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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Folic Acid

Foods without Folic Acid

This database provides the standard macronutrient data (carbohydrate, protein and fat) of foods without folic acid.
To display the hidden nutrient data, click on the appropriate checkboxes in list above.

 

See also our Folate Content of Foods.

Vitamin B9

Vitamin B9, more commonly known as folate or folic acid, is a water-soluble vitamin that is part of the B vitamin family.

Difference between Folic Acid and Folate

The words folate and folic acid are often used interchangeably but there are important differences between them.
Folate is the naturally-occurring form of the vitamin.
Folic acid is the synthetic form of the vitamin folate that is used in most supplements and in fortified foods.

Too Much Folic Acid and Cancer Risk

If there's a nutrient easy to overdose on, it's folic acid. For more than a decade, the government has required enriched grains—most notably white flour and white rice—to be fortified with folic acid. Many scientists have grown increasingly concerned about mounting research suggesting that the extra folic acid might increase your odds of developing cancer.

Foods Highest in Folic Acid Content

Most are ready-to-eat breakfast cereals. Folic acid contents are in micrograms per 100 grams of food weight.

Folic Acid (µg)

Foods Highest in Folic Acid (100 g)

3269

QUAKER, HONEY GRAHAM OH!S

2993

Yeast extract spread

1536

QUAKER, CAP'N CRUNCH

1536

QUAKER, SWEET CRUNCH/QUISP

1535

QUAKER, QUAKER CRUNCHY BRAN

1535

QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH

1520

QUAKER, CAP'N CRUNCH with CRUNCHBERRIES

1518

QUAKER, Christmas Crunch

1481

QUAKER, Honey Graham bagged cereal

1420

Cereals, MALT-O-MEAL, plain, dry

1360

KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

1315

QUAKER, KING VITAMAN

1314

KELLOGG, KELLOGG'S PRODUCT 19

1314

GENERAL MILLS, Whole Grain TOTAL

1304

KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS

1299

QUAKER, QUAKER OAT CINNAMON LIFE

1271

KELLOGG, KELLOGG'S SPECIAL K

1269

KELLOGG, KELLOGG'S ALL-BRAN Original

1210

MALT-O-MEAL, Crispy Rice

1180

Cereals, MALT-O-MEAL, chocolate, dry

1169

KASHI HEART TO HEART, Honey Toasted Oat

1167

KASHI HEART TO HEART, Warm Cinnamon

1065

GENERAL MILLS, Multi-Bran CHEX

1040

MALT-O-MEAL, Honey BUZZERS

1023

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

962

Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

948

KELLOGG, KELLOGG'S CRISPIX

936

MALT-O-MEAL, BERRY COLOSSAL CRUNCH

905

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

Folic Acid (µg)

Foods Highest in Folic Acid (100 g)

904

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar

862

MALT-O-MEAL, Honey Nut TOASTY O'S Cereal

854

MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

832

GENERAL MILLS, Wheat CHEX

820

QUAKER, QUAKER OAT LIFE, plain

811

MALT-O-MEAL, Frosted Mini SPOONERS

797

KELLOGG, KELLOGG'S Low Fat Granola without Raisins

781

KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal

768

GENERAL MILLS, KIX

737

GENERAL MILLS, Rice CHEX

736

GENERAL MILLS, TOTAL Raisin Bran

728

MALT-O-MEAL, GOLDEN PUFFS

727

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR

727

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar

726

MALT-O-MEAL, MARSHMALLOW MATEYS

722

GENERAL MILLS, Fruity CHEERIOS

722

GENERAL MILLS, FROSTED CHEERIOS

722

GENERAL MILLS, WHEATIES

722

GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry

722

GENERAL MILLS, DORA THE EXPLORER

722

GENERAL MILLS, LUCKY CHARMS

719

KELLOGG, KELLOGG'S MUESLIX

718

QUAKER, QUAKER Oat Bran Cereal

708

NATURE'S PATH, OPTIMUM

708

QUAKER, QUAKER CINNAMON OATMEAL SQUARES

708

KASHI, KASHI U

703

QUAKER, QUAKER OATMEAL SQUARES

702

KELLOGG, KELLOGG'S Low Fat Granola with Raisins

695

GENERAL MILLS, CHEERIOS

695

GENERAL MILLS, HONEY NUT CHEERIOS

687

KASHI, HEART TO HEART, Wild Blueberry

Folic Acid (µg)

Foods Highest in Folic Acid (100 g)

673

GENERAL MILLS, TOTAL, Cranberry Crunch

671

POST, GRAPE-NUTS Flakes

671

GENERAL MILLS, Multi-Grain Cheerios

652

GENERAL MILLS, CHEERIOS, Yogurt Burst, strawberry

651

Malt-O-Meal Honey Graham Squares

648

MALT-O-MEAL, COLOSSAL CRUNCH

648

GENERAL MILLS, APPLE CINNAMON CHEERIOS

648

Ralston TASTEEOS

648

MALT-O-MEAL, COCO-ROOS

648

POST, HONEY BUNCHES OF OATS, honey roasted

633

KELLOGG, KELLOGG'S COCOA KRISPIES

626

GENERAL MILLS Corn CHEX

615

Formulated bar, POWER BAR, chocolate

606

KELLOGG, KELLOGG'S RICE KRISPIES

606

POST, Honey Bunches of Oats, with almonds

606

MALT-O-MEAL, TOOTIE FRUITIES

602

Ralston Crispy Rice

587

SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ

587

GENERAL MILLS, BERRY BERRY KIX

512

Cranberry Macadamia Nut Cereal

500

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

492

MALT-O-MEAL, Fruity DYNO-BITES

491

MALT-O-MEAL, Cocoa DYNO-BITES

483

MALT-O-MEAL, Blueberry Muffin Tops Cereal

464

KELLOGG'S SPECIAL K Multigrain Oats and Honey

464

KELLOGG'S, SPECIAL K Protein Plus

463

MALT-O-MEAL, Frosted Flakes

448

KELLOGG'S, SPECIAL K Vanilla Almond

448

KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan

448

KELLOGG, KELLOGG'S SPECIAL K Blueberry

Folic Acid (µg)

Foods Highest in Folic Acid (100 g)

446

POST, GRAPE-NUTS Cereal

433

KELLOGG'S SPECIAL K Chocolatey Delight

433

KELLOGG, KELLOGG'S SPECIAL K Red Berries

422

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut

419

KELLOGG, SPECIAL K, Fruit & Yogurt

419

KELLOGG's FIBERPLUS Cinnamon Oat Crunch

409

MALT-O-MEAL, CORN BURSTS

408

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors

373

MALT-O-MEAL, CINNAMON TOASTERS

366

GENERAL MILLS, COOKIE CRISP

362

KELLOGG, KELLOGG'S FROSTED FLAKES

362

GENERAL MILLS, 25% Less Sugar TRIX

357

KELLOGG'S Pops MiXit cereal, all flavors

357

GENERAL MILLS, CINNAMON TOAST CRUNCH

356

KELLOGG'S, FRUIT HARVEST Strawberry/Blueberry

351

POST, Golden Crisp

351

GENERAL MILLS, COUNT CHOCULA

351

KELLOGG's CRUNCHY NUT Roasted Nut and Honey O's

351

GENERAL MILLS, COCOA PUFFS

351

KELLOGG, KELLOGG'S HONEY SMACKS

339

KELLOGG, KELLOGG'S CINNABON cereal

338

POST TOASTIES corn flakes

338

GENERAL MILLS, CHOCOLATE LUCKY CHARMS

338

Post Honey Bunches of Oats with vanilla bunches

338

KELLOGG, KELLOGG'S APPLE JACKS

338

POST, ALPHA-BITS

334

Frosted oat cereal with marshmallows

334

KELLOGG, KELLOGG'S FROSTED RICE KRISPIES

334

Chocolate-flavored frosted puffed corn

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