Foods high in Folic acid

Every food and ingredient below is ranked by measured Folic acid content per 100 g, drawn live from 355 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Folic acid

Ranked by Folic acid per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Yeast extract spread	FNDDS ingredient	2,993
2	Formulated bar, POWER BAR, chocolate	FNDDS ingredient	615
3	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	571
4	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	FNDDS ingredient	500
5	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	FNDDS ingredient	500
6	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	FNDDS ingredient	422
7	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	384
8	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	FNDDS ingredient	384
9	Cereals, CREAM OF WHEAT, instant, dry	FNDDS ingredient	323
10	Snacks, granola bar, fruit-filled, nonfat	FNDDS ingredient	302
11	Beverage, instant breakfast powder, chocolate, not reconstituted	FNDDS ingredient	285
12	Protein supplement, milk based, Muscle Milk Light, powder	FNDDS ingredient	280
13	Peanut butter, smooth, vitamin and mineral fortified	FNDDS ingredient	239
14	Beverages, Whey protein powder isolate	FNDDS ingredient	233
15	Rice, white, long-grain, regular, raw, enriched	FNDDS ingredient	223
16	Pasta, dry, enriched	FNDDS ingredient	219
17	Babyfood, cereal, oatmeal, dry fortified	FNDDS ingredient	212
18	Babyfood, cereal, rice, dry fortified	FNDDS ingredient	206
19	Noodles, egg, dry, enriched	FNDDS ingredient	201
20	Protein supplement, milk based, Muscle Milk, powder	FNDDS ingredient	200
21	Beverages, ABBOTT, EAS whey protein powder	FNDDS ingredient	200
22	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	FNDDS ingredient	199
23	Rice and vermicelli mix, rice pilaf flavor, unprepared	FNDDS ingredient	192
24	Macaroni or noodles with cheese, microwaveable, unprepared	FNDDS ingredient	187
25	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	FNDDS ingredient	187

Lowest in Folic acid

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

#	Food or ingredient	Source	Per 100g (UG)
346	Soup, minestrone, canned, reduced sodium, ready-to-serve	FNDDS ingredient	1
347	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	FNDDS ingredient	1
348	Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	FNDDS ingredient	1
349	Sauce, ready-to-serve, pepper, TABASCO	FNDDS ingredient	1
350	Frankfurter, turkey	FNDDS ingredient	1
351	Cheese sauce, prepared from recipe	FNDDS ingredient	2
352	Soup, cream of mushroom, canned, condensed, reduced sodium	FNDDS ingredient	2
353	Crackers, wheat, regular	FNDDS ingredient	2
354	Soup, chunky chicken noodle, canned, ready-to-serve	FNDDS ingredient	3
355	Candies, caramels, chocolate-flavor roll	FNDDS ingredient	3

More on Folic acid

What Folic acid is, how it is measured, and where these values come from.

Folic acid 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.