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Foods High in Folate

6,246 foods contain Folate

Folate (Vitamin B9) is a water-soluble B vitamin critical for cell division and DNA synthesis. The recommended Daily Value is 400 mcg per day.

Health Benefits of Folate

  • Essential for preventing neural tube defects in pregnancy
  • Required for DNA synthesis and cell division
  • Supports red blood cell formation
  • May help reduce homocysteine levels (heart health)
  • Important for proper brain function and mental health

Folate Deficiency

Deficiency causes megaloblastic anemia, neural tube defects in pregnancy, fatigue, and poor growth.

Browse by Nutrient

Vitamin C Vitamin A Vitamin D Vitamin B12 Iron Calcium Potassium Magnesium Zinc Folate

Top 50 Foods Highest in Folate

Per 100g serving · SR Legacy (USDA)

# Food Folate % DV Calories Protein
1 Yeast extract spread Vegetables and Vegetable Products 3,786 mcg 947% 185 23.9g
2 Leavening agents, yeast, baker's, active dry Baked Products 2,340 mcg 585% 325 40.4g
3 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals 1,630 mcg 408% 397 4.5g
4 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals 1,615 mcg 404% 402 4.4g
5 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals 1,555 mcg 389% 398 4.4g
6 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Breakfast Cereals 1,555 mcg 389% 406 4.5g
7 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals 1,554 mcg 389% 331 6.4g
8 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH Breakfast Cereals 1,554 mcg 389% 417 7.1g
9 Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals 1,537 mcg 384% 397 4.4g
10 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal Breakfast Cereals 1,436 mcg 359% 373 9.2g
11 Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal Breakfast Cereals 1,427 mcg 357% 376 7.6g
12 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals 1,379 mcg 345% 390 10.2g
13 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals 1,353 mcg 338% 395 4.6g
14 Cereals ready-to-eat, QUAKER, KING VITAMAN Breakfast Cereals 1,334 mcg 334% 381 6.4g
15 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE Breakfast Cereals 1,318 mcg 330% 374 9.1g
16 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal Breakfast Cereals 1,311 mcg 328% 373 9.3g
17 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain Breakfast Cereals 1,305 mcg 326% 374 10.0g
18 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice Breakfast Cereals 1,210 mcg 303% 346 6.1g
19 Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals 1,143 mcg 286% 363 10.6g
20 Cereals, MALT-O-MEAL, original, plain, dry Breakfast Cereals 1,140 mcg 285% 365 11.8g
21 Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks 1,057 mcg 264% 403 20.8g
22 Cereals ready-to-eat, RALSTON Crispy Hexagons Breakfast Cereals 966 mcg 242% 379 5.9g
23 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks 905 mcg 226% 377 22.4g
24 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks 905 mcg 226% 381 22.5g
25 Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry Breakfast Cereals 889 mcg 222% 368 8.8g
26 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks 816 mcg 204% 386 21.9g
27 Leavening agents, yeast, baker's, compressed Baked Products 785 mcg 196% 105 8.4g
28 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals 741 mcg 185% 370 5.8g
29 Goose, liver, raw Poultry Products 738 mcg 185% 133 16.4g
30 Duck, domesticated, liver, raw Poultry Products 738 mcg 185% 136 18.7g
31 Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps Breakfast Cereals 737 mcg 184% 372 12.4g
32 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks 727 mcg 182% 422 18.5g
33 Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS Breakfast Cereals 727 mcg 182% 354 9.1g
34 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar Snacks 727 mcg 182% 396 24.3g
35 Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon Breakfast Cereals 726 mcg 182% 379 11.2g
36 Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple Breakfast Cereals 723 mcg 181% 380 11.3g
37 Cereals ready-to-eat, QUAKER, Oatmeal Squares Breakfast Cereals 722 mcg 181% 379 11.4g
38 Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals 714 mcg 179% 395 10.7g
39 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS Breakfast Cereals 714 mcg 179% 372 12.4g
40 Cereals ready-to-eat, RALSTON Corn Flakes Breakfast Cereals 714 mcg 179% 384 5.9g
41 Turkey, all classes, liver, cooked, simmered Poultry Products 691 mcg 173% 189 27g
42 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches Breakfast Cereals 690 mcg 173% 399 7g
43 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS Breakfast Cereals 690 mcg 173% 379 3.5g
44 Cereals ready-to-eat, POST, GRAPE-NUTS Flakes Breakfast Cereals 690 mcg 173% 376 9.4g
45 Turkey, all classes, liver, raw Poultry Products 677 mcg 169% 128 18.3g
46 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals 669 mcg 167% 366 31.4g
47 Cereals ready-to-eat, POST, ALPHA-BITS Breakfast Cereals 667 mcg 167% 389 10g
48 Cereals ready-to-eat, POST Bran Flakes Breakfast Cereals 667 mcg 167% 328 9.9g
49 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey Breakfast Cereals 667 mcg 167% 396 6.8g
50 Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Breakfast Cereals 667 mcg 167% 401 3.6g
View on Top Foods Rankings

Frequently Asked Questions

What foods are highest in Folate?

The top foods highest in Folate per 100g include: Yeast extract spread (3,786 mcg), Leavening agents, yeast, baker's, active dry (2,340 mcg), Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES (1,630 mcg), Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch (1,615 mcg), Cereals ready-to-eat, QUAKER, CAP'N CRUNCH (1,555 mcg).

How much Folate do I need per day?

The Daily Value (DV) for Folate is 400 mcg per day for adults. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare provider for personalized recommendations.

What happens if you don't get enough Folate?

Deficiency causes megaloblastic anemia, neural tube defects in pregnancy, fatigue, and poor growth.

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