Foods high in folate

Compressed baker's yeast tops the list with 748 µg per 100 calories. 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. 1Compressed baker's yeastBaked Products748 µg
2. 2Active dry baker's yeastBaked Products720 µg
3. 3Egg dinner rollsBaked Products89.9 µg
4. 4Cornbread stuffing, preparedBaked Products88.8 µg
5. 5Cheese crackers, reduced fatBaked Products83.5 µg
6. 6Corn tortillas, ready-to-bake, unsaltedBaked Products82.4 µg
7. 7Plain enriched bagels, with calcium propionate, toastedBaked Products70.7 µg
8. 8Protein breadBaked Products70.6 µg
9. 9Focaccia, plainBaked Products70.3 µg
10. 10Whole grain white bagelsBaked Products70.2 µg
11. 11Cake or wafer ice cream conesBaked Products69.8 µg
12. 12Cornbread stuffing mix, dryBaked Products69.2 µg
13. 13White wheat breadBaked Products68.1 µg
14. 14French or Vienna bread, toastedBaked Products68 µg
15. 15Egg and onion matzoBaked Products67 µg
16. 16Reduced-calorie white breadBaked Products66.7 µg
17. 17Toasted plain English muffins, enrichedBaked Products66.7 µg
18. 18Reduced fat plain pancakesBaked Products65.8 µg
19. 19Mixed-grain hamburger bunsBaked Products65 µg
20. 20White breadBaked Products64.3 µg
21. 21Bread, white, commercially prepared, low sodium, no saltBaked Products64 µg
22. 22Calcium-fortified whole grain white rollsBaked Products63.9 µg
23. 23Cinnamon-raisin bagelsBaked Products63.5 µg
24. 24Plain pancakes, from incomplete dry mixBaked Products63.4 µg
25. 25Flour tortillas, ready-to-bake, shelf stableBaked Products63.3 µg
26. 26Garlic bread, frozenBaked Products63.1 µg
27. 27French or Vienna breadBaked Products62.5 µg
28. 28Reduced-calorie wheat breadBaked Products62.2 µg
29. 29Plain breadsticksBaked Products61.9 µg
30. 30Flour tortillas, ready-to-bake, no calciumBaked Products61.8 µg
31. 31Plain enriched bagels, with calcium propionateBaked Products61.7 µg
32. 32Enriched popover mixBaked Products61.7 µg
33. 33French rollsBaked Products61 µg
34. 34Enriched white pita breadBaked Products60 µg
35. 35Oat bran dinner rollsBaked Products59.3 µg
36. 36Rolled sugar ice cream conesBaked Products58.7 µg
37. 37Rye breadBaked Products58.3 µg
38. 38Dry bread stuffing mixBaked Products58.3 µg
39. 39Plain English muffins, enrichedBaked Products58.1 µg
40. 40Enriched raisin breadBaked Products56.9 µg
41. 41Reduced-calorie oat bran breadBaked Products56.7 µg
42. 42Meal crackersBaked Products56.4 µg
43. 43Potato breadBaked Products56 µg
44. 44Wheat melba toastBaked Products55.6 µg
45. 45Mexican bollilo rollBaked Products55.3 µg
46. 46Toasted protein breadBaked Products55.2 µg
47. 47Toasted white breadBaked Products55.2 µg
48. 48Cinnamon-raisin bagels, toastedBaked Products55.1 µg
49. 49Whole wheat French or Vienna breadBaked Products54.8 µg
50. 50Pumpernickel breadBaked Products53.6 µg
51. 51Rye dinner rollsBaked Products53.5 µg
52. 52Oat bran bagelsBaked Products52.5 µg
53. 53Low salt saltine crackersBaked Products52.5 µg
54. 54Gamesa cream crackersBaked Products52.3 µg
55. 55Rye bread, toastedBaked Products52.1 µg
56. 56Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products51.9 µg
57. 57Saltine crackersBaked Products51.7 µg
58. 58Hard rollsBaked Products51.5 µg
59. 59Oat bran muffinsBaked Products51.5 µg
60. 60Rice bran breadBaked Products51.4 µg
61. 61Fat-free low sodium saltine crackersBaked Products51.4 µg
62. 62Plain croutonsBaked Products51.4 µg
63. 63Italian breadBaked Products51 µg
64. 64Oat bran breadBaked Products50.8 µg
65. 65Refrigerated mixed grain biscuitsBaked Products50.6 µg
66. 66Enriched raisin bread, toastedBaked Products49.8 µg
67. 67Plain melba toastBaked Products49.5 µg
68. 68Crackers, melba toast, plain, without saltBaked Products49.5 µg
69. 69Regular cheese crackersBaked Products49.3 µg
70. 70Special dietary pancake dry mixBaked Products49.3 µg
71. 71Bread, white, commercially prepared, toasted, low sodium no saltBaked Products48.8 µg
72. 72Enriched plain bagels, without calcium propionateBaked Products48.7 µg
73. 73Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products48.7 µg
74. 74Plain dinner rollsBaked Products48.4 µg
75. 75Egg bagelsBaked Products48.2 µg
76. 76Reduced-calorie oat bran bread, toastedBaked Products48.1 µg
77. 77Seasoned dry breadcrumbsBaked Products47.8 µg
78. 78Mixed-grain English muffinsBaked Products47.7 µg
79. 79Toasted raisin-cinnamon English muffinsBaked Products47.5 µg
80. 80Multigrain bagelsBaked Products47.3 µg
81. 81Frozen plain pancakesBaked Products47.2 µg
82. 82Plain hamburger bunsBaked Products47 µg
83. 83Raisin-cinnamon English muffinsBaked Products46.7 µg
84. 84Wonton wrappersBaked Products46 µg
85. 85White bread with nonfat dry milkBaked Products46 µg
86. 86Phyllo doughBaked Products45.8 µg
87. 87Marie biscuitsBaked Products45.8 µg
88. 88Egg breadBaked Products45.3 µg
89. 89Pumpernickel rollsBaked Products45.3 µg
90. 90Wheat or cracked wheat hamburger rollsBaked Products45 µg
91. 91Fruit toaster pastriesBaked Products44.8 µg
92. 92Toasted rice bran breadBaked Products44.7 µg
93. 93Whole wheat tortillas, ready-to-bake or -fryBaked Products44.5 µg
94. 94Wheat crackers, reduced fatBaked Products44.4 µg
95. 95Bread, cornbread, prepared from recipe, made with low fat (2%) milkBaked Products44.4 µg
96. 96Plain or buttermilk biscuit mix, dryBaked Products44.2 µg
97. 97Bread, white, prepared from recipe, made with low fat (2%) milkBaked Products43.9 µg
98. 98Unsalted saltine crackersBaked Products43.5 µg
99. 99Plain or buttermilk biscuits, refrigerated dough, lower fat, bakedBaked Products43.3 µg
100. 100Wheat bagelsBaked Products43.2 µg

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.