Foods high in folate

Smooth fortified peanut butter tops the list with 1,393 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. 1Smooth fortified peanut butterLegumes and Legume Products · 1 cup (258 g)1,393 µg348% DV
2. 2Mung beans, rawLegumes and Legume Products · 1 cup (207 g)1,294 µg323% DV
3. 3Raw mothbeansLegumes and Legume Products · 1 cup (196 g)1,272 µg318% DV
4. 4Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)1,230 µg308% DV
5. 5Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)1,225 µg306% DV
6. 6Chunky fortified peanut butterLegumes and Legume Products · 1 cup (258 g)1,205 µg301% DV
7. 7Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)1,178 µg294% DV
8. 8Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)1,114 µg279% DV
9. 9Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)1,099 µg275% DV
10. 10Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)1,067 µg267% DV
11. 11Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)1,057 µg264% DV
12. 12Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)1,038 µg259% DV
13. 13Raw pinto beansLegumes and Legume Products · 1 cup (193 g)1,013 µg253% DV
14. 14Pink beans, rawLegumes and Legume Products · 1 cup (210 g)972 µg243% DV
15. 15Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)935 µg234% DV
16. 16Raw lentilsLegumes and Legume Products · 1 cup (192 g)920 µg230% DV
17. 17Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)882 µg221% DV
18. 18Black beans, rawLegumes and Legume Products · 1 cup (194 g)861 µg215% DV
19. 19Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)851 µg213% DV
20. 20Small white beans, rawLegumes and Legume Products · 1 cup (215 g)830 µg207% DV
21. 21Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)817 µg204% DV
22. 22High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)816 µg204% DV
23. 23Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)814 µg204% DV
24. 24Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)808 µg202% DV
25. 25Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)797 µg199% DV
26. 26Raw white beansLegumes and Legume Products · 1 cup (202 g)784 µg196% DV
27. 27Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)778 µg195% DV
28. 28Turkey liver, rawPoultry Products · 4 oz (113 g)765 µg191% DV
29. 29Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)762 µg191% DV
30. 30Navy beans, rawLegumes and Legume Products · 1 cup (208 g)757 µg189% DV
31. 31Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)753 µg188% DV
32. 32French beans, rawLegumes and Legume Products · 1 cup (184 g)734 µg184% DV
33. 33Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)734 µg183% DV
34. 34California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
35. 35Raw kidney beansLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
36. 36Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
37. 37Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)723 µg181% DV
38. 38Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)717 µg179% DV
39. 39Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)716 µg179% DV
40. 40Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)713 µg178% DV
41. 41Power Bar, chocolateSnacks · 1 bar (68 g)711 µg178% DV
42. 42PowerBarNutrition bars · 1 bar (68 g)711 µg178% DV
43. 43Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg178% DV
44. 44Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)710 µg178% DV
45. 45Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
46. 46Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
47. 47Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)707 µg177% DV
48. 48Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)706 µg176% DV
49. 49Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)703 µg176% DV
50. 50No Fear energy drinkSport and energy drinks · 1 cup (248 g)702 µg175% DV
51. 51No Fear Motherload energy drinkSport and energy drinks · 1 cup (248 g)702 µg175% DV
52. 52Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)699 µg175% DV
53. 53Soybeans, rawLegumes and Legume Products · 1 cup (186 g)698 µg174% DV
54. 54Raw goose liverPoultry Products · 1 liver (94 g)694 µg173% DV
55. 55Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)684 µg171% DV
56. 56White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
57. 57Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
58. 58Snickers Marathon Protein BarNutrition bars · 1 bar (80 g)680 µg170% DV
59. 59Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)680 µg170% DV
60. 60Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)680 µg170% DV
61. 61Snickers Marathon Chewy Chocolate Peanut BarSnacks · 1 bar (55 g)680 µg170% DV
62. 62Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)680 µg170% DV
63. 63Energy drink with carbonated water and HFCSBeverages · 8 fl oz (240 g)679 µg170% DV
64. 64No Fear sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)679 µg170% DV
65. 65Sugar-free energy drinkBeverages · 8 fl oz (240 g)679 µg170% DV
66. 66Malt-O-Meal Crispy RiceBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)678 µg169% DV
67. 67Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)676 µg169% DV
68. 68Liver pâtéLiver and organ meats · 1 cup (210 g)674 µg169% DV
69. 69Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)674 µg169% DV
70. 70Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)674 µg168% DV
71. 71Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)673 µg168% DV
72. 72Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)669 µg167% DV
73. 73Chicken liver, rawPoultry Products · 4 oz (113 g)664 µg166% DV
74. 74Raw lupin beansLegumes and Legume Products · 1 cup (180 g)639 µg160% DV
75. 75Raw fava beansLegumes and Legume Products · 1 cup (150 g)635 µg159% DV
76. 76Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)600 µg150% DV
77. 77Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)587 µg147% DV
78. 78Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)550 µg137% DV
79. 79Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)543 µg136% DV
80. 80Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)532 µg133% DV
81. 81White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
82. 82Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
83. 83White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)518 µg129% DV
84. 84Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)516 µg129% DV
85. 85Chicken liver, simmeredPoultry Products · 3 oz (85 g)491 µg123% DV
86. 86Frozen edamame, preparedVegetables and Vegetable Products · 1 cup (155 g)482 µg121% DV
87. 87Chicken liver, pan-friedPoultry Products · 3 oz (85 g)476 µg119% DV
88. 88Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)466 µg117% DV
89. 89Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)460 µg115% DV
90. 90Edamame, cookedBeans, peas, legumes · 1 cup (160 g)458 µg114% DV
91. 91Capon giblets, rawPoultry Products · 1 giblets (115 g)453 µg113% DV
92. 92Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)447 µg112% DV
93. 93Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)443 µg111% DV
94. 94Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)439 µg110% DV
95. 95Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)436 µg109% DV
96. 96White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
97. 97Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
98. 98Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)433 µg108% DV
99. 99Green soybeans, rawVegetables and Vegetable Products · 1 cup (256 g)422 µg106% DV
100. 100Wheat germNot included in a food category · 1 cup (120 g)422 µg106% 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.