Foods high in Folate, DFE

Every food and ingredient below is ranked by measured Folate, DFE content per 100 g, drawn live from 1,637 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Folate, DFE

Ranked by Folate, DFE per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Yeast extract spread	FNDDS ingredient	5,881
2	Leavening agents, yeast, baker's, active dry	FNDDS ingredient	2,340
3	Formulated bar, POWER BAR, chocolate	FNDDS ingredient	1,046
4	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	971
5	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	FNDDS ingredient	850
6	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	FNDDS ingredient	850
7	Leavening agents, yeast, baker's, compressed	FNDDS ingredient	785
8	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	FNDDS ingredient	725
9	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	653
10	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	FNDDS ingredient	653
11	Chicken, liver, all classes, raw	FNDDS ingredient	588
12	Cereals, CREAM OF WHEAT, instant, dry	FNDDS ingredient	583
13	Seaweed, agar, dried	FNDDS ingredient	580
14	Chicken, liver, all classes, cooked, simmered	FNDDS ingredient	578
15	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	FNDDS ingredient	557
16	Peanut butter, smooth, vitamin and mineral fortified	FNDDS ingredient	540
17	Snacks, granola bar, fruit-filled, nonfat	FNDDS ingredient	527
18	Beverage, instant breakfast powder, chocolate, not reconstituted	FNDDS ingredient	485
19	Lentils, raw	FNDDS ingredient	479
20	Protein supplement, milk based, Muscle Milk Light, powder	FNDDS ingredient	476
21	Beans, black, mature seeds, raw	FNDDS ingredient	444
22	Babyfood, cereal, oatmeal, dry fortified	FNDDS ingredient	396
23	Beverages, Whey protein powder isolate	FNDDS ingredient	395
24	Pasta, dry, enriched	FNDDS ingredient	391
25	Rice, white, long-grain, regular, raw, enriched	FNDDS ingredient	387

Lowest in Folate, DFE

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
1628	Apricot nectar, canned, with added ascorbic acid	FNDDS ingredient	1
1629	Ham salad spread	FNDDS ingredient	1
1630	Soup, chicken with rice, canned, condensed	FNDDS ingredient	1
1631	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	FNDDS ingredient	1
1632	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	FNDDS ingredient	1
1633	Peach nectar, canned, with sucralose, without added ascorbic acid	FNDDS ingredient	1
1634	Soup, chicken broth or bouillon, dry, prepared with water	FNDDS ingredient	1
1635	Margarine, regular, 80% fat, composite, stick, without salt	FNDDS ingredient	1
1636	Cheese, dry white, queso seco	FNDDS ingredient	1
1637	Cranberries, raw	FNDDS ingredient	1

More on Folate, DFE

What Folate, DFE is, how it is measured, and where these values come from.

Folate, DFE nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.