addedVegetables and Vegetable Products484 µg
59. 59Canned asparagus, cooked, no added fatOther vegetables and combinations479 µg
60. 60Chicory greens, rawVegetables and Vegetable Products478 µg
61. 61Energy drink with carbonated water and HFCSBeverages456 µg
62. 62No Fear Motherload energy drinkSport and energy drinks456 µg
63. 63No Fear energy drinkSport and energy drinks456 µg
64. 64Mustard spinach, boiled, saltedVegetables and Vegetable Products456 µg
65. 65Mustard spinach, boiled, drained, without saltVegetables and Vegetable Products456 µg
66. 66Zucchini, rawVegetables and Vegetable Products444 µg
67. 67Radicchio, rawVegetables and Vegetable Products442 µg
68. 68Luna Bar, Nutz Over ChocolateSnacks440 µg
69. 69Wakame, rawVegetables and Vegetable Products436 µg
70. 70Collard greens, rawVegetables and Vegetable Products433 µg
71. 71SpinachVegetables on a sandwich430 µg
72. 72Spinach, rawSpinach430 µg
73. 73Bitter gourd tips, rawVegetables and Vegetable Products427 µg
74. 74Canned spinach, regular pack, drained solidsVegetables and Vegetable Products426 µg
75. 75Cauliflower, rawVegetables and Vegetable Products424 µg
76. 76Seaweed, rawOther vegetables and combinations424 µg
77. 77Bitter gourd, rawVegetables and Vegetable Products424 µg
78. 78Fresh parsleyVegetables and Vegetable Products422 µg
79. 79Parsley, rawNot included in a food category422 µg
80. 80Kelp, rawVegetables and Vegetable Products419 µg
81. 81Laver seaweed, rawVegetables and Vegetable Products417 µg
82. 82Chinese cabbage, cooked, no fatCabbage414 µg
83. 83Snickers Marathon Double Chocolate Nut BarSnacks408 µg
84. 84Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals407 µg
85. 85Canned spinach, cooked, no added fatSpinach404 µg
86. 86Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals402 µg
87. 87Raw Chinese broccoliBroccoli400 µg
88. 88Cardoon, rawVegetables and Vegetable Products400 µg
89. 89Bok choy, rawVegetables and Vegetable Products400 µg
90. 90Pumpkin flowers, rawVegetables and Vegetable Products393 µg
91. 91Snickers Marathon Honey Nut Oat BarSnacks388 µg
92. 92Raw arugulaVegetables and Vegetable Products388 µg
93. 93Arugula, rawLettuce and lettuce salads388 µg
94. 94Quaker Maple Brown Sugar Life CerealBreakfast Cereals385 µg
95. 95Quaker Whole Hearts oat cerealBreakfast Cereals380 µg
96. 96Chinese cabbage, boiled, with saltVegetables and Vegetable Products379 µg
97. 97Boiled Chinese cabbage, drained, no saltVegetables and Vegetable Products379 µg
98. 98Sesbania flower, rawVegetables and Vegetable Products378 µg
99. 99Broccoli raab, rawBroccoli377 µg
100. 100Irish moss, rawVegetables and Vegetable Products371 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.