Nutrient lists · USDA FNDDS 2021–2023
Foods high in folate
Per serving, the top food in USDA’s FNDDS is Cereal, oat bunches, with 459 µg of folate in 1 cup (45 g), 115% of the Daily Value. Dal, Liver, chicken and Yeast extract spread come next. Per 100 grams, Yeast extract spread ranks first, at 5,880 µg.
Per serving
Serving size a usual portion
| Food | Serving | Folate, DFE | % DV |
|---|---|---|---|
| 1Cereal, oat bunches | 1 cup · 45 g | 459 µg | 115% |
| 2Dal | 1 cup · 240 g | 413 µg | 103% |
| 3Liver, chicken | ½ cup · 70 g | 406 µg | 101% |
| 4Cereal, K's, plain | 1 cup · 35 g | 360 µg | 90% |
| 5Yeast extract spread | 1 teaspoon · 6 g | 353 µg | 88% |
| 6Dosa, with filling | 1 medium · 267 g | 350 µg | 87% |
| 7Liver, paste or pate | ½ cup · 105 g | 337 µg | 84% |
| 8Yeast | 1 tablespoon · 12 g | 281 µg | 70% |
| 9French toast sticks, fast food / restaurant | 1 fast food order · 100 g | 249 µg | 62% |
| 10Edamame, cooked | ½ cup · 80 g | 229 µg | 57% |
| 11Cereal or granola bar, nonfat | 1 bar · 43 g | 227 µg | 57% |
| 12Liver, beef | 1 slice, any size · 85 g | 219 µg | 55% |
| 13Noodles, cooked | 1 cup, cooked · 160 g | 219 µg | 55% |
| 14Cookie, marshmallow, with rice cereal, no bake | 1 large bar · 56 g | 213 µg | 53% |
| 15Roll, Mexican, bolillo | 1 medium/regular/sandwich size roll · 117 g | 206 µg | 51% |
% Daily Value: the share of the FDA’s 400 µg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Folate, DFE | % DV |
|---|---|---|
| 1Yeast extract spread | 5,880 µg | 1,470% |
| 2Yeast | 2,340 µg | 585% |
| 3Cereal, K's, plain | 1,030 µg | 258% |
| 4Cereal, oat bunches | 1,020 µg | 255% |
| 5Liver, chicken | 580 µg | 145% |
| 6Peanut butter, vitamin and mineral fortified | 540 µg | 135% |
| 7Cereal or granola bar, nonfat | 527 µg | 132% |
| 8Cookie, marshmallow, with rice cereal, no bake | 381 µg | 95% |
| 9Wheat germ | 352 µg | 88% |
| 10Crackers, cheese, reduced fat | 349 µg | 87% |
| 11Seaweed, dried | 337 µg | 84% |
| 12Liver, paste or pate | 321 µg | 80% |
| 13Cookie, cone shell, ice cream type, wafer or cake | 291 µg | 73% |
| 14Edamame, cooked | 286 µg | 72% |
| 15Liver, beef | 258 µg | 64% |
% Daily Value: the share of the FDA’s 400 µg a day in 100 g.
About folate in this data
Folate is ranked here as dietary folate equivalents (DFE), the unit of the FDA’s 400 µg Daily Value, shown in Calorie Tape as “Folate, DFE”. DFE counts folic acid, the form added to enriched flour and cereals, at 1.7 times food folate. That’s why fortified cereals rank beside liver, lentils and yeast. Calorie Tape also lists food folate and folic acid on their own.
For what folate does in the body and how much people need, see Folate: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track folate in Calorie Tape
Calorie Tape logs every nutrient a food reports, folate included, and shows which foods your day’s folate came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin B12Top per serving: Liver, beef
- Foods high in vitamin B6Top per serving: Beef, steak, T-bone, lean only eaten
- Foods high in ironTop per serving: Grits, instant, made with water, no added fat
- Foods high in fiberTop per serving: Dal
- Compare the top twoCereal, oat bunches vs Dal, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Folate: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.