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 1301–1350 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1301	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA	Baby Foods	75.00 mcg	19%	USDA_SR
1302	Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber	Baked Products	75.00 mcg	19%	USDA_SR
1303	Candies, peanut bar	Sweets	75.00 mcg	19%	USDA_SR
1304	Lemon grass (citronella), raw	Vegetables and Vegetable Products	75.00 mcg	19%	USDA_SR
1305	Bread, multi-grain (includes whole-grain)	Baked Products	75.00 mcg	19%	USDA_SR
1306	Waffles, chocolate chip, frozen, ready-to-heat	Baked Products	75.00 mcg	19%	USDA_SR
1307	Waffle, chocolate chip, frozen, ready-to-heat	Baked Products	75.00 mcg	19%	CNF
1308	Muffin, blueberry, dry mix, prepared	Baked Products	75.00 mcg	19%	CNF
1309	Lemon grass (citronella), raw	Vegetables and Vegetable Products	75.00 mcg	19%	CNF
1310	Candies, bars, peanut	Sweets	75.00 mcg	19%	CNF
1311	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	75.00 mcg	19%	CNF
1312	Peanuts, all types, boiled, salted	Legumes and Legume Products	75.00 mcg	19%	CNF
1313	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	75.00 mcg	19%	CNF
1314	Beans, french, mature seeds, boiled	Legumes and Legume Products	75.00 mcg	19%	CNF
1315	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	75.00 mcg	19%	CNF
1316	Beans, kidney, royal red, mature seeds, cooked, boiled with salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1317	Beans, kidney, royal red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1318	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	74.00 mcg	18%	USDA_SR
1319	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	74.00 mcg	18%	USDA_SR
1320	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1321	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1322	Snack, Pretzel, hard chocolate coated	Snacks	74.00 mcg	18%	USDA_SR
1323	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	USDA_SR
1324	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	74.00 mcg	18%	USDA_SR
1325	Triticale flour, whole-grain	Cereal Grains and Pasta	74.00 mcg	18%	USDA_SR
1326	Snacks, pretzels, hard, chocolate coated	Snacks	74.00 mcg	18%	CNF
1327	Yam, flour	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1328	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1329	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1330	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	74.00 mcg	18%	CNF
1331	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	74.00 mcg	18%	CNF
1332	Beans, kidney, light red, boiled	Legumes and Legume Products	74.00 mcg	18%	CNF
1333	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1334	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	74.00 mcg	18%	CNF
1335	Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1336	Spinach souffle	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1337	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1338	Nuts, almond paste	Nut and Seed Products	73.00 mcg	18%	USDA_SR
1339	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1340	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1341	Triticale	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1342	Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1343	Lettuce, butterhead (includes boston and bibb types), raw	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1344	Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only	Fast Foods	73.00 mcg	18%	CNF
1345	Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise	Mixed Dishes	73.00 mcg	18%	CNF
1346	Mustard spinach (tendergreen), boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1347	Pasta, spaghetti, enriched, cooked, salted	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1348	Pasta, spaghetti, enriched, cooked	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1349	Grains, triticale	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1350	Nuts, almond paste, sweetened	Nuts and Seeds	73.00 mcg	18%	CNF

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Vegan foods high in Folate

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