Folate Rich Foods Chart
Folate in dietary folate equivalents (DFE) per 100 g and per 100 kcal, ranked. DFE counts the folic acid in fortified grains at its higher absorption, so fortified cereals sit next to nutritional yeast, edamame, seeds and spinach.
The 1,000 mcg/day upper limit applies to folic acid from supplements and fortified foods only, not to folate that occurs naturally in food (National Academies, via NIH ODS).
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Nutritional yeast | 2340.0 mcg | 720.0 mcg | 585% DV |
| Cheerios (plain) | 1198.0 mcg | 322.0 mcg | 300% DV |
| Frosted Flakes | 536.0 mcg | 137.8 mcg | 134% DV |
| Rice Krispies | 500.0 mcg | 133.3 mcg | 125% DV |
| Edamame (cooked) | 311.0 mcg | 257.0 mcg | 78% DV |
| Wheat germ (raw) | 281.0 mcg | 78.1 mcg | 70% DV |
| Sunflower seed butter | 237.0 mcg | 38.4 mcg | 59% DV |
| Sunflower seeds | 227.0 mcg | 38.9 mcg | 57% DV |
| Cinnamon Toast Crunch | 214.0 mcg | 51.7 mcg | 54% DV |
| Wakame (dried) | 196.0 mcg | 435.6 mcg | 49% DV |
| Spinach (raw) | 194.0 mcg | 843.5 mcg | 48% DV |
| Protein bar | 184.0 mcg | 44.7 mcg | 46% DV |
| Lentils (cooked) | 181.0 mcg | 156.0 mcg | 45% DV |
| Chickpeas (cooked) | 172.0 mcg | 104.9 mcg | 43% DV |
| Pinto beans (cooked) | 172.0 mcg | 120.3 mcg | 43% DV |
| White bread | 171.0 mcg | 64.3 mcg | 43% DV |
| Pretzels (hard) | 166.0 mcg | 43.2 mcg | 42% DV |
| Bagel (plain) | 163.0 mcg | 61.7 mcg | 41% DV |
| Glazed donut | 155.0 mcg | 36.8 mcg | 39% DV |
| Black beans (cooked) | 149.0 mcg | 112.9 mcg | 37% DV |
| Asparagus (cooked) | 149.0 mcg | 677.3 mcg | 37% DV |
| Endive (raw) | 142.0 mcg | 835.3 mcg | 36% DV |
| Navy beans (cooked) | 140.0 mcg | 100.0 mcg | 35% DV |
| White rice (cooked) | 136.0 mcg | 110.6 mcg | 34% DV |
| Romaine lettuce | 136.0 mcg | 800.0 mcg | 34% DV |
| Kidney beans (cooked) | 130.0 mcg | 102.4 mcg | 32% DV |
| Croissant (butter) | 130.0 mcg | 32.0 mcg | 32% DV |
| Cheese pizza (regular crust) | 129.0 mcg | 48.5 mcg | 32% DV |
| Pasta (cooked) | 119.0 mcg | 75.3 mcg | 30% DV |
| Hemp seeds (hulled) | 110.0 mcg | 19.9 mcg | 28% DV |
Common questions
How much folate do I need per day?
The FDA daily value and adult RDA are 400 mcg DFE; the RDA is 600 mcg DFE in pregnancy and 500 mcg DFE while breastfeeding (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (400 mcg for this nutrient, 21 CFR 101.9).