Foods high in folate

Deep dish pie crust, frozen, baked tops the list with 291 µg per serving. 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. 1Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)291 µg73% DV
  2. 2Active dry baker's yeastBaked Products · 1 tbsp (12 g)281 µg70% DV
  3. 3Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)252 µg63% DV
  4. 4Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)250 µg62% DV
  5. 5Meal crackersBaked Products · 1 cup (115 g)248 µg62% DV
  6. 6Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)238 µg60% DV
  7. 7French or Vienna breadBaked Products · 1 slice (139 g)236 µg59% DV
  8. 8Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)220 µg55% DV
  9. 9Hush puppiesBaked Products · 1 cup (152 g)208 µg52% DV
  10. 10Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)201 µg50% DV
  11. 11Chocolate pie crust, readyBaked Products · 1 crust (182 g)197 µg49% DV
  12. 12Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)194 µg48% DV
  13. 13Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)186 µg46% DV
  14. 14Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)183 µg46% DV
  15. 15Plain dry grated bread crumbsBaked Products · 1 cup (108 g)177 µg44% DV
  16. 16Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)176 µg44% DV
  17. 17Mexican bollilo rollBaked Products · 1 piece (98 g)172 µg43% DV
  18. 18Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)161 µg40% DV
  19. 19Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)160 µg40% DV
  20. 20Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)157 µg39% DV
  21. 21Oat bran muffinsBaked Products · 1 medium (113 g)157 µg39% DV
  22. 22Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)143 µg36% DV
  23. 23Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
  24. 24Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
  25. 25Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
  26. 26Compressed baker's yeastBaked Products · 1 cake (0.6 oz) (17 g)133 µg33% DV
  27. 27Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)131 µg33% DV
  28. 28Plain breadsticksBaked Products · 1 cup, small pieces (46 g)117 µg29% DV
  29. 29Iced cream puff or eclairBaked Products · 4 oz (113 g)113 µg28% DV
  30. 30Wheat bagelsBaked Products · 1 bagel (98 g)106 µg26% DV
  31. 31Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)102 µg25% DV
  32. 32Focaccia, plainBaked Products · 1 piece (57 g)99.8 µg25% DV
  33. 33Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)99 µg25% DV
  34. 34Cheese crackers, reduced fatBaked Products · 1 oz (28.3 g)98.8 µg25% DV
  35. 35Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)97.7 µg24% DV
  36. 36Egg dinner rollsBaked Products · 1 roll (2-1/2" dia) (35 g)96.6 µg24% DV
  37. 37Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)96.6 µg24% DV
  38. 38Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)96 µg24% DV
  39. 39Garlic bread, frozenBaked Products · 1 slice presliced (43 g)95 µg24% DV
  40. 40Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)93.6 µg23% DV
  41. 41Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)93.1 µg23% DV
  42. 42Corn muffinsBaked Products · 1 medium (113 g)92.7 µg23% DV
  43. 43Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)92.7 µg23% DV
  44. 44Multigrain bagelsBaked Products · 1 piece bagel (81 g)92.3 µg23% DV
  45. 45Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)92.1 µg23% DV
  46. 46Refrigerated plain naanBaked Products · 1 piece (90 g)91.8 µg23% DV
  47. 47Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)88.4 µg22% DV
  48. 48Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)88 µg22% DV
  49. 49Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)86.1 µg22% DV
  50. 50Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)84.7 µg21% DV
  51. 51Cake or wafer ice cream conesBaked Products · 1 large waffle cone (29 g)84.4 µg21% DV
  52. 52Chocolate wafersBaked Products · 1 cup, crumbs (112 g)84 µg21% DV
  53. 53Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)81.9 µg20% DV
  54. 54Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products · 1 serving 1 biscuit (58 g)81.2 µg20% DV
  55. 55Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)80.5 µg20% DV
  56. 56Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)77 µg19% DV
  57. 57Cheese breadBaked Products · 1 slice (48 g)76.3 µg19% DV
  58. 58Cornbread stuffing mix, dryBaked Products · 1 oz (28.4 g)76.3 µg19% DV
  59. 59Plain or buttermilk biscuit mix, dryBaked Products · 0.33 cup (NLEA serving size) (40 g)75.6 µg19% DV
  60. 60Plain cake doughnutsBaked Products · 1 doughnut stick (52 g)75.4 µg19% DV
  61. 61Plain English muffins, enrichedBaked Products · 1 muffin (57 g)75.2 µg19% DV
  62. 62Egg and onion matzoBaked Products · 1 oz (28.3 g)74.1 µg19% DV
  63. 63Mixed-grain English muffinsBaked Products · 1 muffin (66 g)73.9 µg18% DV
  64. 64Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)73.8 µg18% DV
  65. 65Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)73.5 µg18% DV
  66. 66Gamesa cream crackersBaked Products · 1 oz (28.3 g)71.6 µg18% DV
  67. 67Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products · 1 tortilla (48 g)71.5 µg18% DV
  68. 68Reduced-fat vanilla sandwich cookiesBaked Products · 1 serving cookie (48 g)71 µg18% DV
  69. 69Cinnamon buns, frostedBaked Products · 1 bun (65 g)70.8 µg18% DV
  70. 70Calcium-fortified whole grain white rollsBaked Products · 1 piece roll (43 g)70.1 µg18% DV
  71. 71Low fat breakfast tartBaked Products · 1 tart (52 g)69.2 µg17% DV
  72. 72Regular cheese crackersBaked Products · 1 oz (28.3 g)68.2 µg17% DV
  73. 73Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)68.1 µg17% DV
  74. 74Rolled sugar ice cream conesBaked Products · 1 oz (28.4 g)66.9 µg17% DV
  75. 75Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (2-3/4" dia x 2") (57 g)65.5 µg16% DV
  76. 76Enriched popover mixBaked Products · 1 oz (28.4 g)64.9 µg16% DV
  77. 77Flour tortillas, ready-to-bake, no calciumBaked Products · 1 tortilla, medium (approx 6" dia) (32 g)64.3 µg16% DV
  78. 78French rollsBaked Products · 1 roll (38 g)64.2 µg16% DV
  79. 79Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)63.8 µg16% DV
  80. 80Dry bread stuffing mixBaked Products · 1 oz (28.4 g)63.8 µg16% DV
  81. 81French or Vienna bread, toastedBaked Products · 1 slice, small (29 g)62.9 µg16% DV
  82. 82Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)62.9 µg16% DV
  83. 83Plain croutonsBaked Products · 1 cup (30 g)62.7 µg16% DV
  84. 84Low salt saltine crackersBaked Products · 1 oz (28.3 g)62.5 µg16% DV
  85. 85Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)61.7 µg15% DV
  86. 86Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)61.6 µg15% DV
  87. 87Saltine crackersBaked Products · 1 oz (28.3 g)61.1 µg15% DV
  88. 88Seasoned croutonsBaked Products · 1 cup (40 g)60.4 µg15% DV
  89. 89Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)59.9 µg15% DV
  90. 90Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)59.4 µg15% DV
  91. 91Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)58.9 µg15% DV
  92. 92Wheat melba toastBaked Products · 1 oz (28.3 g)58.9 µg15% DV
  93. 93Refrigerated mixed grain biscuitsBaked Products · 1 biscuit (2-1/2" dia) (44 g)58.5 µg15% DV
  94. 94Plain hamburger bunsBaked Products · 1 roll 1 serving (44 g)57.6 µg14% DV
  95. 95Fat-free low sodium saltine crackersBaked Products · 1 oz (28.3 g)57.2 µg14% DV
  96. 96Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)56.6 µg14% DV
  97. 97Wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)55.8 µg14% DV
  98. 98White bread with nonfat dry milkBaked Products · 1 slice (44 g)55.4 µg14% DV
  99. 99Rye dinner rollsBaked Products · 1 medium (36 g)55.1 µg14% DV
  100. 100Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)54.7 µg14% 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.