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

Selling a product with folate? Generate a print-ready nutrition label from your recipe.

Showing 551–600 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
551	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
552	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
553	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
554	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	141.00 mcg	35%	CNF
555	Kale, raw	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
556	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
557	Bread, french or vienna, toasted (includes sourdough)	Baked Products	140.00 mcg	35%	USDA_SR
558	Bagels, whole grain white	Baked Products	140.00 mcg	35%	USDA_SR
559	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
560	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
561	Vinespinach, (basella), raw	Vegetables and Vegetable Products	140.00 mcg	35%	USDA_SR
562	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	140.00 mcg	35%	USDA_SR
563	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	USDA_SR
564	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	CNF
565	Bread, French or Vienna, (also sourdough), toasted	Baked Products	140.00 mcg	35%	CNF
566	Beans, navy, boiled, salted	Legumes and Legume Products	140.00 mcg	35%	CNF
567	Beans, navy, boiled	Legumes and Legume Products	140.00 mcg	35%	CNF
568	Vine spinach, raw	Vegetables and Vegetable Products	140.00 mcg	35%	CNF
569	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	138.00 mcg	34%	USDA_SR
570	Snacks, peas, roasted, wasabi-flavored	Snacks	138.00 mcg	34%	USDA_SR
571	Spices, poultry seasoning	Spices and Herbs	138.00 mcg	34%	USDA_SR
572	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	138.00 mcg	34%	USDA_SR
573	Focaccia, Italian flatbread, plain	Baked Products	138.00 mcg	34%	USDA_SR
574	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	138.00 mcg	34%	CNF
575	Bread, focaccia, Italian flatbread, plain	Baked Products	138.00 mcg	34%	CNF
576	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	138.00 mcg	34%	CNF
577	Spices, poultry seasoning	Spices and Herbs	138.00 mcg	34%	CNF
578	Beans, small white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	137.00 mcg	34%	USDA_SR
579	Beans, small white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	137.00 mcg	34%	USDA_SR
580	Toaster pastries, brown-sugar-cinnamon	Baked Products	137.00 mcg	34%	USDA_SR
581	Cereal, ready to eat, French Toast Crunch, General Mills	Breakfast cereals	137.00 mcg	34%	CNF
582	Toaster pastry, brown sugar and cinnamon	Baked Products	137.00 mcg	34%	CNF
583	Beans, small white, boiled, salted	Legumes and Legume Products	137.00 mcg	34%	CNF
584	Beans, small white, boiled	Legumes and Legume Products	137.00 mcg	34%	CNF
585	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	137.00 mcg	34%	CNF
586	Cracker, meal	Baked Products	136.00 mcg	34%	USDA_SR
587	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	136.00 mcg	34%	USDA_SR
588	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	136.00 mcg	34%	USDA_SR
589	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	136.00 mcg	34%	CNF
590	Cereal, ready to eat, Nesquik, General Mills	Breakfast cereals	136.00 mcg	34%	CNF
591	Cracker meal	Baked Products	136.00 mcg	34%	CNF
592	Lettuce, cos or romaine	Vegetables and Vegetable Products	136.00 mcg	34%	CNF
593	Snacks, pita chips, salted	Snacks	135.00 mcg	34%	USDA_SR
594	Asparagus, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	135.00 mcg	34%	USDA_SR
595	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	135.00 mcg	34%	USDA_SR
596	Asparagus, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	135.00 mcg	34%	CNF
597	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	135.00 mcg	34%	CNF
598	Peanut flour, low fat	Legumes and Legume Products	133.00 mcg	33%	USDA_SR
599	Muffin, blueberry flavour (artificial), dry mix, unprepared	Baked Products	133.00 mcg	33%	CNF
600	Peanut flour, low-fat	Legumes and Legume Products	133.00 mcg	33%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Folate

Turn these foods into a print-ready nutrition label.