Common whole-food sources of folate

Lentils
cooked
~181µg
Asparagus
cooked
~149µg
Black beans
cooked
~149µg
Spinach
cooked
~146µg
Avocado
raw
~81µg

Note: Folate is shown as Dietary Folate Equivalents (DFE), the basis used by the RDA. Some foods rich in natural folate by mass (e.g. Hass avocado) have no DFE-basis entry in USDA data and are excluded here. How these are chosen.

All foods Fruits Grains Legumes Nuts & Seeds Vegetables
# Food Category µg / 100g
4 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP
2630.0
5 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
2629.0
6 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
2629.0
7 Cereals ready-to-eat, QUAKER, Christmas Crunch
2600.0
8 Leavening agents, yeast, baker's, active dry
2340.0
9 Cereals ready-to-eat, QUAKER, KING VITAMAN
2255.0
10 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE
2227.0
11 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain
2205.0
12 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice
2054.0
13 Cereals, MALT-O-MEAL, original, plain, dry
1925.0
14 Cereals, MALT-O-MEAL, chocolate, dry
1924.0
15 Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE
1773.0
16 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar
1538.0
17 Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry
1498.0
18 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar
1480.0
19 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors
1334.0
20 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
1250.0
21 Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps
1240.0
22 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar
1236.0
23 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR
1236.0
24 Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon
1221.0
25 Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS
1216.0
26 Cereals ready-to-eat, QUAKER, Oatmeal Squares
1214.0
27 Cereals ready-to-eat, RALSTON TASTEEOS
1201.0
28 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
1198.0
29 Cereals ready-to-eat, POST, GRAPE-NUTS Flakes
1159.0
30 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches
1159.0
31 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey
1121.0
32 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
1121.0
33 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS
1121.0
34 Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH
1121.0
35 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
1121.0
36 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
1121.0
37 Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS
1121.0
38 Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH
1121.0
39 Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS
1121.0
40 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted
1120.0
41 Cereals ready-to-eat, POST, ALPHA-BITS
1120.0
42 Cereals ready-to-eat, POST Bran Flakes
1120.0
43 Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS
1120.0
44 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds
1049.0
45 Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES
1049.0
46 Formulated bar, POWER BAR, chocolate
1046.0
47 Cereals ready-to-eat, RALSTON CRISP RICE
1027.0
48 Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS
1017.0
49 Beverages, nutritional shake mix, high protein, powder
971.0
50 Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S
945.0