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 1351–1400 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1351	Spinach souffle, homemade	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1352	Mustard spinach (tendergreen), boiled, drained	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1353	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1354	Collards, frozen, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1355	Sweet rolls, cinnamon, commercially prepared with raisins	Baked Products	72.00 mcg	18%	USDA_SR
1356	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	72.00 mcg	18%	USDA_SR
1357	McDONALD'S, McCHICKEN Sandwich (without mayonnaise)	Fast Foods	72.00 mcg	18%	USDA_SR
1358	Nabisco, Nabisco Ritz Crackers	Baked Products	72.00 mcg	18%	USDA_SR
1359	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	72.00 mcg	18%	USDA_SR
1360	Nuts, chestnuts, chinese, roasted	Nut and Seed Products	72.00 mcg	18%	USDA_SR
1361	Cabbage, mustard, salted	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR
1362	Semolina, unenriched	Cereal Grains and Pasta	72.00 mcg	18%	USDA_SR
1363	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR
1364	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	72.00 mcg	18%	USDA_SR
1365	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	72.00 mcg	18%	CNF
1366	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	72.00 mcg	18%	CNF
1367	Cabbage, mustard, with salt	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1368	Grains, semolina	Cereals, Grains and Pasta	72.00 mcg	18%	CNF
1369	Sweet roll, cinnamon with raisins, commercial	Baked Products	72.00 mcg	18%	CNF
1370	Cookie, sugar, commercial	Baked Products	72.00 mcg	18%	CNF
1371	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	72.00 mcg	18%	CNF
1372	Nuts, Chinese chestnuts, roasted	Nuts and Seeds	72.00 mcg	18%	CNF
1373	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1374	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	72.00 mcg	18%	CNF
1375	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_FF
1376	Archway Home Style Cookies, Old Fashioned Molasses	Baked Products	71.00 mcg	18%	USDA_SR
1377	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	71.00 mcg	18%	USDA_SR
1378	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	USDA_SR
1379	Broccoli raab, cooked	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1380	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1381	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1382	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1383	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	USDA_SR
1384	Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments	Breakfast cereals	71.00 mcg	18%	CNF
1385	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	71.00 mcg	18%	CNF
1386	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1387	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1388	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1389	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1390	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	CNF
1391	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	CNF
1392	Pie crust, standard type, homemade, unbaked	Baked Products	71.00 mcg	18%	CNF
1393	Pie crust, standard type, frozen, ready-to-bake	Baked Products	71.00 mcg	18%	CNF
1394	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	71.00 mcg	18%	CNF
1395	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	70.00 mcg	18%	USDA_SR
1396	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	70.00 mcg	18%	USDA_SR
1397	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	70.00 mcg	18%	USDA_SR
1398	English muffins, whole grain white	Baked Products	70.00 mcg	18%	USDA_SR
1399	Doughnuts, yeast-leavened, with creme filling	Baked Products	70.00 mcg	18%	USDA_SR
1400	Cookies, sugar, refrigerated dough, baked	Baked Products	70.00 mcg	18%	USDA_SR

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Vegan foods high in Folate

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