Vegan foods high in Folate (USDA SR Legacy)

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 3,065 foods

#	Food	Category	Per 100 g	% DV
101	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
102	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
103	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%
104	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%
105	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%
106	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%
107	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%
108	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%
109	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%
110	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%
111	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%
112	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%
113	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%
114	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%
115	Edamame, frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%
116	Radishes, oriental, dried	Vegetables and Vegetable Products	295.00 mcg	74%
117	Beverages, Protein powder soy based	Beverages	289.00 mcg	72%
118	Soy flour, low-fat	Legumes and Legume Products	289.00 mcg	72%
119	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	284.00 mcg	71%
120	Wheat germ, crude	Cereal Grains and Pasta	281.00 mcg	70%
121	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	278.00 mcg	70%
122	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	278.00 mcg	70%
123	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	275.00 mcg	69%
124	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%
125	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%
126	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%
127	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%
128	Spices, marjoram, dried	Spices and Herbs	274.00 mcg	68%
129	Spices, coriander leaf, dried	Spices and Herbs	274.00 mcg	68%
130	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	Snacks	273.00 mcg	68%
131	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	273.00 mcg	68%
132	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar	Sweets	273.00 mcg	68%
133	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	264.00 mcg	66%
134	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	264.00 mcg	66%
135	Rice, white, long-grain, parboiled, enriched, dry	Cereal Grains and Pasta	257.00 mcg	64%
136	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	250.00 mcg	62%
137	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	249.00 mcg	62%
138	Peanut flour, defatted	Legumes and Legume Products	248.00 mcg	62%
139	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	247.00 mcg	62%
140	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	247.00 mcg	62%
141	Peanuts, valencia, raw	Legumes and Legume Products	246.00 mcg	62%
142	Noodles, egg, spinach, enriched, dry	Cereal Grains and Pasta	245.00 mcg	61%
143	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	242.00 mcg	60%
144	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Snacks	241.00 mcg	60%
145	Peanuts, spanish, raw	Legumes and Legume Products	240.00 mcg	60%
146	Snacks, soy chips or crisps, salted	Snacks	240.00 mcg	60%
147	Peanuts, all types, raw	Legumes and Legume Products	240.00 mcg	60%
148	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	239.00 mcg	60%
149	Peanuts, virginia, raw	Legumes and Legume Products	239.00 mcg	60%
150	Seeds, sunflower seed kernels, toasted, without salt	Nut and Seed Products	238.00 mcg	60%

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Vegan foods high in Folate (USDA SR Legacy)

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