Foods high in folate

Soft breadstick, with garlic and parmesan cheese tops the list with 233 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. 1Soft breadstick, with garlic and parmesan cheeseFast Foods233 µg58% DV
2. 2Hush puppiesFast Foods223 µg56% DV
3. 3French toast sticksFast Foods212 µg53% DV
4. 4Pizza Hut 14" pepperoni pizza, hand-tossedFast Foods159 µg40% DV
5. 514" Cheese Pizza, Thick Crust, Fast FoodFast Foods152 µg38% DV
6. 6Pizza Hut 14" Cheese Pizza, Pan CrustFast Foods152 µg38% DV
7. 7Pizza Hut 14" Cheese Pizza, Hand-TossedFast Foods149 µg37% DV
8. 8Pizza Hut parmesan garlic breadstickFast Foods147 µg37% DV
9. 914" Pepperoni Pizza, Thick Crust, Fast FoodFast Foods143 µg36% DV
10. 10Pizza Hut 14" pepperoni pizza, pan crustFast Foods143 µg36% DV
11. 11Cooked frozen thick crust meat pizzaFast Foods141 µg35% DV
12. 12Fast food pizza, sausage, thick crustFast Foods136 µg34% DV
13. 1314" Cheese Pizza, Thin Crust, Fast FoodFast Foods135 µg34% DV
14. 14Bacon, lettuce, and tomato sub, white breadFast Foods135 µg34% DV
15. 15Pizza Hut 14" cheese pizza, thin 'n crispyFast Foods135 µg34% DV
16. 1614" Pepperoni Pizza, Regular Crust, Fast FoodFast Foods131 µg33% DV
17. 1714-inch pepperoni pizza, thin crustFast Foods131 µg33% DV
18. 1814" Cheese Pizza, Regular Crust, Fast FoodFast Foods129 µg32% DV
19. 19Burrito, with beans and cheeseFast Foods128 µg32% DV
20. 20Fast food pizza, sausage, regular crustFast Foods126 µg32% DV
21. 2114-inch cheese pizza, stuffed crustFast Foods125 µg31% DV
22. 22Fast food pizza, sausage, thin crustFast Foods123 µg31% DV
23. 23Whole grain cheese pizza, thick crust, frozen, cookedFast Foods123 µg31% DV
24. 24Cheese pizza, thin crust, frozen, cookedFast Foods122 µg31% DV
25. 25BiscuitFast Foods121 µg30% DV
26. 26Frozen whole grain sausage pizza, cookedFast Foods120 µg30% DV
27. 27Meatball marinara sub, white breadFast Foods113 µg28% DV
28. 28Ham sub, white bread, lettuce and tomatoFast Foods109 µg27% DV
29. 29Papa John's 14" Cheese Pizza, OriginalFast Foods109 µg27% DV
30. 30Roast beef sub with lettuce and tomatoFast Foods108 µg27% DV
31. 31Cooked frozen regular crust pepperoni pizzaFast Foods107 µg27% DV
32. 32English muffin, egg, cheese, Canadian baconFast Foods107 µg27% DV
33. 33Cold cut sub, white bread, lettuce and tomatoFast Foods106 µg27% DV
34. 34Whole grain sausage pizza, thin crust, frozen, cookedFast Foods104 µg26% DV
35. 35Oven roasted chicken subFast Foods103 µg26% DV
36. 36Papa John's 14" Pepperoni Pizza, OriginalFast Foods102 µg26% DV
37. 37Turkey breast sub, white bread, lettuce and tomatoFast Foods102 µg26% DV
38. 38Steak and cheese subFast Foods101 µg25% DV
39. 39Griddle cake sandwich, sausageFast Foods100 µg25% DV
40. 40Plain single patty hamburgerFast Foods100 µg25% DV
41. 41Turkey, roast beef, ham subFast Foods100 µg25% DV
42. 42Frozen meat and vegetable pizza, rising crustFast Foods98 µg25% DV
43. 43McDonald's HotcakesFast Foods96 µg24% DV
44. 44Soft beef, cheese and lettuce tacoFast Foods96 µg24% DV
45. 45Papa John's 14" The Works Pizza, OriginalFast Foods92 µg23% DV
46. 46McDonald's sausage biscuitFast Foods91 µg23% DV
47. 47Popeyes biscuitFast Foods91 µg23% DV
48. 48Burrito with beans and beef, fast foodFast Foods90 µg23% DV
49. 49Pizza Hut 14-inch cheese pizza, stuffed crustFast Foods90 µg23% DV
50. 50Burger King HamburgerFast Foods89 µg22% DV
51. 51Fast food biscuit with crispy chicken filletFast Foods89 µg22% DV
52. 52Plain single patty cheeseburgerFast Foods89 µg22% DV
53. 53Subway BLT sub on white breadFast Foods89 µg22% DV
54. 54Breakfast burrito, with egg, cheese, and sausageFast Foods88 µg22% DV
55. 5514" pizza, meat and vegetable, regular crustFast Foods87 µg22% DV
56. 56Hamburger, large patty, with condiments, veggies, mayoFast Foods87 µg22% DV
57. 57Whole grain pepperoni pizza, thick crust, frozen, cookedFast Foods87 µg22% DV
58. 58English muffin, egg, cheese, sausageFast Foods86 µg22% DV
59. 59McDonald's sausage biscuit with eggFast Foods85 µg21% DV
60. 60Large plain cheeseburgerFast Foods83 µg21% DV
61. 61Pizza Hut 14" super supreme, hand-tossedFast Foods83 µg21% DV
62. 62Chicken teriyaki sub with sweet onionFast Foods82 µg21% DV
63. 63Griddle cake sandwich, egg, cheese, baconFast Foods82 µg21% DV
64. 64Chicken quesadillaFast Foods81 µg20% DV
65. 65KFC biscuitFast Foods81 µg20% DV
66. 66Bagel with egg, sausage, cheese, condimentsFast Foods80 µg20% DV
67. 67Soft chicken, lettuce and cheese tacoFast Foods80 µg20% DV
68. 68Whole grain pepperoni pizza, thin crust, frozen, cookedFast Foods80 µg20% DV
69. 69McDonald's Egg McMuffinFast Foods79 µg20% DV
70. 70Subway Meatball Marinara Sub, no toppingsFast Foods79 µg20% DV
71. 71Frozen whole grain cheese pizza, cookedFast Foods78 µg20% DV
72. 72Lowfat yogurt parfait, with fruit and granolaFast Foods77 µg19% DV
73. 73Biscuit with egg, cheese, and baconFast Foods75 µg19% DV
74. 74Biscuit with sausageFast Foods75 µg19% DV
75. 75English muffin, cheese and sausageFast Foods75 µg19% DV
76. 76Fast food croissant with egg, cheese, sausageFast Foods74 µg19% DV
77. 77Tuna sub with lettuce and tomatoFast Foods74 µg19% DV
78. 78Bagel with breakfast steak, egg, cheese, condimentsFast Foods73 µg18% DV
79. 79Burger King Whopper, with cheeseFast Foods72 µg18% DV
80. 80Large cheeseburger with condiments and veggiesFast Foods72 µg18% DV
81. 81McDonald's McChicken, no mayoFast Foods72 µg18% DV
82. 82Subway black forest ham sub, white breadFast Foods72 µg18% DV
83. 83Taco Bell Soft Taco with beef, cheese, lettuceFast Foods71 µg18% DV
84. 84Burger King Whopper, no cheeseFast Foods70 µg18% DV
85. 85Griddle cake sandwich, egg, cheese, sausageFast Foods70 µg18% DV
86. 86Grilled chicken in tortilla, with lettuce, cheese, and ranch sauceFast Foods69 µg17% DV
87. 87McDonald's Sausage McMuffinFast Foods69 µg17% DV
88. 88Taco Bell Soft Taco, chicken, cheese, lettuceFast Foods69 µg17% DV
89. 89Subway oven roasted chicken sub on white breadFast Foods68 µg17% DV
90. 90Taco Bell Bean BurritoFast Foods68 µg17% DV
91. 91Taco Bell Burrito Supreme, beefFast Foods68 µg17% DV
92. 92Burrito with beans, cheese and beef, fast foodFast Foods67 µg17% DV
93. 93Fast food croissant with egg, cheese, baconFast Foods67 µg17% DV
94. 94Subway roast beef sub, white breadFast Foods67 µg17% DV
95. 95Biscuit with egg and sausageFast Foods66 µg17% DV
96. 96Fish sandwich with tartar sauceFast Foods66 µg17% DV
97. 97Single patty hamburger, with condimentsFast Foods66 µg17% DV
98. 98Subway cold cut sub on white breadFast Foods66 µg17% DV
99. 99Subway Turkey Breast Sub, lettuce and tomatoFast Foods66 µg17% DV
100. 100Fish sandwich with tartar and cheeseFast Foods65 µg16% 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.