Vegan foods high in Folate (Canadian (CNF))

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 2,541 foods

#	Food	Category	Per 100 g	% DV
101	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	222.00 mcg	56%
102	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	222.00 mcg	56%
103	Indian, papad (papadum)	Legumes and Legume Products	219.00 mcg	55%
104	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	218.00 mcg	55%
105	Beans, mungo, raw	Legumes and Legume Products	216.00 mcg	54%
106	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%
107	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	214.00 mcg	54%
108	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	212.00 mcg	53%
109	Soybean kernels, roasted, salted	Legumes and Legume Products	211.00 mcg	53%
110	Soybean kernels, roasted, unsalted	Legumes and Legume Products	211.00 mcg	53%
111	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%
112	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	209.00 mcg	52%
113	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	208.00 mcg	52%
114	Grains, rice, white with pasta and seasonings, dry	Cereals, Grains and Pasta	208.00 mcg	52%
115	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%
116	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	207.00 mcg	52%
117	Beans, cranberry (roman), boiled	Legumes and Legume Products	207.00 mcg	52%
118	Soybeans, dry, roasted	Legumes and Legume Products	205.00 mcg	51%
119	Lentils, pink, raw	Legumes and Legume Products	204.00 mcg	51%
120	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	196.00 mcg	49%
121	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%
122	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%
123	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%
124	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%
125	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	193.00 mcg	48%
126	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%
127	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	189.00 mcg	47%
128	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	188.00 mcg	47%
129	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%
130	Bread, garlic	Baked Products	186.00 mcg	46%
131	Grains, quinoa, dry	Cereals, Grains and Pasta	184.00 mcg	46%
132	Grains, wheat flour, white, all purpose, enriched, calcium fortified	Cereals, Grains and Pasta	183.00 mcg	46%
133	Fast foods, breakfast, french toast sticks	Fast Foods	183.00 mcg	46%
134	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	182.00 mcg	46%
135	Indian, bread, naan	Baked Products	182.00 mcg	46%
136	Lentils, boiled	Legumes and Legume Products	181.00 mcg	45%
137	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	181.00 mcg	45%
138	Lentils, boiled, salted	Legumes and Legume Products	181.00 mcg	45%
139	Spices, bay leaf	Spices and Herbs	180.00 mcg	45%
140	Spices, parsley, dried	Spices and Herbs	180.00 mcg	45%
141	Seaweed, kelp (kombu, tangle), raw	Vegetables and Vegetable Products	180.00 mcg	45%
142	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	177.00 mcg	44%
143	Pasta, fresh-refrigerated, spinach, as purchased	Cereals, Grains and Pasta	177.00 mcg	44%
144	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	177.00 mcg	44%
145	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	176.00 mcg	44%
146	Soy protein isolate (prepared with potassium)	Legumes and Legume Products	176.00 mcg	44%
147	Pasta, fresh-refrigerated, plain, as purchased	Cereals, Grains and Pasta	176.00 mcg	44%
148	Bread stuffing, cornbread, dry mix, unprepared	Baked Products	175.00 mcg	44%
149	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	174.00 mcg	44%
150	Peas, pigeon, raw	Vegetables and Vegetable Products	173.00 mcg	43%

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Vegan foods high in Folate (Canadian (CNF))

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