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Foods high in folate (b9)
The 25 foods in this USDA reference database with the most folate (b9) per 100 g. Food folate is shown without a DFE conversion or Daily Value percentage. Reference data — not medical advice.
| Food | Folate (B9) per 100 g | %DV |
|---|---|---|
| Yeast extract spread | 3786 µg | — |
| Active dry yeast | 2340 µg | — |
| Quaker Cap'n Crunch With Crunchberries | 1630 µg | — |
| Quaker Halloween Crunch | 1615 µg | — |
| Quaker Cap'n Crunch | 1555 µg | — |
| Quaker sweet crunch quisp cereal | 1555 µg | — |
| Quaker Peanut Butter Crunch | 1554 µg | — |
| Quaker crunchy bran cereal | 1554 µg | — |
| Quaker Christmas Crunch | 1537 µg | — |
| Quaker Maple Brown Sugar Life | 1436 µg | — |
| Quaker whole hearts oat cereal | 1427 µg | — |
| Ralston wheat bran flakes | 1379 µg | — |
| Quaker Cap'n Crunch's Oops! All Berries | 1353 µg | — |
| Quaker King Vitaman | 1334 µg | — |
| Quaker oat cinnamon life cereal | 1318 µg | — |
| Quaker honey graham life cereal | 1311 µg | — |
| Quaker oat life cereal, plain | 1305 µg | — |
| Malt-O-Meal Crispy Rice cereal | 1210 µg | — |
| Malt-O-Meal chocolate cereal, dry | 1143 µg | — |
| Malt-O-Meal original hot wheat cereal | 1140 µg | — |
| Ralston crispy hexagons cereal | 966 µg | — |
| Malt-O-Meal maple brown sugar cereal | 889 µg | — |
| Compressed baker's yeast | 785 µg | — |
| Malt-O-Meal Golden Puffs cereal | 741 µg | — |
| Duck liver, raw | 738 µg | — |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most folate (b9) per 100 g?
Yeast extract spread tops this database with 3786 µg per 100 g. The ranking compares equal weights, not serving sizes.
Why is there no Daily Value percentage?
This snapshot reports food folate. The Daily Value uses dietary folate equivalents (DFE), so this page does not calculate a percentage from a different measure.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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