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.

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. 14Garlic bread, frozenBaked Products221 µg55% DV
15. 15Low salt saltine crackersBaked Products221 µg55% DV
16. 16French or Vienna bread, toastedBaked Products217 µg54% DV
17. 17Meal crackersBaked Products216 µg54% DV
18. 18Saltine crackersBaked Products216 µg54% DV
19. 19Plain croutonsBaked Products209 µg52% DV
20. 20Wheat melba toastBaked Products208 µg52% DV
21. 21Plain enriched bagels, with calcium propionate, toastedBaked Products203 µg51% DV
22. 22Fat-free low sodium saltine crackersBaked Products202 µg51% DV
23. 23Flour tortillas, ready-to-bake, no calciumBaked Products201 µg50% DV
24. 24Wheat crackers, reduced fatBaked Products197 µg49% DV
25. 25Plain melba toastBaked Products193 µg48% DV
26. 26Plain or buttermilk biscuit mix, dryBaked Products189 µg47% DV
27. 27Unsalted saltine crackersBaked Products189 µg47% DV
28. 28Flour tortillas, ready-to-bake, shelf stableBaked Products188 µg47% DV
29. 29Marie biscuitsBaked Products186 µg47% DV
30. 30Corn tortillas, ready-to-bake, unsaltedBaked Products183 µg46% DV
31. 31Seasoned dry breadcrumbsBaked Products183 µg46% DV
32. 32Toasted plain English muffins, enrichedBaked Products180 µg45% DV
33. 33Whole grain white bagelsBaked Products179 µg45% DV
34. 34Reduced fat plain pancakesBaked Products177 µg44% DV
35. 35Mexican bollilo rollBaked Products176 µg44% DV
36. 36Focaccia, plainBaked Products175 µg44% DV
37. 37Baked taco shells, without added saltBaked Products174 µg44% DV
38. 38Cinnamon-raisin bagelsBaked Products174 µg44% DV
39. 39Fruit toaster pastriesBaked Products174 µg44% DV
40. 40Protein breadBaked Products173 µg43% DV
41. 41Special dietary pancake dry mixBaked Products172 µg43% DV
42. 42Mixed-grain hamburger bunsBaked Products171 µg43% DV
43. 43No-salt white breadBaked Products171 µg43% DV
44. 44Reduced-fat peanut butter crackersBaked Products171 µg43% DV
45. 45Yellow cake dry mixBaked Products171 µg43% DV
46. 46French or Vienna breadBaked Products170 µg43% DV
47. 47French rollsBaked Products169 µg42% DV
48. 48Animal crackersBaked Products165 µg41% DV
49. 49Enriched white pita breadBaked Products165 µg41% DV
50. 50Plain dry grated bread crumbsBaked Products164 µg41% DV
51. 51Standard pie crust, dry mixBaked Products164 µg41% DV
52. 52Calcium-fortified whole grain white rollsBaked Products163 µg41% DV
53. 53Plain enriched bagels, with calcium propionateBaked Products163 µg41% DV
54. 54Cinnamon-raisin bagels, toastedBaked Products162 µg41% DV
55. 55White wheat breadBaked Products162 µg41% DV
56. 56Standard snack crackers with cheese fillingBaked Products160 µg40% DV
57. 57Toasted white breadBaked Products160 µg40% DV
58. 58Cheese breadBaked Products159 µg40% DV
59. 59Cornbread stuffing, preparedBaked Products159 µg40% DV
60. 60White breadBaked Products157 µg39% DV
61. 61Enriched raisin breadBaked Products156 µg39% DV
62. 62Pan dulce, sweet yeast breadBaked Products155 µg39% DV
63. 63Flavored fish-shaped crackersBaked Products153 µg38% DV
64. 64Pepperidge Farm Goldfish original crackersBaked Products153 µg38% DV
65. 65Rye dinner rollsBaked Products153 µg38% DV
66. 66Hard rollsBaked Products151 µg38% DV
67. 67Rye breadBaked Products151 µg38% DV
68. 68Seasoned croutonsBaked Products151 µg38% DV
69. 69Cornbread mix, dry, enrichedBaked Products150 µg38% DV
70. 70Plain dinner rollsBaked Products150 µg38% DV
71. 71Regular standard snack crackersBaked Products150 µg38% DV
72. 72Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products149 µg37% DV
73. 73Potato breadBaked Products149 µg37% DV
74. 74Toasted protein breadBaked Products149 µg37% DV
75. 75Enriched raisin bread, toastedBaked Products148 µg37% DV
76. 76Reduced-fat vanilla sandwich cookiesBaked Products148 µg37% DV
77. 77Rye bread, toastedBaked Products148 µg37% DV
78. 78Molasses cookiesBaked Products146 µg37% DV
79. 79Whole grain cheese crackersBaked Products146 µg37% DV
80. 80Gingersnap cookiesBaked Products145 µg36% DV
81. 81Plain cake doughnutsBaked Products145 µg36% DV
82. 82Deep dish pie crust, frozen, bakedBaked Products144 µg36% DV
83. 83Multigrain crackersBaked Products143 µg36% DV
84. 84Toasted no-salt white breadBaked Products143 µg36% DV
85. 85Cheese crackers with peanut butter fillingBaked Products142 µg36% DV
86. 86Low salt snack crackersBaked Products142 µg36% DV
87. 87Plain or honey graham crackersBaked Products142 µg36% DV
88. 88Oat bran dinner rollsBaked Products140 µg35% DV
89. 89Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products140 µg35% DV
90. 90Milk crackersBaked Products139 µg35% DV
91. 91Oat bran muffinsBaked Products139 µg35% DV
92. 92Plain or buttermilk biscuits, refrigerated dough, lower fat, bakedBaked Products138 µg35% DV
93. 93Reduced-calorie white breadBaked Products138 µg35% DV
94. 94Whole wheat tortillas, ready-to-bake or -fryBaked Products138 µg35% DV
95. 95Brown-sugar-cinnamon toaster pastriesBaked Products137 µg34% DV
96. 96Hush puppiesBaked Products137 µg34% DV
97. 97Phyllo doughBaked Products137 µg34% DV
98. 98Reduced-calorie wheat breadBaked Products135 µg34% DV
99. 99White pudding cake mix, dryBaked Products135 µg34% DV
100. 100Egg bagelsBaked Products134 µg34% DV

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.