Vegan foods high in Folate

This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.

Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.

FDA daily value: 400 mcg

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Showing 1–50 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1	Yeast extract spread	Vegetables and Vegetable Products	3786.00 mcg	946%	USDA_SR
2	Yeast extract spread	Vegetables and Vegetable Products	3786.00 mcg	946%	CNF
3	Leavening agents, yeast, baker's, active dry	Baked Products	2340.00 mcg	585%	USDA_SR
4	Leavening agent, yeast, baker's, active, dry	Baked Products	2340.00 mcg	585%	CNF
5	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	1630.00 mcg	408%	USDA_SR
6	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	1615.00 mcg	404%	USDA_SR
7	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	1555.00 mcg	389%	USDA_SR
8	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	1555.00 mcg	389%	USDA_SR
9	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	1554.00 mcg	388%	USDA_SR
10	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	1537.00 mcg	384%	USDA_SR
11	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	1436.00 mcg	359%	USDA_SR
12	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	1427.00 mcg	357%	USDA_SR
13	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	1379.00 mcg	345%	USDA_SR
14	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	1353.00 mcg	338%	USDA_SR
15	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	1334.00 mcg	334%	USDA_SR
16	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	1318.00 mcg	330%	USDA_SR
17	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	1305.00 mcg	326%	USDA_SR
18	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	1210.00 mcg	302%	USDA_SR
19	Cereals, MALT-O-MEAL, chocolate, dry	Breakfast Cereals	1143.00 mcg	286%	USDA_SR
20	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	1140.00 mcg	285%	USDA_SR
21	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	1057.00 mcg	264%	USDA_SR
22	Cereals ready-to-eat, RALSTON Crispy Hexagons	Breakfast Cereals	966.00 mcg	242%	USDA_SR
23	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	912.00 mcg	228%	CNF
24	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	905.00 mcg	226%	USDA_SR
25	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	889.00 mcg	222%	USDA_SR
26	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	816.00 mcg	204%	USDA_SR
27	Leavening agents, yeast, baker's, compressed	Baked Products	785.00 mcg	196%	USDA_SR
28	Leavening agent, yeast, baker's, compressed	Baked Products	785.00 mcg	196%	CNF
29	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	741.00 mcg	185%	USDA_SR
30	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Breakfast Cereals	737.00 mcg	184%	USDA_SR
31	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	Snacks	727.00 mcg	182%	USDA_SR
32	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	Snacks	727.00 mcg	182%	USDA_SR
33	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	727.00 mcg	182%	USDA_SR
34	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	726.00 mcg	182%	USDA_SR
35	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	723.00 mcg	181%	USDA_SR
36	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	722.00 mcg	180%	USDA_SR
37	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	714.00 mcg	178%	USDA_SR
38	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	714.00 mcg	178%	USDA_SR
39	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	714.00 mcg	178%	USDA_SR
40	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	690.00 mcg	172%	USDA_SR
41	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	669.00 mcg	167%	USDA_SR
42	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
43	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	667.00 mcg	167%	USDA_SR
44	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
45	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
46	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	667.00 mcg	167%	USDA_SR
47	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	667.00 mcg	167%	USDA_SR
48	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	667.00 mcg	167%	USDA_SR
49	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	667.00 mcg	167%	USDA_SR
50	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	667.00 mcg	167%	USDA_SR

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Vegan foods high in Folate

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