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 951–1000 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
951	Bread, italian, toasted	Baked Products	97.00 mcg	24%	CNF
952	Pasta, macaroni, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	97.00 mcg	24%	CNF
953	Bread stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%	CNF
954	Peanuts, all types, dry roasted	Legumes and Legume Products	97.00 mcg	24%	CNF
955	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	97.00 mcg	24%	CNF
956	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%	CNF
957	Bread, french or vienna, whole wheat	Baked Products	96.00 mcg	24%	USDA_SR
958	McDONALD'S, Hotcakes (plain)	Fast Foods	96.00 mcg	24%	USDA_SR
959	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
960	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
961	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
962	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
963	Indian, bread, naan, whole-wheat	Baked Products	96.00 mcg	24%	CNF
964	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	96.00 mcg	24%	CNF
965	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	96.00 mcg	24%	CNF
966	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
967	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
968	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	96.00 mcg	24%	CNF
969	Rolls, hard (includes kaiser)	Baked Products	95.00 mcg	24%	USDA_SR
970	Rolls, dinner, oat bran	Baked Products	95.00 mcg	24%	USDA_SR
971	Bread, reduced-calorie, white	Baked Products	95.00 mcg	24%	USDA_SR
972	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	95.00 mcg	24%	USDA_SR
973	Radish seeds, sprouted, raw	Vegetables and Vegetable Products	95.00 mcg	24%	USDA_SR
974	Wild rice, raw	Cereal Grains and Pasta	95.00 mcg	24%	USDA_SR
975	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	95.00 mcg	24%	USDA_SR
976	Grains, rice, wild, dry	Cereals, Grains and Pasta	95.00 mcg	24%	CNF
977	Roll (kaiser), hard	Baked Products	95.00 mcg	24%	CNF
978	Roll, dinner, oat bran	Baked Products	95.00 mcg	24%	CNF
979	English muffin, plain (also sourdough)	Baked Products	95.00 mcg	24%	CNF
980	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	95.00 mcg	24%	CNF
981	Radish seeds, sprouted, with seed, raw	Vegetables and Vegetable Products	95.00 mcg	24%	CNF
982	Mungo beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	94.00 mcg	24%	USDA_SR
983	Tortillas, ready-to-bake or -fry, flour, refrigerated	Baked Products	94.00 mcg	24%	USDA_SR
984	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Products	94.00 mcg	24%	USDA_SR
985	Mungo beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	94.00 mcg	24%	USDA_SR
986	Seaweed, spirulina, dried	Vegetables and Vegetable Products	94.00 mcg	24%	USDA_SR
987	Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	94.00 mcg	24%	USDA_SR
988	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	94.00 mcg	24%	USDA_SR
989	Bread, rye, toasted	Baked Products	94.00 mcg	24%	CNF
990	Beans, mungo, boiled, salted	Legumes and Legume Products	94.00 mcg	24%	CNF
991	Beans, mungo, boiled	Legumes and Legume Products	94.00 mcg	24%	CNF
992	Seaweed, spirulina, dried	Vegetables and Vegetable Products	94.00 mcg	24%	CNF
993	Broccoli, frozen, spears, unprepared	Vegetables and Vegetable Products	94.00 mcg	24%	CNF
994	Bread, pumpernickel	Baked Products	93.00 mcg	23%	USDA_SR
995	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	93.00 mcg	23%	USDA_SR
996	Falafel, home-prepared	Legumes and Legume Products	93.00 mcg	23%	USDA_SR
997	Cookies, vanilla sandwich with creme filling, reduced fat	Baked Products	93.00 mcg	23%	USDA_SR
998	Babyfood, cookies	Baby Foods	93.00 mcg	23%	USDA_SR
999	Spices, saffron	Spices and Herbs	93.00 mcg	23%	USDA_SR
1000	Chayote, fruit, raw	Vegetables and Vegetable Products	93.00 mcg	23%	USDA_SR

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Vegan foods high in Folate

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