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 1401–1450 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1401	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1402	Nuts, chestnuts, european, roasted	Nut and Seed Products	70.00 mcg	18%	USDA_SR
1403	Rice, white, long-grain, precooked or instant, enriched, prepared	Cereal Grains and Pasta	70.00 mcg	18%	USDA_SR
1404	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1405	Mung beans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	70.00 mcg	18%	USDA_SR
1406	Bread, 60% whole wheat, commercial	Baked Products	70.00 mcg	18%	CNF
1407	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	70.00 mcg	18%	CNF
1408	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	70.00 mcg	18%	CNF
1409	Mustard greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1410	Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared	Cereals, Grains and Pasta	70.00 mcg	18%	CNF
1411	Taco shell, baked	Baked Products	70.00 mcg	18%	CNF
1412	Cookie, sugar, refrigerated dough, baked	Baked Products	70.00 mcg	18%	CNF
1413	Cake, white, regular, dry mix, unprepared	Baked Products	70.00 mcg	18%	CNF
1414	Nuts, European chestnuts (sweet), roasted	Nuts and Seeds	70.00 mcg	18%	CNF
1415	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1416	Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	70.00 mcg	18%	CNF
1417	Archway Home Style Cookies, Molasses	Baked Products	69.00 mcg	17%	USDA_SR
1418	Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber	Baked Products	69.00 mcg	17%	USDA_SR
1419	Taco shells, baked	Baked Products	69.00 mcg	17%	USDA_SR
1420	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	69.00 mcg	17%	USDA_SR
1421	Bread, oat bran, toasted	Baked Products	69.00 mcg	17%	USDA_SR
1422	Gravy, brown instant, dry	Soups, Sauces, and Gravies	69.00 mcg	17%	USDA_SR
1423	Nuts, cashew nuts, dry roasted, without salt added	Nut and Seed Products	69.00 mcg	17%	USDA_SR
1424	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	69.00 mcg	17%	USDA_SR
1425	Nuts, cashew nuts, dry roasted, with salt added	Nut and Seed Products	69.00 mcg	17%	USDA_SR
1426	Peppers, ancho, dried	Vegetables and Vegetable Products	69.00 mcg	17%	USDA_SR
1427	Gravy, brown instant, dry	Soups, Sauces and Gravies	69.00 mcg	17%	CNF
1428	Pepper, ancho, dried	Vegetables and Vegetable Products	69.00 mcg	17%	CNF
1429	Bread, white with raisins, commercial	Baked Products	69.00 mcg	17%	CNF
1430	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	69.00 mcg	17%	CNF
1431	Nuts, cashew nuts, dry roasted	Nuts and Seeds	69.00 mcg	17%	CNF
1432	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	69.00 mcg	17%	CNF
1433	Cabbage, bok choy, raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_FF
1434	Waffles, plain, frozen, ready-to-heat	Baked Products	68.00 mcg	17%	USDA_SR
1435	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	68.00 mcg	17%	USDA_SR
1436	Cake, yellow, enriched, dry mix	Baked Products	68.00 mcg	17%	USDA_SR
1437	Doughnuts, yeast-leavened, with jelly filling	Baked Products	68.00 mcg	17%	USDA_SR
1438	Danish pastry, cinnamon, enriched	Baked Products	68.00 mcg	17%	USDA_SR
1439	Basil, fresh	Spices and Herbs	68.00 mcg	17%	USDA_SR
1440	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	68.00 mcg	17%	USDA_SR
1441	Nuts, chestnuts, chinese, raw	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1442	Nuts, cashew butter, plain, without salt added	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1443	Cardoon, raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1444	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1445	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1446	Mango, dried, sweetened	Fruits and Fruit Juices	68.00 mcg	17%	USDA_SR
1447	Rice mix, white and wild, flavored, unprepared	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1448	Tomatoes, sun-dried	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1449	Rice, spanish rice mix, prepared	Mixed Dishes	68.00 mcg	17%	CNF
1450	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	68.00 mcg	17%	CNF

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Vegan foods high in Folate

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