Foods high in folate

Active dry baker's yeast tops the list with 2,340 µg per 100 g. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Active dry baker's yeastBaked Products2,340 µg585% DV
  2. 2Compressed baker's yeastBaked Products785 µg196% DV
  3. 3Cheese crackers, reduced fatBaked Products349 µg87% DV
  4. 4Cake or wafer ice cream conesBaked Products291 µg73% DV
  5. 5Egg dinner rollsBaked Products276 µg69% DV
  6. 6Cornbread stuffing mix, dryBaked Products269 µg67% DV
  7. 7Egg and onion matzoBaked Products262 µg66% DV
  8. 8Plain breadsticksBaked Products255 µg64% DV
  9. 9Gamesa cream crackersBaked Products253 µg63% DV
  10. 10Regular cheese crackersBaked Products241 µg60% DV
  11. 11Rolled sugar ice cream conesBaked Products236 µg59% DV
  12. 12Enriched popover mixBaked Products229 µg57% DV
  13. 13Dry bread stuffing mixBaked Products225 µg56% DV
  14. 14Plain pancakes, from incomplete dry mixBaked Products225 µg56% DV
  15. 15Low salt saltine crackersBaked Products221 µg55% DV
  16. 16Garlic bread, frozenBaked Products221 µg55% DV
  17. 17French or Vienna bread, toastedBaked Products217 µg54% DV
  18. 18Meal crackersBaked Products216 µg54% DV
  19. 19Saltine crackersBaked Products216 µg54% DV
  20. 20Plain croutonsBaked Products209 µg52% DV
  21. 21Wheat melba toastBaked Products208 µg52% DV
  22. 22Plain enriched bagels, with calcium propionate, toastedBaked Products203 µg51% DV
  23. 23Fat-free low sodium saltine crackersBaked Products202 µg51% DV
  24. 24Flour tortillas, ready-to-bake, no calciumBaked Products201 µg50% DV
  25. 25Wheat crackers, reduced fatBaked Products197 µg49% DV
  26. 26Plain melba toastBaked Products193 µg48% DV
  27. 27Crackers, melba toast, plain, without saltBaked Products193 µg48% DV
  28. 28Plain or buttermilk biscuit mix, dryBaked Products189 µg47% DV
  29. 29Unsalted saltine crackersBaked Products189 µg47% DV
  30. 30Flour tortillas, ready-to-bake, shelf stableBaked Products188 µg47% DV
  31. 31Marie biscuitsBaked Products186 µg47% DV
  32. 32Seasoned dry breadcrumbsBaked Products183 µg46% DV
  33. 33Corn tortillas, ready-to-bake, unsaltedBaked Products183 µg46% DV
  34. 34Toasted plain English muffins, enrichedBaked Products180 µg45% DV
  35. 35Whole grain white bagelsBaked Products179 µg45% DV
  36. 36Reduced fat plain pancakesBaked Products177 µg44% DV
  37. 37Mexican bollilo rollBaked Products176 µg44% DV
  38. 38Focaccia, plainBaked Products175 µg44% DV
  39. 39Cinnamon-raisin bagelsBaked Products174 µg44% DV
  40. 40Baked taco shells, without added saltBaked Products174 µg44% DV
  41. 41Fruit toaster pastriesBaked Products174 µg44% DV
  42. 42Protein breadBaked Products173 µg43% DV
  43. 43Special dietary pancake dry mixBaked Products172 µg43% DV
  44. 44White breadBaked Products171 µg43% DV
  45. 45Bread, white, commercially prepared, low sodium, no saltBaked Products171 µg43% DV
  46. 46Yellow cake dry mixBaked Products171 µg43% DV
  47. 47Reduced-fat peanut butter crackersBaked Products171 µg43% DV
  48. 48Mixed-grain hamburger bunsBaked Products171 µg43% DV
  49. 49French or Vienna breadBaked Products170 µg43% DV
  50. 50French rollsBaked Products169 µg42% DV
  51. 51Enriched white pita breadBaked Products165 µg41% DV
  52. 52Animal crackersBaked Products165 µg41% DV
  53. 53Plain dry grated bread crumbsBaked Products164 µg41% DV
  54. 54Standard pie crust, dry mixBaked Products164 µg41% DV
  55. 55Plain enriched bagels, with calcium propionateBaked Products163 µg41% DV
  56. 56Calcium-fortified whole grain white rollsBaked Products163 µg41% DV
  57. 57Cinnamon-raisin bagels, toastedBaked Products162 µg41% DV
  58. 58White wheat breadBaked Products162 µg41% DV
  59. 59Toasted white breadBaked Products160 µg40% DV
  60. 60Standard snack crackers with cheese fillingBaked Products160 µg40% DV
  61. 61Cheese breadBaked Products159 µg40% DV
  62. 62Cornbread stuffing, preparedBaked Products159 µg40% DV
  63. 63White breadBaked Products157 µg39% DV
  64. 64Enriched raisin breadBaked Products156 µg39% DV
  65. 65Pan dulce, sweet yeast breadBaked Products155 µg39% DV
  66. 66Glazed yeast doughnutsBaked Products155 µg39% DV
  67. 67Flavored fish-shaped crackersBaked Products153 µg38% DV
  68. 68Pepperidge Farm, Goldfish, Baked Snack Crackers, OriginalBaked Products153 µg38% DV
  69. 69Rye dinner rollsBaked Products153 µg38% DV
  70. 70Rye breadBaked Products151 µg38% DV
  71. 71Seasoned croutonsBaked Products151 µg38% DV
  72. 72Hard rollsBaked Products151 µg38% DV
  73. 73Cornbread mix, dry, enrichedBaked Products150 µg38% DV
  74. 74Regular standard snack crackersBaked Products150 µg38% DV
  75. 75Plain dinner rollsBaked Products150 µg38% DV
  76. 76Potato breadBaked Products149 µg37% DV
  77. 77Toasted protein breadBaked Products149 µg37% DV
  78. 78Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products149 µg37% DV
  79. 79Enriched raisin bread, toastedBaked Products148 µg37% DV
  80. 80Rye bread, toastedBaked Products148 µg37% DV
  81. 81Reduced-fat vanilla sandwich cookiesBaked Products148 µg37% DV
  82. 82Molasses cookiesBaked Products146 µg37% DV
  83. 83Whole grain cheese crackersBaked Products146 µg37% DV
  84. 84Gingersnap cookiesBaked Products145 µg36% DV
  85. 85Plain cake doughnutsBaked Products145 µg36% DV
  86. 86Deep dish pie crust, frozen, bakedBaked Products144 µg36% DV
  87. 87Bread, white, commercially prepared, toasted, low sodium no saltBaked Products143 µg36% DV
  88. 88Multigrain crackersBaked Products143 µg36% DV
  89. 89Plain or honey graham crackersBaked Products142 µg36% DV
  90. 90Cheese crackers with peanut butter fillingBaked Products142 µg36% DV
  91. 91Low salt snack crackersBaked Products142 µg36% DV
  92. 92Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products140 µg35% DV
  93. 93Oat bran dinner rollsBaked Products140 µg35% DV
  94. 94Milk crackersBaked Products139 µg35% DV
  95. 95Oat bran muffinsBaked Products139 µg35% DV
  96. 96Plain or buttermilk biscuits, refrigerated dough, lower fat, bakedBaked Products138 µg35% DV
  97. 97Reduced-calorie white breadBaked Products138 µg35% DV
  98. 98Whole wheat tortillas, ready-to-bake or -fryBaked Products138 µg35% DV
  99. 99Hush puppiesBaked Products137 µg34% DV
  100. 100Phyllo doughBaked Products137 µg34% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.