Vegan foods high in Folate (USDA Foundation)

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 101–120 of 120 foods

#	Food	Category	Per 100 g	% DV
101	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
102	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
103	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	8.97 mcg	2%
104	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	8.00 mcg	2%
105	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
106	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
107	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	7.00 mcg	2%
108	Mustard, prepared, yellow	Spices and Herbs	7.00 mcg	2%
109	Carrots, frozen, unprepared	Vegetables and Vegetable Products	7.00 mcg	2%
110	Peaches, yellow, raw	Fruits and Fruit Juices	6.00 mcg	2%
111	Nectarines, raw	Fruits and Fruit Juices	6.00 mcg	2%
112	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mcg	2%
113	Pears, raw, bartlett	Fruits and Fruit Juices	6.00 mcg	2%
114	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	5.87 mcg	1%
115	Juice, prune, shelf-stable	Fruits and Fruit Juices	5.29 mcg	1%
116	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	4.67 mcg	1%
117	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	3.09 mcg	1%
118	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	1.73 mcg	0%
119	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.81 mcg	0%
120	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.66 mcg	0%

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Vegan foods high in Folate (USDA Foundation)

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