Foods high in Folate (B9)
Folate (vitamin B9) values are dietary folate equivalents (DFE) where the source reports them. Leafy greens, legumes and fortified grains are typical sources.
The Daily Value is 400 µg. The list ranks generic foods by Folate (B9) per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Yeast extract spread Vegetables and Vegetable Products | 5,881 µg | 1,470% | 353 µg 1 tsp |
| 2 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals | 2,757 µg | 689% | 717 µg 0.75 cup (1 NLEA serving) |
| 3 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Breakfast Cereals | 2,630 µg | 658% | 710 µg 1 cup (1 NLEA serving) |
| 4 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals | 2,630 µg | 658% | 710 µg 0.75 cup (1 NLEA serving) |
| 5 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals | 2,629 µg | 657% | 710 µg 0.75 cup (1 NLEA serving) |
| 6 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH Breakfast Cereals | 2,629 µg | 657% | 710 µg 0.75 cup (1 NLEA serving) |
| 7 | Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals | 2,600 µg | 650% | 676 µg 0.75 cup (1 NLEA serving) |
| 8 | Yeast Not included in a food category | 2,340 µg | 585% | 281 µg 1 tablespoon |
| 9 | Leavening agents, yeast, baker's, active dry Baked Products | 2,340 µg | 585% | 281 µg 1 tbsp |
| 10 | Cereals ready-to-eat, QUAKER, KING VITAMAN Breakfast Cereals | 2,255 µg | 564% | 699 µg 1.5 cup (1 NLEA serving) |
| 11 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE Breakfast Cereals | 2,227 µg | 557% | 713 µg 0.75 cup (1 NLEA serving) |
| 12 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain Breakfast Cereals | 2,205 µg | 551% | 706 µg 0.75 cup (1 NLEA serving) |
| 13 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice Breakfast Cereals | 2,054 µg | 514% | 678 µg 1.25 cup (1 NLEA serving) |
| 14 | Cereals, MALT-O-MEAL, original, plain, dry Breakfast Cereals | 1,925 µg | 481% | 674 µg 3 tbsp (1 NLEA serving) |
| 15 | Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals | 1,924 µg | 481% | 673 µg 3 tbsp (1 NLEA serving) |
| 16 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks | 1,773 µg | 443% | 851 µg 1 bar |
| 17 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals | 1,615 µg | 404% | 420 µg 0.75 cup (1 NLEA serving) |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks | 1,538 µg | 385% | 1,230 µg 1 bar |
| 19 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry Breakfast Cereals | 1,498 µg | 375% | 674 µg 0.25 cup (1 NLEA serving) |
| 20 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks | 1,480 µg | 370% | 814 µg 1 bar |
| 21 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal Breakfast Cereals | 1,436 µg | 359% | 460 µg 0.75 cup (1 NLEA serving) |
| 22 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal Breakfast Cereals | 1,427 µg | 357% | 400 µg 0.75 cup (1 NLEA serving) |
| 23 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals | 1,379 µg | 345% | 400 µg 1 serving (NLEA serving size = 0.75 cup) |
| 24 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals | 1,353 µg | 338% | 433 µg 1 cup (1 NLEA serving) |
| 25 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks | 1,334 µg | 334% | 587 µg 1 bar |
| 26 | Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal Breakfast Cereals | 1,311 µg | 328% | 420 µg 0.75 cup (1 NLEA serving) |
| 27 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals | 1,250 µg | 313% | 338 µg 0.75 cup (1 NLEA serving) |
| 28 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps Breakfast Cereals | 1,240 µg | 310% | 707 µg 1.25 cup (1 NLEA serving) |
| 29 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar Snacks | 1,236 µg | 309% | 680 µg 1 bar |
| 30 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks | 1,236 µg | 309% | 680 µg 1 bar |
| 31 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon Breakfast Cereals | 1,221 µg | 305% | 684 µg 1 cup (1 NLEA serving) |
| 32 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS Breakfast Cereals | 1,216 µg | 304% | 669 µg 1 cup (1 NLEA serving) |
| 33 | Cereals ready-to-eat, QUAKER, Oatmeal Squares Breakfast Cereals | 1,214 µg | 304% | 680 µg 1 cup (1 NLEA serving) |
| 34 | Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals | 1,201 µg | 300% | 336 µg 1 cup (1 NLEA serving) |
| 35 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS Breakfast Cereals | 1,198 µg | 300% | 335 µg 1 cup (1 NLEA serving) |
| 36 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches Breakfast Cereals | 1,159 µg | 290% | 336 µg 0.75 cup (1 NLEA serving) |
| 37 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes Breakfast Cereals | 1,159 µg | 290% | 336 µg 0.75 cup (1 NLEA serving) |
| 38 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 39 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 40 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 41 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 42 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 43 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 44 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS Breakfast Cereals | 1,121 µg | 280% | 336 µg 1 cup (1 NLEA serving) |
| 45 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 46 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Breakfast Cereals | 1,121 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 47 | Cereals ready-to-eat, POST, ALPHA-BITS Breakfast Cereals | 1,120 µg | 280% | 336 µg 1 cup (1 NLEA serving for adults) |
| 48 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Breakfast Cereals | 1,120 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 49 | Cereals ready-to-eat, POST Bran Flakes Breakfast Cereals | 1,120 µg | 280% | 336 µg 0.75 cup (1 NLEA serving) |
| 50 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS Breakfast Cereals | 1,120 µg | 280% | 336 µg 1 cup |
| 51 | Nutrition bar (PowerBar) Nutrition bars | 1,050 µg | 263% | 714 µg 1 bar |
| 52 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES Breakfast Cereals | 1,049 µg | 262% | 336 µg 1 cup (1 NLEA serving) |
| 53 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds Breakfast Cereals | 1,049 µg | 262% | 336 µg 0.75 cup (1 NLEA serving) |
| 54 | Formulated bar, POWER BAR, chocolate Snacks | 1,046 µg | 262% | 711 µg 1 bar |
| 55 | Cereal, K's, plain Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 1,030 µg | 258% | 361 µg 1 cup |
| 56 | Cereals ready-to-eat, RALSTON CRISP RICE Breakfast Cereals | 1,027 µg | 257% | 339 µg 1.25 cup (1 NLEA serving) |
| 57 | Cereal, oat bunches Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 1,020 µg | 255% | 459 µg 1 cup |
| 58 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS Breakfast Cereals | 1,017 µg | 254% | 336 µg 1 cup (1 NLEA serving) |
| 59 | Cereal, O's, multigrain Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 1,010 µg | 253% | 303 µg 1 cup |
| 60 | Cereal, rice crispy, plain Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 995 µg | 249% | 249 µg 1 cup |
| 61 | Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders | 971 µg | 243% | 121 µg 1 scoop |
| 62 | Beverages, nutritional shake mix, high protein, powder Beverages | 971 µg | 243% | 97.1 µg 1 tbsp |
| 63 | Nutritional powder mix, high protein, NFS Protein and nutritional powders | 971 µg | 243% | 408 µg 1 packet D.E.L.T.A |
| 64 | Cereals ready-to-eat, RALSTON Crispy Hexagons Breakfast Cereals | 966 µg | 242% | 280 µg 1 cup (1 NLEA serving) |
| 65 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S Breakfast Cereals | 945 µg | 236% | 255 µg 0.75 cup (1 NLEA serving) |
| 66 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS Breakfast Cereals | 893 µg | 223% | 268 µg 0.75 cup (1 NLEA serving) |
| 67 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals | 892 µg | 223% | 125 µg 2 tbsp (1 NLEA serving) |
| 68 | Nutrition bar (Snickers Marathon Protein Bar) Nutrition bars | 850 µg | 213% | 680 µg 1 bar |
| 69 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush Snacks | 850 µg | 213% | 680 µg 1 bar |
| 70 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products | 850 µg | 213% | 47.6 µg 1 tbsp |
| 71 | Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders | 850 µg | 213% | 47.6 µg 1 tablespoon |
| 72 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Breakfast Cereals | 848 µg | 212% | 466 µg 1 cup (1 NLEA serving) |
| 73 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals | 840 µg | 210% | 227 µg 0.75 cup |
| 74 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals | 805 µg | 201% | 113 µg 2 tbsp (1 NLEA serving) |
| 75 | Leavening agents, yeast, baker's, compressed Baked Products | 785 µg | 196% | 133 µg 1 cake (0.6 oz) |
| 76 | Goose, liver, raw Poultry Products | 738 µg | 185% | 81.2 µg 1 unit (yield from 1 lb ready-to-cook goose) |
| 77 | Duck, domesticated, liver, raw Poultry Products | 738 µg | 185% | 73.8 µg 1 unit (yield from 1 lb ready-to-cook duck) |
| 78 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut Snacks | 725 µg | 181% | 399 µg 1 bar |
| 79 | Nutrition bar (South Beach Living Meal Bar) Nutrition bars | 725 µg | 181% | 363 µg 1 bar |
| 80 | Nutrition bar (Slim Fast Original Meal Bar) Nutrition bars | 725 µg | 181% | 406 µg 1 bar |
| 81 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple Breakfast Cereals | 723 µg | 181% | 405 µg 1 cup (1 NLEA serving) |
| 82 | Cereals ready-to-eat, RALSTON Corn Flakes Breakfast Cereals | 714 µg | 179% | 200 µg 1 cup (1 NLEA serving) |
| 83 | Turkey, all classes, liver, cooked, simmered Poultry Products | 691 µg | 173% | 366 µg 1 liver cooked |
| 84 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS Breakfast Cereals | 690 µg | 173% | 200 µg 1.33 cup |
| 85 | Turkey, all classes, liver, raw Poultry Products | 677 µg | 169% | 528 µg 1 raw liver |
| 86 | Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals | 667 µg | 167% | 200 µg 1 cup (NLEA serving) |
| 87 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches Breakfast Cereals | 667 µg | 167% | 200 µg 0.75 cup (1 NLEA serving) |
| 88 | Yardlong beans, mature seeds, raw Legumes and Legume Products | 658 µg | 165% | 1,099 µg 1 cup |
| 89 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages | 653 µg | 163% | 170 µg 1 scoop |
| 90 | Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders | 653 µg | 163% | 91.4 µg 1 scoop |
| 91 | Nutritional powder mix (Slim Fast) Protein and nutritional powders | 653 µg | 163% | 170 µg 1 scoop |
| 92 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages | 653 µg | 163% | 170 µg 1 scoop |
| 93 | Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders | 653 µg | 163% | 170 µg 1 scoop |
| 94 | Mothbeans, mature seeds, raw Legumes and Legume Products | 649 µg | 162% | 1,272 µg 1 cup |
| 95 | Cowpeas, catjang, mature seeds, raw Legumes and Legume Products | 639 µg | 160% | 1,067 µg 1 cup |
| 96 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Legumes and Legume Products | 633 µg | 158% | 66.5 µg 1 tbsp |
| 97 | Cereals ready-to-eat, POST, FRUITY PEBBLES Breakfast Cereals | 627 µg | 157% | 169 µg 0.75 cup (1 NLEA serving) |
| 98 | Mung beans, mature seeds, raw Legumes and Legume Products | 625 µg | 156% | 81.3 µg 1 tbsp |
| 99 | Beans, adzuki, mature seeds, raw Legumes and Legume Products | 622 µg | 156% | 1,225 µg 1 cup |
| 100 | Cereal, other, honey Ready-to-eat cereal, higher sugar (>21.2g/100g) | 622 µg | 156% | 249 µg 1 cup |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.