Foods Sorted By: Folate
Rank Food Name Value/Serving
Serving Size
 % of RDA
1Mothbeans, mature seeds, raw1,272.04 mcg1 cup318
2KAL Nutritional Yeast Flakes1,240.00 mcg0 3 Rounded Tablespoons310
3Beans, adzuki, mature seeds, raw1,225.34 mcg1 cup306
4Beans, cranberry (roman), mature seeds, raw1,177.80 mcg1 cup294
5Yardlong beans, mature seeds, raw1,098.86 mcg1 cup275
6Cowpeas, catjang, mature seeds, raw1,067.13 mcg1 cup267
7Beans, pink, mature seeds, raw972.30 mcg1 cup243
8Pigeon peas (red gram), mature seeds, raw934.80 mcg1 cup234
9Beans, great northern, mature seeds, raw882.06 mcg1 cup221
10Beans, small white, mature seeds, raw829.90 mcg1 cup207
11Beans, black turtle soup, mature seeds, raw816.96 mcg1 cup204
12Lima beans, thin seeded (baby), mature seeds, raw808.00 mcg1 cup202
13Rip-It Energy Fuel - Sugar Free - Citrus-X800.00 mcg0 One 16 oz. Can200
14Beans, yellow, mature seeds, raw762.44 mcg1 cup191
15Beans, navy, mature seeds, raw757.12 mcg1 cup189
16Beans, french, mature seeds, raw734.16 mcg1 cup184
17Beans, kidney, all types, mature seeds, raw724.96 mcg1 cup181
18Beans, kidney, california red, mature seeds, raw724.96 mcg1 cup181
19Beans, kidney, royal red, mature seeds, raw723.12 mcg1 cup181
20Soybeans, mature seeds, raw697.50 mcg1 cup174
21Turkey, liver, all classes, raw677.00 mcg1 liver169
22Lupins, mature seeds, raw639.00 mcg1 cup160
23Turkey, liver, all classes, cooked, simmered573.53 mcg1 liver143
24Cereals ready-to-eat, QUAKER, QUAKER Life Vanilla Yogurt Crunc...478.50 mcg1.25 cup (1 NLEA serving)120
25Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES439.60 mcg1 cup (1 NLEA serving)110
26Cereals ready-to-eat, QUAKER, QUAKER Toasted Oatmeal Cereal439.04 mcg1 cup (1 NLEA serving)110
27Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES436.80 mcg1 cup (1 NLEA serving)109
28Cereals ready-to-eat, QUAKER, Oatmeal Cereal, Brown Sugar Bliss435.61 mcg1 cup109
29Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE422.08 mcg0.75 cup (1 NLEA serving)106
30Cereals ready-to-eat, QUAKER, QUAKER COCOA BLASTS420.09 mcg1 cup (1 NLEA serving)105
31Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal420.09 mcg1.25 cup105
32Cereals ready-to-eat, QUAKER, QUAKER APPLE ZAPS420.00 mcg0.75 cup (1 NLEA serving)105
33Cereals ready-to-eat, QUAKER, CAP'N CRUNCH419.85 mcg0.75 cup (1 NLEA serving)105
34Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP419.85 mcg1 cup (1 NLEA serving)105
35Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH419.58 mcg0.75 cup (1 NLEA serving)105
36Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN419.58 mcg0.75 cup (1 NLEA serving)105
37Cereals ready-to-eat, Quaker, Peanut Butter Chocolatey Crunch ...419.58 mcg0.75 cup (1 NLEA serving)105
38Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal419.52 mcg0.75 cup (1 NLEA serving)105
39Formulated bar, POWER BAR, chocolate418.20 mcg1 bar105
40Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, H...415.03 mcg1 cup (1 NLEA serving)104
41Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios413.70 mcg1 cup103
42Cereals ready-to-eat, QUAKER, KING VITAMAN413.54 mcg1.5 cup (1 NLEA serving)103
43Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Yogurt Bites407.12 mcg1.25 cup (1 NLEA serving)102
44Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original406.10 mcg0.5 cup (1 NLEA serving)102
45Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX405.90 mcg0.667 cup (1 NLEA serv...101
46Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS403.50 mcg0.333 cup (1 NLEA serv...101
47Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes403.50 mcg0.75 cup (1 NLEA serving)101
48Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with ...403.20 mcg0.666 cup (1 NLEA serv...101
49Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran F...403.10 mcg0.75 cup (1 NLEA serving)101
50Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Cereal402.50 mcg1 cup (1 NLEA serving)101
51Chickpea flour (besan)402.04 mcg1 cup101
52Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein401.50 mcg1 cup (1 NLEA serving)100
53Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice400.62 mcg1 cup (1 NLEA serving)100
54Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S400.14 mcg0.75 cup (1 NLEA serving)100
55Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES400.14 mcg0.75 cup (1 NLEA serving)100
56Formulated Bar, MASTERFOODS USA, SNICKERS MARATHON Protein Per...400.00 mcg1 bar100
57Cereals ready-to-eat, KASHI Heart to Heart by KELLOGG399.96 mcg0.75 cup (1 NLEA serving)100
58Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL399.90 mcg0.75 cup (1 NLEA serving)100
59Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19399.90 mcg1 cup (1 NLEA serving)100
60Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K399.90 mcg1 cup (1 NLEA serving)100
61Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes399.90 mcg1.333 cup (1 NLEA serv...100
62Cereals ready-to-eat, QUAKER, Christmas Crunch399.88 mcg0.75 cup (1 NLEA serving)100
63Formulated Bar, MASTERFOODS USA, SNICKERS Marathon Chewy Choco...399.85 mcg1 bar100
64Formulated Bar, MASTERFOODS USA,SNICKERS Marathon Multi Grain ...399.85 mcg1 bar100
65Cereals ready-to-eat, NATURE'S PATH, OPTIMUM399.85 mcg1 cup100
66Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran399.85 mcg1 cup (1 NLEA serving)100
67Cereals ready-to-eat, GENERAL MILLS, HARMONY399.85 mcg1.25 cup100
68Cereals ready-to-eat, KASHI HEART TO HEART Wild Blueberry by K...399.85 mcg1.25 cup (1 NLEA serving)100
69Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Raisin Bran399.85 mcg1.33 cup (1 NLEA serving)100
70Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola witho...399.84 mcg0.5 cup100
71Formulated Bar, MASTERFOODS USA, SNICKERS Marathon Double Choc...398.20 mcg1 bar100
72Formulated Bar, MASTERFOODS USA, SNICKERS Marathon Honey Nut O...398.20 mcg1 bar100
73Cereals ready-to-eat, MALT-O-MEAL, Maple & Brown Sugar Hot Whe...396.90 mcg0.25 cup99
74Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX379.50 mcg1 cup (1 NLEA serving)95
75Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX376.00 mcg0.75 cup (1 NLEA serving)94
76Soy flour, low-fat, crude protein basis (N x 6.25)360.80 mcg1 cup, stirred90
77Formulated Bar, MASTERFOODS USA, SNICKERS Marathon Energy Bar,...359.04 mcg1 bar90
78Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RIGHT Fruit & Nut354.04 mcg0.75 cup (1 NLEA serving)89
79Cereals ready-to-eat, MALT-O-MEAL, Farina Hot Wheat Cereal, dry346.50 mcg3 tbsp87
80Lamb, variety meats and by-products, liver, cooked, pan-fried340.00 mcg3 oz85
81Cereals ready-to-eat, QUAKER, Cranberry Macadamia Nut Cereal318.60 mcg1 cup80
82Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS307.11 mcg1.333 cup77
83Cereals ready-to-eat, GENERAL MILLS, CHEERIOS292.50 mcg1 cup (1 NLEA serving)73
84Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH286.50 mcg0.75 cup (1 NLEA serving)72
85Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Cereal283.04 mcg0.5 cup (1 NLEA serving)71
86Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain268.48 mcg0.75 cup (1 NLEA serving)67
87Cereals ready-to-eat, QUAKER, SUPERMAN LIFE Cereal266.40 mcg0.75 cup (1 NLEA serving)67
88Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal264.30 mcg1 cup66
89Cereals ready-to-eat, KRAFT, POST, HONEY BUNCHES OF OATS, hone...244.50 mcg0.75 cup (1 NLEA serving)61
90Cereals ready-to-eat, GENERAL MILLS, Team CHEERIOS240.03 mcg0.75 cup (1 NLEA serving)60
91Veal, variety meats and by-products, liver, cooked, pan-fried234.50 mcg1 slice59
92Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS223.50 mcg1 cup56
93Cereals ready-to-eat, MALT-O-MEAL, Apple Cinnamon TOASTY O's210.00 mcg0.75 cup (1 NLEA serving)53
94Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS ...204.00 mcg0.75 cup (1 NLEA serving)51
95Cereals ready-to-eat, KELLOGG, KELLOGG'S, CRISPIX CINNAMON CRUNCH203.10 mcg0.75 cup51
96Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS201.15 mcg0.75 cup (1 NLEA serving)50
97Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES201.00 mcg0.75 cup (1 NLEA serving)50
98Cereals ready-to-eat, GENERAL MILLS, WHEATIES Raisin Bran200.20 mcg1 cup (1 NLEA serving)50
99Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX200.10 mcg0.75 cup (1 NLEA serving)50
100Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS200.10 mcg0.75 cup (1 NLEA serving)50