Foods ranked by nutrient
Which foods are highest in folate?
The foods with the most folate per 100 g, as eaten. Top of the list: cereal, k's, plain, with 1,034 µg per 100 g.
| Food | Folate per 100 g |
|---|---|
| 1.Cereal, K's, plain30 g: 310 µg | 1,034 µg |
| 2.Cereal, oat bunches30 g: 306 µg | 1,020 µg |
| 3.Liver, chicken22 g: 128 µg | 580 µg |
| 4.Peanut butter, vitamin and mineral fortified16 g: 86.4 µg | 540 µg |
| 5.Wheat germ120 g: 422 µg | 352 µg |
| 6.Crackers, cheese, reduced fat3 g: 10.5 µg | 349 µg |
| 7.Liver, paste or pate210 g: 674 µg | 321 µg |
| 8.Edamame, cooked160 g: 458 µg | 286 µg |
| 9.Breadsticks, hard10 g: 25.5 µg | 255 µg |
| 10.French toast sticks, fast food / restaurant25 g: 62.3 µg | 249 µg |
| 11.Vada30 g: 74.1 µg | 247 µg |
| 12.Crackers, cheese45 g: 108 µg | 241 µg |
| 13.Peanuts, unroasted21 g: 50.4 µg | 240 µg |
| 14.Sunflower seeds50 g: 119 µg | 237 µg |
| 15.Sunflower seeds, plain, unsalted28.4 g: 67.3 µg | 237 µg |
| 16.Breadsticks43 g: 100 µg | 233 µg |
| 17.Pretzels1 pretzel (3 g): 7 µg | 233 µg |
| 18.Pretzels, hard28 g: 65.2 µg | 233 µg |
| 19.Hush puppy8.1 g: 18.1 µg | 223 µg |
| 20.Papad, grilled or broiled9 g: 19.7 µg | 219 µg |
| 21.Crackers, saltine, reduced sodium3 g: 6.5 µg | 218 µg |
| 22.Crackers, oyster15 g: 32.4 µg | 216 µg |
| 23.Soy nuts28 g: 59.1 µg | 211 µg |
| 24.Garlic bread185 g: 368 µg | 199 µg |
| 25.Garlic bread, from fast food / restaurant1 large slice (111 g): 221 µg | 199 µg |
| 26.Melba toast30 g: 57.9 µg | 193 µg |
| 27.Bread, Cuban20 g: 37.8 µg | 189 µg |
| 28.Bread, French or Vienna32 g: 60.5 µg | 189 µg |
| 29.Roll, diet1 roll (28 g): 52.9 µg | 189 µg |
| 30.Roll, French or Vienna34 g: 64.3 µg | 189 µg |
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.