Foods high in Folate, total

Every food and ingredient below is ranked by measured Folate, total content per 100 g, drawn live from 1,790 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Folate, total

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

#	Food or ingredient	Source	Per 100g (UG)
1	Yeast extract spread	FNDDS ingredient	3,786
2	Leavening agents, yeast, baker's, active dry	FNDDS ingredient	2,340
3	Leavening agents, yeast, baker's, compressed	FNDDS ingredient	785
4	Formulated bar, POWER BAR, chocolate	FNDDS ingredient	615
5	Chicken, liver, all classes, raw	FNDDS ingredient	588
6	Seaweed, agar, dried	FNDDS ingredient	580
7	Chicken, liver, all classes, cooked, simmered	FNDDS ingredient	578
8	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	571
9	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	FNDDS ingredient	557
10	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	FNDDS ingredient	500
11	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	FNDDS ingredient	500
12	Lentils, raw	FNDDS ingredient	479
13	Beans, black, mature seeds, raw	FNDDS ingredient	444
14	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	FNDDS ingredient	430
15	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	385
16	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	FNDDS ingredient	385
17	Peanut butter, smooth, vitamin and mineral fortified	FNDDS ingredient	373
18	Cereals, CREAM OF WHEAT, instant, dry	FNDDS ingredient	357
19	Cereals ready-to-eat, wheat germ, toasted, plain	FNDDS ingredient	352
20	Flour, soy, full-fat	FNDDS ingredient	345
21	Pate, chicken liver, canned	FNDDS ingredient	321
22	Snacks, granola bar, fruit-filled, nonfat	FNDDS ingredient	316
23	Edamame, frozen, prepared	FNDDS ingredient	311
24	Spices, basil, dried	FNDDS ingredient	310
25	Flour, soy, defatted	FNDDS ingredient	305

Lowest in Folate, total

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

#	Food or ingredient	Source	Per 100g (UG)
1781	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Foundation Food	0.664
1782	Apples, gala, with skin, raw	Foundation Food	0.812
1783	Applesauce, canned, sweetened, without salt	FNDDS ingredient	1
1784	Soup, pea, green, canned, prepared with equal volume water	FNDDS ingredient	1
1785	Sauce, ready-to-serve, pepper, TABASCO	FNDDS ingredient	1
1786	Margarine, regular, 80% fat, composite, stick, with salt	FNDDS ingredient	1
1787	Cheese, dry white, queso seco	FNDDS ingredient	1
1788	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	FNDDS ingredient	1
1789	Babyfood, prunes, without vitamin c, strained	FNDDS ingredient	1
1790	Cranberries, raw	FNDDS ingredient	1

More on Folate, total

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

Folate, total 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.