Foods High in Folate

Overview

These 50 foods have the highest Folate content per 100g serving. The top-ranked food, Yeast extract spread, provides 3,786.0 mcg (947% of the Daily Value).

The FDA recommends 400 mcg of Folate daily. Foods on this list average 1,080.6 mcg per 100g (270% DV).

#1 Food

3,786.0

mcg per 100g

Daily Value

400

mcg

Foods Listed

ranked by Folate

Full Rankings

#	Food	Folate	% DV	Calories	Info
1	Yeast extract spread	3,786.0 mcg	947%	185	3,786.0 mcg 947% DV 185 cal
2	Leavening agents, yeast, baker's, active dry	2,340.0 mcg	585%	325	2,340.0 mcg 585% DV 325 cal
3	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	1,630.0 mcg	408%	397	1,630.0 mcg 408% DV 397 cal
4	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	1,615.0 mcg	404%	402	1,615.0 mcg 404% DV 402 cal
5	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	1,555.0 mcg	389%	398	1,555.0 mcg 389% DV 398 cal
6	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	1,555.0 mcg	389%	406	1,555.0 mcg 389% DV 406 cal
7	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	1,554.0 mcg	389%	417	1,554.0 mcg 389% DV 417 cal
8	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	1,554.0 mcg	389%	331	1,554.0 mcg 389% DV 331 cal
9	Cereals ready-to-eat, QUAKER, Christmas Crunch	1,537.0 mcg	384%	397	1,537.0 mcg 384% DV 397 cal
10	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	1,436.0 mcg	359%	373	1,436.0 mcg 359% DV 373 cal
11	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	1,427.0 mcg	357%	376	1,427.0 mcg 357% DV 376 cal
12	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	1,379.0 mcg	345%	390	1,379.0 mcg 345% DV 390 cal
13	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	1,353.0 mcg	338%	395	1,353.0 mcg 338% DV 395 cal
14	Cereals ready-to-eat, QUAKER, KING VITAMAN	1,334.0 mcg	334%	381	1,334.0 mcg 334% DV 381 cal
15	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	1,318.0 mcg	330%	374	1,318.0 mcg 330% DV 374 cal
16	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	1,311.0 mcg	328%	373	1,311.0 mcg 328% DV 373 cal
17	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	1,305.0 mcg	326%	374	1,305.0 mcg 326% DV 374 cal
18	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	1,210.0 mcg	303%	346	1,210.0 mcg 303% DV 346 cal
19	Cereals, MALT-O-MEAL, chocolate, dry	1,143.0 mcg	286%	363	1,143.0 mcg 286% DV 363 cal
20	Cereals, MALT-O-MEAL, original, plain, dry	1,140.0 mcg	285%	365	1,140.0 mcg 285% DV 365 cal
21	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	1,057.0 mcg	264%	403	1,057.0 mcg 264% DV 403 cal
22	Cereals ready-to-eat, RALSTON Crispy Hexagons	966.0 mcg	242%	379	966.0 mcg 242% DV 379 cal
23	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	905.0 mcg	226%	377	905.0 mcg 226% DV 377 cal
24	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	905.0 mcg	226%	381	905.0 mcg 226% DV 381 cal
25	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	889.0 mcg	222%	368	889.0 mcg 222% DV 368 cal
26	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	816.0 mcg	204%	386	816.0 mcg 204% DV 386 cal
27	Leavening agents, yeast, baker's, compressed	785.0 mcg	196%	105	785.0 mcg 196% DV 105 cal
28	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	741.0 mcg	185%	370	741.0 mcg 185% DV 370 cal
29	Goose, liver, raw	738.0 mcg	185%	133	738.0 mcg 185% DV 133 cal
30	Duck, domesticated, liver, raw	738.0 mcg	185%	136	738.0 mcg 185% DV 136 cal
31	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	737.0 mcg	184%	372	737.0 mcg 184% DV 372 cal
32	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	727.0 mcg	182%	354	727.0 mcg 182% DV 354 cal
33	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	727.0 mcg	182%	396	727.0 mcg 182% DV 396 cal
34	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	727.0 mcg	182%	422	727.0 mcg 182% DV 422 cal
35	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	726.0 mcg	182%	379	726.0 mcg 182% DV 379 cal
36	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	723.0 mcg	181%	380	723.0 mcg 181% DV 380 cal
37	Cereals ready-to-eat, QUAKER, Oatmeal Squares	722.0 mcg	181%	379	722.0 mcg 181% DV 379 cal
38	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	714.0 mcg	179%	372	714.0 mcg 179% DV 372 cal
39	Cereals ready-to-eat, RALSTON TASTEEOS	714.0 mcg	179%	395	714.0 mcg 179% DV 395 cal
40	Cereals ready-to-eat, RALSTON Corn Flakes	714.0 mcg	179%	384	714.0 mcg 179% DV 384 cal
41	Turkey, all classes, liver, cooked, simmered	691.0 mcg	173%	189	691.0 mcg 173% DV 189 cal
42	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	690.0 mcg	173%	376	690.0 mcg 173% DV 376 cal
43	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	690.0 mcg	173%	379	690.0 mcg 173% DV 379 cal
44	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	690.0 mcg	173%	399	690.0 mcg 173% DV 399 cal
45	Turkey, all classes, liver, raw	677.0 mcg	169%	128	677.0 mcg 169% DV 128 cal
46	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	669.0 mcg	167%	366	669.0 mcg 167% DV 366 cal
47	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	667.0 mcg	167%	401	667.0 mcg 167% DV 401 cal
48	Cereals ready-to-eat, POST, ALPHA-BITS	667.0 mcg	167%	389	667.0 mcg 167% DV 389 cal
49	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	667.0 mcg	167%	396	667.0 mcg 167% DV 396 cal
50	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	667.0 mcg	167%	379	667.0 mcg 167% DV 379 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Folate?

Yeast extract spread has the highest Folate content at 3,786.0 mcg per 100g, which is 947% of the Daily Value.

How much Folate do I need daily?

The FDA Daily Value for Folate is 400 mcg. The top foods on this list provide 270% of that in just 100g.

What are good sources of Folate?

The best sources include Yeast extract spread, Leavening agents, yeast, baker's, active dry, and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES. All provide significant amounts per 100g serving.