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Foods high in Folate, total

Top food sources of Folate, total ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: µg

  1. 1

    Yeast extract spread

    3 786 µg/ 100 g227,16 µg (6 g serving)947% DV
  2. 2

    Yeast extract spread

    3 786 µg/ 100 g227,16 µg (6 g serving)947% DV
  3. 3

    Leavening agents, yeast

    2 340 µg/ 100 g93,6 µg (4 g serving)585% DV
  4. 4

    Yeast

    2 340 µg/ 100 g280,8 µg (12 g serving)585% DV
  5. 5

    Cereals ready-to-eat, QUAKER

    1 630 µg/ 100 g423,8 µg (26 g serving)408% DV
  6. 6

    Cereals ready-to-eat, QUAKER

    1 615 µg/ 100 g419,9 µg (26 g serving)404% DV
  7. 7

    Cereals ready-to-eat, QUAKER

    1 555 µg/ 100 g419,85 µg (27 g serving)389% DV
  8. 8

    Cereals ready-to-eat, QUAKER

    1 555 µg/ 100 g419,85 µg (27 g serving)389% DV
  9. 9

    Cereals ready-to-eat, QUAKER

    1 554 µg/ 100 g419,58 µg (27 g serving)389% DV
  10. 10

    Cereals ready-to-eat, QUAKER

    1 554 µg/ 100 g419,58 µg (27 g serving)389% DV
  11. 11

    Cereals ready-to-eat, QUAKER

    1 537 µg/ 100 g399,62 µg (26 g serving)384% DV
  12. 12

    Cereals ready-to-eat, QUAKER

    1 436 µg/ 100 g459,52 µg (32 g serving)359% DV
  13. 13

    Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

    1 427 µg/ 100 g399,56 µg (28 g serving)357% DV
  14. 14

    Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes

    1 379 µg/ 100 g399,91 µg (29 g serving)345% DV
  15. 15

    Cereals ready-to-eat, QUAKER

    1 353 µg/ 100 g432,96 µg (32 g serving)338% DV
  16. 16

    Cereals ready-to-eat, QUAKER

    1 334 µg/ 100 g413,54 µg (31 g serving)334% DV
  17. 17

    Cereals ready-to-eat, QUAKER

    1 318 µg/ 100 g421,76 µg (32 g serving)330% DV
  18. 18

    Cereals ready-to-eat, QUAKER

    1 311 µg/ 100 g419,52 µg (32 g serving)328% DV
  19. 19

    Cereals ready-to-eat, QUAKER

    1 305 µg/ 100 g417,6 µg (32 g serving)326% DV
  20. 20

    Cereals ready-to-eat, MALT-O-MEAL

    1 210 µg/ 100 g399,3 µg (33 g serving)303% DV
  21. 21

    Cereals, MALT-O-MEAL

    1 143 µg/ 100 g400,05 µg (35 g serving)286% DV
  22. 22

    Cereals, MALT-O-MEAL

    1 140 µg/ 100 g399 µg (35 g serving)285% DV
  23. 23

    Formulated bar, LUNA BAR

    1 057 µg/ 100 g507,36 µg (48 g serving)264% DV
  24. 24

    Cereals ready-to-eat, RALSTON Crispy Hexagons

    966 µg/ 100 g280,14 µg (29 g serving)242% DV
  25. 25

    Formulated bar, MARS SNACKFOOD US

    905 µg/ 100 g724 µg (80 g serving)226% DV
  26. 26

    Formulated bar, MARS SNACKFOOD US

    905 µg/ 100 g497,75 µg (55 g serving)226% DV
  27. 27

    Cereals, MALT-O-MEAL

    889 µg/ 100 g400,05 µg (45 g serving)222% DV
  28. 28

    Formulated bar, MARS SNACKFOOD US

    816 µg/ 100 g448,8 µg (55 g serving)204% DV
  29. 29

    Leavening agents, yeast

    785 µg/ 100 g133,45 µg (17 g serving)196% DV
  30. 30

    Cereals ready-to-eat, MALT-O-MEAL

    741 µg/ 100 g200,07 µg (27 g serving)185% DV
  31. 31

    Goose, liver, raw

    738 µg/ 100 g693,72 µg (94 g serving)185% DV
  32. 32

    Duck, domesticated, liver, raw

    738 µg/ 100 g324,72 µg (44 g serving)185% DV
  33. 33

    Cereals ready-to-eat, QUAKER

    737 µg/ 100 g420,09 µg (57 g serving)184% DV
  34. 34

    Cereals ready-to-eat, MALT-O-MEAL

    727 µg/ 100 g399,85 µg (55 g serving)182% DV
  35. 35

    Formulated bar, MARS SNACKFOOD US

    727 µg/ 100 g399,85 µg (55 g serving)182% DV
  36. 36

    Formulated bar, MARS SNACKFOOD US

    727 µg/ 100 g399,85 µg (55 g serving)182% DV
  37. 37

    Cereals ready-to-eat, QUAKER

    726 µg/ 100 g406,56 µg (56 g serving)182% DV
  38. 38

    Cereals ready-to-eat, QUAKER Oatmeal Squares

    723 µg/ 100 g404,88 µg (56 g serving)181% DV
  39. 39

    Cereals ready-to-eat, QUAKER

    722 µg/ 100 g404,32 µg (56 g serving)181% DV
  40. 40

    Cereals ready-to-eat, GENERAL MILLS

    714 µg/ 100 g199,92 µg (28 g serving)179% DV
  41. 41

    Cereals ready-to-eat, RALSTON TASTEEOS

    714 µg/ 100 g199,92 µg (28 g serving)179% DV
  42. 42

    Cereals ready-to-eat, RALSTON Corn Flakes

    714 µg/ 100 g199,92 µg (28 g serving)179% DV
  43. 43

    Turkey, all classes, liver, cooked

    691 µg/ 100 g587,35 µg (85 g serving)173% DV
  44. 44

    Cereals ready-to-eat, POST

    690 µg/ 100 g200,1 µg (29 g serving)173% DV
  45. 45

    Cereals ready-to-eat, MALT-O-MEAL

    690 µg/ 100 g200,1 µg (29 g serving)173% DV
  46. 46

    Cereals ready-to-eat, POST

    690 µg/ 100 g200,1 µg (29 g serving)173% DV
  47. 47

    Turkey, all classes, liver, raw

    677 µg/ 100 g765,01 µg (113 g serving)169% DV
  48. 48

    Cereals ready-to-eat, SUN COUNTRY

    669 µg/ 100 g93,66 µg (14 g serving)167% DV
  49. 49

    Cereals ready-to-eat, POST

    667 µg/ 100 g200,1 µg (30 g serving)167% DV
  50. 50

    Cereals ready-to-eat, POST

    667 µg/ 100 g200,1 µg (30 g serving)167% DV

Why Folate, total matters

Folate, total is an essential vitamin. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)400 µg per day

Best for these diets

The highest-ranking Folate, total foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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