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Foodmanac nutrient guide

100 Foods High In Folate With Benefits, Daily Needs and Warnings

Folate helps the body make DNA and new cells. It is especially important before and during pregnancy.

Use this page to understand Folate benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Folate foods Daily needs table Warnings

Folate benefits in the body

  • Helps the body make DNA and genetic material.
  • Supports red blood cell formation.
  • Supports normal growth and cell division.
  • Helps reduce neural tube defect risk when taken before pregnancy.
  • Works with vitamin B12 in one-carbon metabolism.

Who should pay attention?

  • Pregnancy raises folate needs.
  • Leafy greens, beans, lentils, and fortified grains can add folate.
  • Alcohol use can affect folate status.
  • Vitamin B12 status matters when interpreting folate intake.

How to use this list

  • Compare foods by measured database values.
  • Choose foods that fit your diet and culture.
  • Check serving size before judging a food.
  • Use medical advice for disease-specific diets.

Folate daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Folate daily requirements by age, sex, and life stage
GroupRecommended intake
Children 1–3 years150 mcg DFE/day
Children 4–8 years200 mcg DFE/day
Ages 9–13 years300 mcg DFE/day
Ages 14+ years400 mcg DFE/day
Pregnancy600 mcg DFE/day
Lactation500 mcg DFE/day
People who may become pregnant400 mcg folic acid/day from fortified foods or supplements

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Folate warnings and safe-use notes

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Folate

Foodmanac ranks these foods from the database nutrient values available for this nutrient. Amounts are shown exactly as stored in the food record.

Top foods ranked by Folate amount
Rank Food source Folate amount
1Yeast extract spread5880.00000000 µg
2Yeast extract spread5880.00000000 µg
3Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES2760.00000000 µg
4Cereals ready-to-eat, QUAKER, CAP'N CRUNCH2630.00000000 µg
5Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN2630.00000000 µg
6Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP2630.00000000 µg
7Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH2630.00000000 µg
8Cereals ready-to-eat, QUAKER, Christmas Crunch2600.00000000 µg
9Leavening agents, yeast, baker's, active dry2340.00000000 µg
10Yeast2340.00000000 µg
11Cereals ready-to-eat, QUAKER, KING VITAMAN2260.00000000 µg
12Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE2230.00000000 µg
13Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain2200.00000000 µg
14Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice2050.00000000 µg
15Cereals, MALT-O-MEAL, original, plain, dry1920.00000000 µg
16Cereals, MALT-O-MEAL, chocolate, dry1920.00000000 µg
17Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE1770.00000000 µg
18Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar1540.00000000 µg
19Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry1500.00000000 µg
20Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar1480.00000000 µg
21Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors1330.00000000 µg
22Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS1250.00000000 µg
23Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps1240.00000000 µg
24Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar1240.00000000 µg
25Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR1240.00000000 µg
26Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS1220.00000000 µg
27Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon1220.00000000 µg
28Cereals ready-to-eat, QUAKER, Oatmeal Squares1210.00000000 µg
29Cereals ready-to-eat, RALSTON TASTEEOS1200.00000000 µg
30Cereals ready-to-eat, GENERAL MILLS, CHEERIOS1200.00000000 µg
31Cereals ready-to-eat, POST, GRAPE-NUTS Flakes1160.00000000 µg
32Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches1160.00000000 µg
33Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS1120.00000000 µg
34Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS1120.00000000 µg
35Cereals ready-to-eat, POST Bran Flakes1120.00000000 µg
36Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS1120.00000000 µg
37Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal1120.00000000 µg
38Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey1120.00000000 µg
39Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS1120.00000000 µg
40Cereals ready-to-eat, POST, ALPHA-BITS1120.00000000 µg
41Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES1120.00000000 µg
42Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH1120.00000000 µg
43Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted1120.00000000 µg
44Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds1120.00000000 µg
45Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH1120.00000000 µg
46Formulated bar, POWER BAR, chocolate1050.00000000 µg
47Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds1050.00000000 µg
48Nutrition bar (PowerBar)1050.00000000 µg
49Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES1050.00000000 µg
50Cereal, K's, plain1030.00000000 µg
51Cereals ready-to-eat, RALSTON CRISP RICE1030.00000000 µg
52Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS1020.00000000 µg
53Cereal, oat bunches1020.00000000 µg
54Cereal, O's, multigrain1010.00000000 µg
55Cereal, rice crispy, plain995.00000000 µg
56Nutritional powder mix, high protein (Herbalife)971.00000000 µg
57Nutritional powder mix, high protein, NFS971.00000000 µg
58Beverages, nutritional shake mix, high protein, powder971.00000000 µg
59Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S945.00000000 µg
60Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS893.00000000 µg
61Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular892.00000000 µg
62Nutritional powder mix, sugar free (Carnation Instant Breakfast)850.00000000 µg
63Nutrition bar (Snickers Marathon Protein Bar)850.00000000 µg
64Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted850.00000000 µg
65Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush850.00000000 µg
66Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS848.00000000 µg
67Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES840.00000000 µg
68Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ805.00000000 µg
69Leavening agents, yeast, baker's, compressed785.00000000 µg
70Goose, liver, raw738.00000000 µg
71Duck, domesticated, liver, raw738.00000000 µg
72Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut725.00000000 µg
73Nutrition bar (South Beach Living Meal Bar)725.00000000 µg
74Nutrition bar (Slim Fast Original Meal Bar)725.00000000 µg
75Turkey, all classes, liver, cooked, simmered691.00000000 µg
76Turkey, all classes, liver, raw677.00000000 µg
77Yardlong beans, mature seeds, raw658.00000000 µg
78Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan653.00000000 µg
79Nutritional powder mix, sugar free (Slim Fast)653.00000000 µg
80Nutritional powder mix, high protein (Slim Fast)653.00000000 µg
81Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,653.00000000 µg
82Nutritional powder mix (Slim Fast)653.00000000 µg
83Mothbeans, mature seeds, raw649.00000000 µg
84Cowpeas, catjang, mature seeds, raw639.00000000 µg
85Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw633.00000000 µg
86Cereals ready-to-eat, POST, FRUITY PEBBLES627.00000000 µg
87Mung beans, mature seeds, raw625.00000000 µg
88Beans, adzuki, mature seeds, raw622.00000000 µg
89Cereal, other, honey622.00000000 µg
90Cereals ready-to-eat, POST, GOLDEN CRISP616.00000000 µg
91Beans, cranberry (roman), mature seeds, raw604.00000000 µg
92Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches594.00000000 µg
93Chicken, liver, all classes, raw588.00000000 µg
94Cereals ready-to-eat, frosted oat cereal with marshmallows587.00000000 µg
95Cereals ready-to-eat, chocolate-flavored frosted puffed corn587.00000000 µg
96Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES584.00000000 µg
97Cereals ready-to-eat, POST, COCOA PEBBLES583.00000000 µg
98Cereals, CREAM OF WHEAT, instant, dry583.00000000 µg
99Liver, chicken580.00000000 µg
100Seaweed, agar, dried580.00000000 µg

Frequently Asked Questions

What does Folate do in the body?

Folate helps the body make DNA and new cells. It is especially important before and during pregnancy.

How much Folate do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Folate?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Folate be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.

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