Folate (DFE)
vitamin Unit: mcg
Folate (expressed as dietary folate equivalents, or DFE) is essential for DNA synthesis, repair, and methylation, making it critical during rapid cell division — especially in early pregnancy, where adequate intake prevents neural tube defects. The RDA is 400 mcg DFE per day for adults and 600 mcg for pregnant women. Dark leafy greens, legumes, and fortified grains are the primary sources.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Folate (DFE)
See all 5891 foods →Reference Daily Intake
400 mcg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Yeast Extract Spread | 5881.0 mcg | 1470% |
| 2 | Quaker Cap'n Crunch with Crunchberries | 2757.0 mcg | 689% |
| 3 | Quaker Cap'n Crunch | 2630.0 mcg | 658% |
| 4 | Quaker Sweet Crunch/Quisp | 2630.0 mcg | 658% |
| 5 | Quaker Cap'n Crunch's Peanut Butter Crunch | 2629.0 mcg | 657% |
| 6 | Quaker Crunchy Bran | 2629.0 mcg | 657% |
| 7 | Quaker Christmas Crunch Cereal | 2600.0 mcg | 650% |
| 8 | Active Dry Baker's Yeast | 2340.0 mcg | 585% |
| 9 | Quaker King Vitaman Cereal | 2255.0 mcg | 564% |
| 10 | Quaker Oat Cinnamon Life | 2227.0 mcg | 557% |
| 11 | Quaker Oat Life Cereal | 2205.0 mcg | 551% |
| 12 | Malt-O-Meal Crispy Rice | 2054.0 mcg | 514% |
| 13 | Malt-O-Meal Original Plain (Dry) | 1925.0 mcg | 481% |
| 14 | Malt-O-Meal Chocolate Cereal | 1924.0 mcg | 481% |
| 15 | Luna Bar Nutz Over Chocolate | 1773.0 mcg | 443% |
| 16 | Mars Snickers Marathon Double Chocolate Nut Bar | 1538.0 mcg | 385% |
| 17 | Malt-O-Meal Maple & Brown Sugar Hot Wheat Cereal | 1498.0 mcg | 375% |
| 18 | Mars Snickers Marathon Honey Nut Oat Bar | 1480.0 mcg | 370% |
| 19 | Mars Snickers Marathon Energy Bar | 1334.0 mcg | 334% |
| 20 | Malt-O-Meal Golden Puffs | 1250.0 mcg | 313% |