Foods high in folate

Mung beans, raw tops the list with 1,294 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. 1Mung beans, rawLegumes and Legume Products · 1 cup (207 g)1,294 µg323% DV
  2. 2Raw mothbeansLegumes and Legume Products · 1 cup (196 g)1,272 µg318% DV
  3. 3Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)1,230 µg308% DV
  4. 4Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)1,225 µg306% DV
  5. 5Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)1,178 µg294% DV
  6. 6Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)1,114 µg279% DV
  7. 7Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)1,099 µg275% DV
  8. 8Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)1,067 µg267% DV
  9. 9Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)1,057 µg264% DV
  10. 10Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)1,038 µg259% DV
  11. 11Raw pinto beansLegumes and Legume Products · 1 cup (193 g)1,013 µg253% DV
  12. 12Pink beans, rawLegumes and Legume Products · 1 cup (210 g)972 µg243% DV
  13. 13Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)935 µg234% DV
  14. 14Raw lentilsLegumes and Legume Products · 1 cup (192 g)920 µg230% DV
  15. 15Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)882 µg221% DV
  16. 16Black beans, rawLegumes and Legume Products · 1 cup (194 g)861 µg215% DV
  17. 17Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)851 µg213% DV
  18. 18Small white beans, rawLegumes and Legume Products · 1 cup (215 g)830 µg207% DV
  19. 19Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)817 µg204% DV
  20. 20High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)816 µg204% DV
  21. 21Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)814 µg204% DV
  22. 22Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)808 µg202% DV
  23. 23Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)797 µg199% DV
  24. 24Raw white beansLegumes and Legume Products · 1 cup (202 g)784 µg196% DV
  25. 25Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)778 µg195% DV
  26. 26Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)762 µg191% DV
  27. 27Navy beans, rawLegumes and Legume Products · 1 cup (208 g)757 µg189% DV
  28. 28Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)753 µg188% DV
  29. 29French beans, rawLegumes and Legume Products · 1 cup (184 g)734 µg184% DV
  30. 30Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)734 µg183% DV
  31. 31Raw kidney beansLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
  32. 32California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
  33. 33Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)725 µg181% DV
  34. 34Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)723 µg181% DV
  35. 35Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)717 µg179% DV
  36. 36Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)716 µg179% DV
  37. 37Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)713 µg178% DV
  38. 38Power Bar, chocolateSnacks · 1 bar (68 g)711 µg178% DV
  39. 39PowerBarNutrition bars · 1 bar (68 g)711 µg178% DV
  40. 40Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg178% DV
  41. 41Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)710 µg178% DV
  42. 42Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
  43. 43Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)710 µg177% DV
  44. 44Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)707 µg177% DV
  45. 45Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)706 µg176% DV
  46. 46Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)703 µg176% DV
  47. 47No Fear Motherload energy drinkSport and energy drinks · 1 cup (248 g)702 µg175% DV
  48. 48No Fear energy drinkSport and energy drinks · 1 cup (248 g)702 µg175% DV
  49. 49Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)699 µg175% DV
  50. 50Soybeans, rawLegumes and Legume Products · 1 cup (186 g)698 µg174% DV
  51. 51Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)684 µg171% DV
  52. 52White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
  53. 53Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
  54. 54Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)680 µg170% DV
  55. 55Snickers Marathon Protein BarNutrition bars · 1 bar (80 g)680 µg170% DV
  56. 56Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)680 µg170% DV
  57. 57Snickers Marathon Chewy Chocolate Peanut BarSnacks · 1 bar (55 g)680 µg170% DV
  58. 58Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)680 µg170% DV
  59. 59Energy drink with carbonated water and HFCSBeverages · 8 fl oz (240 g)679 µg170% DV
  60. 60Sugar-free energy drinkBeverages · 8 fl oz (240 g)679 µg170% DV
  61. 61No Fear sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)679 µg170% DV
  62. 62Malt-O-Meal Crispy RiceBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)678 µg169% DV
  63. 63Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)676 µg169% DV
  64. 64Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)674 µg169% DV
  65. 65Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)674 µg168% DV
  66. 66Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)673 µg168% DV
  67. 67Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)669 µg167% DV
  68. 68Raw lupin beansLegumes and Legume Products · 1 cup (180 g)639 µg160% DV
  69. 69Raw fava beansLegumes and Legume Products · 1 cup (150 g)635 µg159% DV
  70. 70Domestic duck liver, rawPoultry Products · 3 oz (85 g)627 µg157% DV
  71. 71Raw goose liverPoultry Products · 3 oz (85 g)627 µg157% DV
  72. 72Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)587 µg147% DV
  73. 73Turkey liver, rawPoultry Products · 3 oz (85 g)575 µg144% DV
  74. 74Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)543 µg136% DV
  75. 75White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
  76. 76Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
  77. 77White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)518 µg129% DV
  78. 78Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)516 µg129% DV
  79. 79Chicken liver, rawPoultry Products · 3 oz (85 g)500 µg125% DV
  80. 80Chicken liverLiver and organ meats · 3 oz (85 g)493 µg123% DV
  81. 81Chicken liver, simmeredPoultry Products · 3 oz (85 g)491 µg123% DV
  82. 82Frozen edamame, preparedVegetables and Vegetable Products · 1 cup (155 g)482 µg121% DV
  83. 83Chicken liver, pan-friedPoultry Products · 3 oz (85 g)476 µg119% DV
  84. 84Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)466 µg117% DV
  85. 85Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)460 µg115% DV
  86. 86Edamame, cookedBeans, peas, legumes · 1 cup (160 g)458 µg114% DV
  87. 87Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)447 µg112% DV
  88. 88Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)443 µg111% DV
  89. 89Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)436 µg109% DV
  90. 90White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
  91. 91Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
  92. 92Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)433 µg108% DV
  93. 93Green soybeans, rawVegetables and Vegetable Products · 1 cup (256 g)422 µg106% DV
  94. 94Wheat germNot included in a food category · 1 cup (120 g)422 µg106% DV
  95. 95Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)420 µg105% DV
  96. 96Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)420 µg105% DV
  97. 97DalBeans, peas, legumes · 1 cup (240 g)413 µg103% DV
  98. 98Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)410 µg103% DV
  99. 99Slim Fast Original Meal BarNutrition bars · 1 bar (56 g)406 µg101% DV
  100. 100Raw arrowrootVegetables and Vegetable Products · 1 cup, sliced (120 g)406 µg101% 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.