We have sorted our complete nutrition and vitamin database of over 7000 foods based on the amount of Folate. Click a food item to give a complete nutrition breakdown which can be scaled by different amount of foods, to answer the question what foods are high in Folate.

From this Folate rich foods list, the highest amount of Folate is Yeast extract spread which in 100g contains 3786 ug of Folate.

Conversely, the food with the lowest amount of Folate is Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax. This food item, in 100g, contains 769 ug of Folate.

In summary, from the list of foods on this page, in 100 g, the range of Folate is 3786 ug through to 769 ug of Folate.

Please remember that this gives an accurate value in 100g for Folate foods. For example 100g of Yeast extract spread contains 3786 ug of Folate. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the quantity in foods and Folate rich foods. Please bear this in mind when trying to increase or decrease the amount of Folate in your diet or you are simply looking for good sources of Folate.




 

Foods High in Folate - Folate in Foods per 100g

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Yeast extract spread - Folate
  100g serving, Folate = 3786 ug
  A typical food serving of 1 tsp (or 6g), Folate content is 227.16 ug
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S - Folate
  100g serving, Folate = 3288 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 27g), Folate content is 887.76 ug
Leavening agents, yeast, baker's, active dry - Folate
  100g serving, Folate = 2340 ug
  A typical food serving of 1 tsp (or 4g), Folate content is 93.6 ug
  Serving of 1 tbsp (or 12g), Folate content is 280.8 ug
  Serving of 1 packet (or 7.2g), Folate content is 168.48 ug
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH - Folate
  100g serving, Folate = 1555 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 27g), Folate content is 419.85 ug
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP - Folate
  100g serving, Folate = 1555 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 27g), Folate content is 419.85 ug
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH - Folate
  100g serving, Folate = 1554 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 27g), Folate content is 419.58 ug
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN - Folate
  100g serving, Folate = 1554 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 27g), Folate content is 419.58 ug
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch - Folate
  100g serving, Folate = 1550 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 26g), Folate content is 403 ug
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES - Folate
  100g serving, Folate = 1539 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 26g), Folate content is 400.14 ug
Cereals ready-to-eat, QUAKER, Christmas Crunch - Folate
  100g serving, Folate = 1537 ug
  A typical food serving of 1 serving (1 NLEA serving) (or 26g), Folate content is 399.62 ug
Cereals, MALT-O-MEAL, plain, dry - Folate
  100g serving, Folate = 1448 ug
  A typical food serving of 1 cup (or 165g), Folate content is 2389.2 ug
  Serving of 1 tbsp (or 10.3g), Folate content is 149.14 ug
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal - Folate
  100g serving, Folate = 1436 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 32g), Folate content is 459.52 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Folate
  100g serving, Folate = 1379 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 29g), Folate content is 399.91 ug
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal - Folate
  100g serving, Folate = 1353 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 32g), Folate content is 432.96 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Folate
  100g serving, Folate = 1345 ug
  A typical food serving of .333 cup (1 NLEA serving) (or 30g), Folate content is 403.5 ug
Cereals ready-to-eat, QUAKER, KING VITAMAN - Folate
  100g serving, Folate = 1334 ug
  A typical food serving of 1.5 cup (1 NLEA serving) (or 31g), Folate content is 413.54 ug
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Folate
  100g serving, Folate = 1333 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 30g), Folate content is 399.9 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Folate
  100g serving, Folate = 1333 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 30g), Folate content is 399.9 ug
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE - Folate
  100g serving, Folate = 1318 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 32g), Folate content is 421.76 ug
Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal - Folate
  100g serving, Folate = 1311 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 32g), Folate content is 419.52 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Folate
  100g serving, Folate = 1310 ug
  A typical food serving of .5 cup (1 NLEA serving) (or 31g), Folate content is 406.1 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K - Folate
  100g serving, Folate = 1290 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 31g), Folate content is 399.9 ug
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice - Folate
  100g serving, Folate = 1214 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 33g), Folate content is 400.62 ug
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat - Folate
  100g serving, Folate = 1212 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 33g), Folate content is 399.96 ug
Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon - Folate
  100g serving, Folate = 1210 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 33g), Folate content is 399.3 ug
Cereals, MALT-O-MEAL, chocolate, dry - Folate
  100g serving, Folate = 1208 ug
  A typical food serving of 1 cup (or 165g), Folate content is 1993.2 ug
  Serving of 1 tbsp (or 10.3g), Folate content is 124.42 ug
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX - Folate
  100g serving, Folate = 1106 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 47g), Folate content is 519.82 ug
Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS - Folate
  100g serving, Folate = 1059 ug
  A typical food serving of 1.333 cup (or 29g), Folate content is 307.11 ug
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE - Folate
  100g serving, Folate = 1057 ug
  A typical food serving of 1 bar (or 48g), Folate content is 507.36 ug
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry - Folate
  100g serving, Folate = 990 ug
  A typical food serving of 3 tbsp (or 35g), Folate content is 346.5 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX - Folate
  100g serving, Folate = 967 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 29g), Folate content is 280.43 ug
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH - Folate
  100g serving, Folate = 955 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 30g), Folate content is 286.5 ug
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry - Folate
  100g serving, Folate = 930 ug
  A typical food serving of 1 packet (1 NLEA serving) (or 43g), Folate content is 399.9 ug
Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry - Folate
  100g serving, Folate = 930 ug
  A typical food serving of 1 packet (1 NLEA serving) (or 43g), Folate content is 399.9 ug
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar - Folate
  100g serving, Folate = 905 ug
  A typical food serving of 1 bar (or 55g), Folate content is 497.75 ug
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar - Folate
  100g serving, Folate = 905 ug
  A typical food serving of 1 bar (or 55g), Folate content is 497.75 ug
Cereals ready-to-eat, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry - Folate
  100g serving, Folate = 882 ug
  A typical food serving of .25 cup (or 45g), Folate content is 396.9 ug
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal - Folate
  100g serving, Folate = 881 ug
  A typical food serving of 1 cup (or 30g), Folate content is 264.3 ug
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX - Folate
  100g serving, Folate = 851 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 47g), Folate content is 399.97 ug
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain - Folate
  100g serving, Folate = 839 ug
  A typical food serving of .75 cup (1 NLEA serving) (or 32g), Folate content is 268.48 ug
  Serving of .5 cup (or 21g), Folate content is 176.19 ug
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Folate
  100g serving, Folate = 816 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 49g), Folate content is 399.84 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins - Folate
  100g serving, Folate = 816 ug
  A typical food serving of .5 cup (1 NLEA serving) (or 49g), Folate content is 399.84 ug
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors - Folate
  100g serving, Folate = 816 ug
  A typical food serving of 1 bar (or 55g), Folate content is 448.8 ug
  Serving of 1 bar (or 44g), Folate content is 359.04 ug
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight - Folate
  100g serving, Folate = 800 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 50g), Folate content is 400 ug
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters - Folate
  100g serving, Folate = 800 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 52g), Folate content is 416 ug
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal - Folate
  100g serving, Folate = 800 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 50g), Folate content is 400 ug
Cereals ready-to-eat, GENERAL MILLS, KIX - Folate
  100g serving, Folate = 787 ug
  A typical food serving of 1.25 cup (1 NLEA serving) (or 30g), Folate content is 236.1 ug
Leavening agents, yeast, baker's, compressed - Folate
  100g serving, Folate = 785 ug
  A typical food serving of 1 cake (0.6 oz) (or 17g), Folate content is 133.45 ug
Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax - Folate
  100g serving, Folate = 769 ug
  A typical food serving of 1 cup (1 NLEA serving) (or 52g), Folate content is 399.88 ug




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