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 51–100 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
51	Yardlong beans, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	USDA_SR
52	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	CNF
53	Mothbeans, mature seeds, raw	Legumes and Legume Products	649.00 mcg	162%	USDA_SR
54	Moth beans, raw	Legumes and Legume Products	649.00 mcg	162%	CNF
55	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	639.00 mcg	160%	USDA_SR
56	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	639.00 mcg	160%	CNF
57	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	USDA_SR
58	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	CNF
59	Mung beans, mature seeds, raw	Legumes and Legume Products	625.00 mcg	156%	USDA_SR
60	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	625.00 mcg	156%	USDA_SR
61	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	625.00 mcg	156%	CNF
62	Beans, adzuki, mature seeds, raw	Legumes and Legume Products	622.00 mcg	156%	USDA_SR
63	Beans, adzuki, raw	Legumes and Legume Products	622.00 mcg	156%	CNF
64	Formulated bar, POWER BAR, chocolate	Snacks	615.00 mcg	154%	USDA_SR
65	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	606.00 mcg	152%	USDA_SR
66	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	606.00 mcg	152%	USDA_SR
67	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	604.00 mcg	151%	USDA_SR
68	Beans, cranberry (roman), raw	Legumes and Legume Products	604.00 mcg	151%	CNF
69	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	USDA_SR
70	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	CNF
71	Beverages, nutritional shake mix, high protein, powder	Beverages	571.00 mcg	143%	USDA_SR
72	Beverages, high protein powder	Beverages	571.00 mcg	143%	CNF
73	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	557.00 mcg	139%	USDA_SR
74	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	557.00 mcg	139%	CNF
75	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	533.00 mcg	133%	USDA_SR
76	Spearmint, dried	Spices and Herbs	530.00 mcg	132%	USDA_SR
77	Spices, spearmint, dried	Spices and Herbs	530.00 mcg	132%	CNF
78	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	525.00 mcg	131%	USDA_SR
79	Beans, pinto, raw	Legumes and Legume Products	525.00 mcg	131%	CNF
80	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	500.00 mcg	125%	USDA_SR
81	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	500.00 mcg	125%	CNF
82	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	496.00 mcg	124%	USDA_SR
83	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	482.00 mcg	120%	USDA_SR
84	Beans, great northern, raw	Legumes and Legume Products	482.00 mcg	120%	CNF
85	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	USDA_SR
86	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	CNF
87	Beans, black, flour	Legumes and Legume Products	473.00 mcg	118%	CNF
88	Lentils, flour	Legumes and Legume Products	470.00 mcg	118%	CNF
89	Beans, pink, mature seeds, raw	Legumes and Legume Products	463.00 mcg	116%	USDA_SR
90	Beans, pink, raw	Legumes and Legume Products	463.00 mcg	116%	CNF
91	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	456.00 mcg	114%	USDA_SR
92	Peas, pigeon (red gram), raw	Legumes and Legume Products	456.00 mcg	114%	CNF
93	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
94	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
95	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
96	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
97	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	USDA_SR
98	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	CNF
99	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	423.00 mcg	106%	USDA_SR
100	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	423.00 mcg	106%	CNF

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Vegan foods high in Folate

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