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 101–150 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
101	Beans, white, flour	Legumes and Legume Products	414.00 mcg	103%	CNF
102	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	400.00 mcg	100%	USDA_SR
103	Beans, lima, dry, baby, raw	Legumes and Legume Products	400.00 mcg	100%	CNF
104	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	USDA_SR
105	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	CNF
106	Lima beans, large, mature seeds, raw	Legumes and Legume Products	395.00 mcg	99%	USDA_SR
107	Beans, lima, dry, large, raw	Legumes and Legume Products	395.00 mcg	99%	CNF
108	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
109	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
110	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
111	Beans, kidney, all types, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
112	Beans, kidney, dark red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
113	Beans, kidney, light red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
114	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	393.00 mcg	98%	USDA_SR
115	Beans, yellow, mature seeds, raw	Legumes and Legume Products	389.00 mcg	97%	USDA_SR
116	Beans, yellow, raw	Legumes and Legume Products	389.00 mcg	97%	CNF
117	Beans, white, mature seeds, raw	Legumes and Legume Products	388.00 mcg	97%	USDA_SR
118	Beans, white, raw	Legumes and Legume Products	388.00 mcg	97%	CNF
119	Beans, small white, mature seeds, raw	Legumes and Legume Products	386.00 mcg	96%	USDA_SR
120	Beans, small white, raw	Legumes and Legume Products	386.00 mcg	96%	CNF
121	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	385.00 mcg	96%	USDA_SR
122	Soybeans, mature seeds, raw	Legumes and Legume Products	375.00 mcg	94%	USDA_SR
123	Soybeans, dry, raw	Legumes and Legume Products	375.00 mcg	94%	CNF
124	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373.00 mcg	93%	USDA_SR
125	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	370.00 mcg	92%	USDA_SR
126	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	370.00 mcg	92%	USDA_SR
127	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	USDA_SR
128	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	CNF
129	Beans, navy, mature seeds, raw	Legumes and Legume Products	364.00 mcg	91%	USDA_SR
130	Beans, navy, raw	Legumes and Legume Products	364.00 mcg	91%	CNF
131	Lupins, mature seeds, raw	Legumes and Legume Products	355.00 mcg	89%	USDA_SR
132	Lupins, raw	Legumes and Legume Products	355.00 mcg	89%	CNF
133	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	353.00 mcg	88%	USDA_SR
134	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	353.00 mcg	88%	USDA_SR
135	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	352.00 mcg	88%	USDA_SR
136	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	352.00 mcg	88%	CNF
137	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
138	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	USDA_SR
139	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
140	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	345.00 mcg	86%	USDA_SR
141	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	CNF
142	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
143	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
144	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	340.00 mcg	85%	CNF
145	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	340.00 mcg	85%	CNF
146	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR
147	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR
148	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%	USDA_SR
149	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	USDA_SR
150	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	CNF

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Vegan foods high in Folate

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