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.

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. 7Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)220 µg55% DV
8. 8Hush puppiesBaked Products · 1 cup (152 g)208 µg52% DV
9. 9Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)201 µg50% DV
10. 10Chocolate pie crust, readyBaked Products · 1 crust (182 g)197 µg49% DV
11. 11Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)194 µg48% DV
12. 12Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)186 µg46% DV
13. 13Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)183 µg46% DV
14. 14Plain dry grated bread crumbsBaked Products · 1 cup (108 g)177 µg44% DV
15. 15Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)176 µg44% DV
16. 16Mexican bollilo rollBaked Products · 1 piece (98 g)172 µg43% DV
17. 17Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)161 µg40% DV
18. 18Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)160 µg40% DV
19. 19Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)157 µg39% DV
20. 20Oat bran muffinsBaked Products · 1 medium (113 g)157 µg39% DV
21. 21Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)143 µg36% DV
22. 22Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
23. 23Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
24. 24Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)141 µg35% DV
25. 25Crackers, melba toast, plain, without saltBaked Products · 1 cup, crushed (70 g)135 µg34% 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. 28Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)118 µg29% DV
29. 29Plain breadsticksBaked Products · 1 cup, small pieces (46 g)117 µg29% DV
30. 30Iced cream puff or eclairBaked Products · 4 oz (113 g)113 µg28% DV
31. 31Wheat bagelsBaked Products · 1 bagel (98 g)106 µg26% DV
32. 32Cheese crackers, reduced fatBaked Products · 1 serving (30 g)105 µg26% DV
33. 33Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)102 µg25% DV
34. 34Focaccia, plainBaked Products · 1 piece (57 g)99.8 µg25% DV
35. 35Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)99 µg25% DV
36. 36Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)97.7 µg24% DV
37. 37Egg dinner rollsBaked Products · 1 roll (2-1/2" dia) (35 g)96.6 µg24% DV
38. 38Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)96.6 µg24% DV
39. 39Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)96 µg24% DV
40. 40Garlic bread, frozenBaked Products · 1 slice presliced (43 g)95 µg24% DV
41. 41Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)93.6 µg23% DV
42. 42Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)93.1 µg23% DV
43. 43Corn muffinsBaked Products · 1 medium (113 g)92.7 µg23% DV
44. 44Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)92.7 µg23% DV
45. 45Multigrain bagelsBaked Products · 1 piece bagel (81 g)92.3 µg23% DV
46. 46Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)92.1 µg23% DV
47. 47Refrigerated plain naanBaked Products · 1 piece (90 g)91.8 µg23% DV
48. 48Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)88.4 µg22% DV
49. 49Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)88 µg22% DV
50. 50Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)86.1 µg22% DV
51. 51Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)84.7 µg21% DV
52. 52Cake or wafer ice cream conesBaked Products · 1 large waffle cone (29 g)84.4 µg21% DV
53. 53Chocolate wafersBaked Products · 1 cup, crumbs (112 g)84 µg21% DV
54. 54Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)81.9 µg20% DV
55. 55Plain or buttermilk biscuits, refrigerated dough, lower fatBaked Products · 1 serving 1 biscuit (58 g)81.2 µg20% DV
56. 56Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)80.5 µg20% DV
57. 57Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)77 µg19% DV
58. 58White breadBaked Products · 1 cup, crumbs (45 g)77 µg19% DV
59. 59Bread, white, commercially prepared, low sodium, no saltBaked Products · 1 cup, crumbs (45 g)77 µg19% DV
60. 60Cheese breadBaked Products · 1 slice (48 g)76.3 µg19% DV
61. 61Cornbread stuffing mix, dryBaked Products · 1 oz (28.4 g)76.3 µg19% DV
62. 62Plain or buttermilk biscuit mix, dryBaked Products · 0.33 cup (NLEA serving size) (40 g)75.6 µg19% DV
63. 63Plain cake doughnutsBaked Products · 1 doughnut stick (52 g)75.4 µg19% DV
64. 64Plain English muffins, enrichedBaked Products · 1 muffin (57 g)75.2 µg19% DV
65. 65Mixed-grain English muffinsBaked Products · 1 muffin (66 g)73.9 µg18% DV
66. 66Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)73.8 µg18% DV
67. 67Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)73.5 µg18% DV
68. 68Toasted white breadBaked Products · 1 cup, crumbs (45 g)72 µg18% DV
69. 69Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products · 1 tortilla (48 g)71.5 µg18% DV
70. 70Reduced-fat vanilla sandwich cookiesBaked Products · 1 serving cookie (48 g)71 µg18% DV
71. 71Cinnamon buns, frostedBaked Products · 1 bun (65 g)70.8 µg18% DV
72. 72Calcium-fortified whole grain white rollsBaked Products · 1 piece roll (43 g)70.1 µg18% DV
73. 73Low fat breakfast tartBaked Products · 1 tart (52 g)69.2 µg17% DV
74. 74Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)68.1 µg17% DV
75. 75Rolled sugar ice cream conesBaked Products · 1 oz (28.4 g)66.9 µg17% DV
76. 76Muffins, 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
77. 77Enriched popover mixBaked Products · 1 oz (28.4 g)64.9 µg16% DV
78. 78Flour tortillas, ready-to-bake, no calciumBaked Products · 1 tortilla, medium (approx 6" dia) (32 g)64.3 µg16% DV
79. 79French rollsBaked Products · 1 roll (38 g)64.2 µg16% DV
80. 80Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)63.8 µg16% DV
81. 81Dry bread stuffing mixBaked Products · 1 oz (28.4 g)63.8 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. 84Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)61.7 µg15% DV
85. 85Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)61.6 µg15% DV
86. 86Reduced-fat peanut butter crackersBaked Products · 1 package (36 g)61.6 µg15% DV
87. 87French or Vienna bread, toastedBaked Products · 1 oz (28.4 g)61.5 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. 92Refrigerated mixed grain biscuitsBaked Products · 1 biscuit (2-1/2" dia) (44 g)58.5 µg15% DV
93. 93Plain melba toastBaked Products · 1 cup pieces (30 g)57.9 µg14% DV
94. 94Plain hamburger bunsBaked Products · 1 roll 1 serving (44 g)57.6 µg14% DV
95. 95Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)56.6 µg14% DV
96. 96Rye dinner rollsBaked Products · 1 medium (36 g)55.1 µg14% DV
97. 97Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)54.7 µg14% DV
98. 98Peach pieBaked Products · 1 piece (1/6 of 8" pie) (117 g)53.8 µg13% DV
99. 99Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)53.8 µg13% DV
100. 100Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (125 g)53.8 µg13% 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.