VitaminsµgKey Nutrient

Foods Rich in Folate (B9)

B-vitamin (B9) critical for DNA synthesis and cell division. Especially important before and during pregnancy to prevent neural tube defects.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Prevents neural tube defects
Supports DNA synthesis
Required for red blood cell formation
Important for fetal development

Deficiency Signs

Neural tube defects in babies
Megaloblastic anemia
Elevated homocysteine
Fatigue

Higher needs:Women planning pregnancy · Pregnant women · People with malabsorption

Daily Requirement (RDA)

300

µg/day

Adult Male

220

µg/day

Adult Female

170

µg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Folate (B9)

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	Yeast extract spread	5880	>999%	USDA
2	Spread, yeast, vegemite	4031	>999%	AFCD
3	Dried yeast	4000	>999%	CoFID
4	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	2760	>999%	USDA
5	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	2630	>999%	USDA
6	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	2630	>999%	USDA
7	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	2630	>999%	USDA
8	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	2630	>999%	USDA
9	Yeast extract	2620	>999%	CoFID
10	Spread, yeast, marmite	2605	>999%	AFCD
11	Cereals ready-to-eat, QUAKER, Christmas Crunch	2600	>999%	USDA
12	Leavening agents, yeast, baker's, active dry	2340	>999%	USDA
13	Yeast, dry powder	2340	>999%	AFCD
14	Dehydrated baker's yeast	2340	>999%	Ciqual
15	Cereals ready-to-eat, QUAKER, KING VITAMAN	2260	>999%	USDA
16	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	2230	>999%	USDA
17	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	2200	>999%	USDA
18	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	2050	932%	USDA
19	Cereals, MALT-O-MEAL, chocolate, dry	1920	873%	USDA
20	Cereals, MALT-O-MEAL, original, plain, dry	1920	873%	USDA
21	Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)	1792	815%	AFCD
22	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	1770	805%	USDA
23	Liver, chicken, raw	1640	745%	Ciqual
24	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	1540	700%	USDA
25	Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)	1532	696%	AFCD
26	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	1500	682%	USDA
27	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	1480	673%	USDA
28	Chicken, liver, fried, added butter	1464	665%	AFCD
29	Chicken, liver, raw	1450	659%	AFCD
30	Liver, poultry, cooked	1440	655%	Ciqual

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Folate (B9) do I need daily?▼

The recommended daily allowance (RDA) for Folate (B9) is 300µg/day for adult men and 220µg/day for adult women, based on ICMR 2020 guidelines for India.

What does Folate (B9) do for the body?▼

Prevents neural tube defects. Supports DNA synthesis. Required for red blood cell formation. Important for fetal development.

What happens if I don't get enough Folate (B9)?▼

Folate (B9) deficiency can lead to: Neural tube defects in babies, Megaloblastic anemia, Elevated homocysteine, Fatigue. Adequate intake through diet or supplementation is recommended.