Foods high in folate

Burrito, with beans and cheese tops the list with 237 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. 1Burrito, with beans and cheeseFast Foods · 1 each burrito (185 g)237 µg59% DV
  2. 2Meatball marinara sub, white breadFast Foods · 6 inch sub (209 g)236 µg59% DV
  3. 3Burger King Whopper, with cheeseFast Foods · 1 item (316 g)228 µg57% DV
  4. 4Burrito with beans and beef, fast foodFast Foods · 1 item (241 g)217 µg54% DV
  5. 5Hamburger, large patty, with condiments, veggies, mayoFast Foods · 1 item (247 g)215 µg54% DV
  6. 6Cold cut sub, white bread, lettuce and tomatoFast Foods · 6 inch sub (196 g)208 µg52% DV
  7. 7Turkey, roast beef, ham subFast Foods · 6 inch sub (207 g)207 µg52% DV
  8. 8Roast beef sub with lettuce and tomatoFast Foods · 6 inch sub (190 g)205 µg51% DV
  9. 9Oven roasted chicken subFast Foods · 6 inch sub (198 g)204 µg51% DV
  10. 10Burger King Whopper, no cheeseFast Foods · 1 item (291 g)204 µg51% DV
  11. 11Steak and cheese subFast Foods · 6 inch sub (201 g)203 µg51% DV
  12. 12Ham sub, white bread, lettuce and tomatoFast Foods · 6 inch sub (184 g)201 µg50% DV
  13. 13Bacon, lettuce, and tomato sub, white breadFast Foods · 6 inch sub (148 g)200 µg50% DV
  14. 14Turkey breast sub, white bread, lettuce and tomatoFast Foods · 6 inch sub (184 g)188 µg47% DV
  15. 15Chicken teriyaki sub with sweet onionFast Foods · 6 inch sub (228 g)187 µg47% DV
  16. 16Bagel with breakfast steak, egg, cheese, condimentsFast Foods · 1 item (254 g)185 µg46% DV
  17. 17Tuna sub with lettuce and tomatoFast Foods · 6 inch sub (237 g)175 µg44% DV
  18. 18Bagel with egg, sausage, cheese, condimentsFast Foods · 1 item (219 g)175 µg44% DV
  19. 19Pizza Hut 14" pepperoni pizza, hand-tossedFast Foods · 1 slice (110 g)175 µg44% DV
  20. 2014" Cheese Pizza, Thick Crust, Fast FoodFast Foods · 1 slice (115 g)175 µg44% DV
  21. 21Fast food pizza, sausage, thick crustFast Foods · 1 slice (127 g)173 µg43% DV
  22. 22Pizza Hut 14" Cheese Pizza, Pan CrustFast Foods · 1 slice (112 g)170 µg43% DV
  23. 2314" Pepperoni Pizza, Thick Crust, Fast FoodFast Foods · 1 slice (118 g)169 µg42% DV
  24. 24Pizza, meat and vegetable topping, rising crust, frozen, cookedFast Foods · 1 serving 6 servings per 34.98 oz package (170 g)167 µg42% DV
  25. 25Subway Meatball Marinara Sub, no toppingsFast Foods · 6 inch sub (209 g)165 µg41% DV
  26. 26Taco Bell Burrito Supreme, beefFast Foods · 1 burrito (241 g)164 µg41% DV
  27. 27Pizza Hut 14" pepperoni pizza, pan crustFast Foods · 1 slice (113 g)162 µg40% DV
  28. 28Burrito with beans, cheese and beef, fast foodFast Foods · 1 burrito (241 g)161 µg40% DV
  29. 29Taco Bell Burrito Supreme with chickenFast Foods · 1 item (248 g)159 µg40% DV
  30. 30Pizza Hut 14" Cheese Pizza, Hand-TossedFast Foods · 1 slice (105 g)156 µg39% DV
  31. 31Large cheeseburger with condiments and veggiesFast Foods · 1 sandwich (215 g)155 µg39% DV
  32. 32Frozen whole grain sausage pizza, cookedFast Foods · 1 slice per 1/10 pizza (129 g)155 µg39% DV
  33. 33Whole grain cheese pizza, thick crust, frozen, cookedFast Foods · 1 slice per 1/10 pizza (124 g)153 µg38% DV
  34. 34Large plain cheeseburgerFast Foods · 1 sandwich (182 g)151 µg38% DV
  35. 3514-inch cheese pizza, stuffed crustFast Foods · 1 slice 1/8 pizza (117 g)146 µg37% DV
  36. 36Fast food pizza, sausage, regular crustFast Foods · 1 slice (116 g)146 µg37% DV
  37. 37Chicken quesadillaFast Foods · 1 each quesadilla (180 g)146 µg36% DV
  38. 3814" Pepperoni Pizza, Regular Crust, Fast FoodFast Foods · 1 slice (111 g)145 µg36% DV
  39. 39Cooked frozen thick crust meat pizzaFast Foods · 1 slice 1/8 of 12" pizza (103 g)145 µg36% DV
  40. 40Fish sandwich with tartar sauceFast Foods · 1 sandwich (220 g)145 µg36% DV
  41. 41McDonald's Hotcakes, with butter and syrupFast Foods · 1 item (221 g)144 µg36% DV
  42. 42McDonald's HotcakesFast Foods · 3 hotcakes 5.3 oz (149 g)143 µg36% DV
  43. 43Griddle cake sandwich, egg, cheese, baconFast Foods · 1 item 6.1 oz (174 g)143 µg36% DV
  44. 44English muffin, egg, cheese, sausageFast Foods · 1 item (165 g)142 µg35% DV
  45. 45Papa John's 14" The Works Pizza, OriginalFast Foods · 1 slice (153 g)141 µg35% DV
  46. 46Griddle cake sandwich, egg, cheese, sausageFast Foods · 1 item (199 g)139 µg35% DV
  47. 47McDonald's sausage biscuit with eggFast Foods · 1 item 5.7 oz (163 g)139 µg35% DV
  48. 48Whole grain sausage pizza, thin crust, frozen, cookedFast Foods · 1 piece 4" x 6" (133 g)138 µg35% DV
  49. 4914" Cheese Pizza, Regular Crust, Fast FoodFast Foods · 1 slice (107 g)138 µg35% DV
  50. 50French toast sticksFast Foods · 3 pieces (65 g)138 µg34% DV
  51. 51Cooked frozen regular crust pepperoni pizzaFast Foods · 0.25 pizza 12" diameter (127 g)136 µg34% DV
  52. 52Griddle cake sandwich, sausageFast Foods · 1 item (135 g)135 µg34% DV
  53. 53English muffin, egg, cheese, Canadian baconFast Foods · 1 sandwich (126 g)135 µg34% DV
  54. 54Subway oven roasted chicken sub on white breadFast Foods · 6 inch sub (198 g)135 µg34% DV
  55. 55Subway Club sub with lettuce and tomatoFast Foods · 6 inch sub (207 g)135 µg34% DV
  56. 56Taco Bell Burrito Supreme with steakFast Foods · 1 item (248 g)134 µg33% DV
  57. 57Subway black forest ham sub, white breadFast Foods · 6 inch sub (184 g)132 µg33% DV
  58. 58Subway Sweet Onion Chicken Teriyaki SubFast Foods · 6 inch sub (228 g)132 µg33% DV
  59. 59Subway BLT sub on white breadFast Foods · 6 inch sub (148 g)132 µg33% DV
  60. 60Fast food grilled chicken sandwich, with lettuce and tomatoFast Foods · 1 sandwich (230 g)131 µg33% DV
  61. 61Subway cold cut sub on white breadFast Foods · 6 inch sub (196 g)129 µg32% DV
  62. 62Papa John's 14" Cheese Pizza, OriginalFast Foods · 1 slice (117 g)128 µg32% DV
  63. 63Subway roast beef sub, white breadFast Foods · 6 inch sub (190 g)127 µg32% DV
  64. 64Subway steak and cheese subFast Foods · 6 inch sub (201 g)127 µg32% DV
  65. 65Fast food croissant with egg, cheese, sausageFast Foods · 1 sandwich (171 g)127 µg32% DV
  66. 66Double cheeseburger, large patty, with condimentsFast Foods · 1 item (280 g)126 µg32% DV
  67. 67McDonald's double quarter pounder with cheeseFast Foods · 1 item (280 g)126 µg32% DV
  68. 68Taco Bell Bean BurritoFast Foods · 1 each burrito (185 g)126 µg31% DV
  69. 69Papa John's 14" Pepperoni Pizza, OriginalFast Foods · 1 slice (123 g)125 µg31% DV
  70. 70Subway Turkey Breast Sub, lettuce and tomatoFast Foods · 6 inch sub (184 g)121 µg30% DV
  71. 71Subway tuna sub on white breadFast Foods · 6 inch sub (237 g)121 µg30% DV
  72. 7214" pizza, meat and vegetable, regular crustFast Foods · 1 slice (136 g)118 µg30% DV
  73. 73McDonald's bacon ranch salad without chickenFast Foods · 1 item 7.8 oz (223 g)118 µg30% DV
  74. 74Fast food biscuit with crispy chicken filletFast Foods · 1 item (132 g)117 µg29% DV
  75. 75Lowfat yogurt parfait, with fruit and granolaFast Foods · 1 item (149 g)115 µg29% DV
  76. 76Biscuit with egg, cheese, and baconFast Foods · 1 item (145 g)109 µg27% DV
  77. 77Fast food pizza, sausage, thin crustFast Foods · 1 slice (88 g)108 µg27% DV
  78. 78Whole grain pepperoni pizza, thick crust, frozen, cookedFast Foods · 1 slice per 1/10 pizza (124 g)108 µg27% DV
  79. 79Biscuit with egg and sausageFast Foods · 1 item (162 g)107 µg27% DV
  80. 80Pizza Hut 14" cheese pizza, thin 'n crispyFast Foods · 1 slice (79 g)107 µg27% DV
  81. 81McDonald's sausage biscuitFast Foods · 1 item 4.1 oz (117 g)106 µg27% DV
  82. 82Pizza Hut 14-inch cheese pizza, stuffed crustFast Foods · 1 slice (117 g)105 µg26% DV
  83. 83Chicken fillet sandwich with picklesFast Foods · 1 sandwich (187 g)105 µg26% DV
  84. 84McDonald's Hotcakes and SausageFast Foods · 1 item (192 g)104 µg26% DV
  85. 8514-inch pepperoni pizza, thin crustFast Foods · 1 slice (79 g)103 µg26% DV
  86. 8614" Cheese Pizza, Thin Crust, Fast FoodFast Foods · 1 slice (76 g)103 µg26% DV
  87. 87Pizza Hut 14" super supreme, hand-tossedFast Foods · 1 slice (123 g)102 µg26% DV
  88. 88Whole grain pepperoni pizza, thin crust, frozen, cookedFast Foods · 1 piece 4"x6" (127 g)102 µg25% DV
  89. 89McDonald's Quarter Pounder with CheeseFast Foods · 1 item 7.1 oz (199 g)101 µg25% DV
  90. 90Frozen whole grain cheese pizza, cookedFast Foods · 1 piece 4"x6" (130 g)101 µg25% DV
  91. 91McDonald's Big MacFast Foods · 1 item 7.6 oz (219 g)101 µg25% DV
  92. 92Soft breadstick, with garlic and parmesan cheeseFast Foods · 1 breadstick (43 g)100 µg25% DV
  93. 93McDonald's Big Mac, without sauceFast Foods · 1 item (200 g)100 µg25% DV
  94. 94McDonald's Egg McMuffinFast Foods · 1 sandwich (126 g)99.5 µg25% DV
  95. 95McDonald's McChicken, no mayoFast Foods · 1 item (138 g)99.4 µg25% DV
  96. 96Soft beef, cheese and lettuce tacoFast Foods · 1 each taco (102 g)97.9 µg24% DV
  97. 97Grilled chicken, bacon, and tomato club, cheeseFast Foods · 1 sandwich (268 g)96.5 µg24% DV
  98. 98Breakfast burrito, with egg, cheese, and sausageFast Foods · 1 burrito (109 g)95.9 µg24% DV
  99. 99McDonald's Quarter PounderFast Foods · 1 item (171 g)95.8 µg24% DV
  100. 100Burger King Original Chicken SandwichFast Foods · 1 sandwich (199 g)95.5 µg24% 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.