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 1101–1150 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Asparagus, canned, solids and liquid, unsalted	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1102	Grains, millet, dry	Cereals, Grains and Pasta	85.00 mcg	21%	CNF
1103	Muffin, wheat bran, dry mix, unprepared	Baked Products	85.00 mcg	21%	CNF
1104	Cracker, melba toast, rye (includes pumpernickel)	Baked Products	85.00 mcg	21%	CNF
1105	Seaweed, agar, raw	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1106	Asparagus, canned, solids and liquid	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1107	Amaranth leaves, fresh	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1108	Pancakes, whole wheat, dry mix, incomplete	Baked Products	84.00 mcg	21%	USDA_SR
1109	Cereals ready-to-eat, granola, homemade	Breakfast Cereals	84.00 mcg	21%	USDA_SR
1110	Fast food, biscuit	Fast Foods	84.00 mcg	21%	USDA_SR
1111	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	84.00 mcg	21%	USDA_SR
1112	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	84.00 mcg	21%	USDA_SR
1113	Fast food, biscuit	Fast Foods	84.00 mcg	21%	CNF
1114	Bread, white, commercial, with added fibre, toasted	Baked Products	84.00 mcg	21%	CNF
1115	Parsnips, raw	Vegetables and Vegetable Products	83.42 mcg	21%	USDA_FF
1116	Cookies, vanilla wafers, higher fat	Baked Products	83.00 mcg	21%	USDA_SR
1117	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1118	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1119	Biscuits, mixed grain, refrigerated dough	Baked Products	83.00 mcg	21%	USDA_SR
1120	Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA	Baby Foods	83.00 mcg	21%	USDA_SR
1121	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	83.00 mcg	21%	USDA_SR
1122	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Snacks	83.00 mcg	21%	USDA_SR
1123	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks	83.00 mcg	21%	USDA_SR
1124	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1125	Broccoli raab, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1126	Snacks, potato chips, fat-free, made with olestra	Snacks	83.00 mcg	21%	USDA_SR
1127	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1128	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1129	Grape leaves, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1130	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	83.00 mcg	21%	CNF
1131	Cabbage, napa, raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1132	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1133	Hummus, commercial	Legumes and Legume Products	83.00 mcg	21%	CNF
1134	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1135	Danish pastry, nut (almond, raisin nut, cinnamon nut)	Baked Products	83.00 mcg	21%	CNF
1136	Biscuit, multigrain, refrigerated dough	Baked Products	83.00 mcg	21%	CNF
1137	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	83.00 mcg	21%	CNF
1138	Beans, lima, dry, large, boiled	Legumes and Legume Products	83.00 mcg	21%	CNF
1139	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	83.00 mcg	21%	CNF
1140	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	83.00 mcg	21%	CNF
1141	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	83.00 mcg	21%	CNF
1142	Cereal, ready to eat, granola, homemade	Breakfast cereals	83.00 mcg	21%	CNF
1143	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	83.00 mcg	21%	CNF
1144	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Baked Products	82.00 mcg	20%	USDA_SR
1145	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	82.00 mcg	20%	USDA_SR
1146	Bread, reduced-calorie, oat bran, toasted	Baked Products	82.00 mcg	20%	USDA_SR
1147	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1148	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1149	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%	USDA_SR
1150	Amaranth grain, uncooked	Cereal Grains and Pasta	82.00 mcg	20%	USDA_SR

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Vegan foods high in Folate

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