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 1701–1750 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
1701	Crackers, standard snack-type, with whole wheat	Baked Products	58.00 mcg	14%	USDA_SR
1702	Nuts, pine nuts, pinyon, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
1703	Nuts, chestnuts, european, raw, peeled	Nut and Seed Products	58.00 mcg	14%	USDA_SR
1704	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
1705	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1706	Broadbeans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1707	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1708	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1709	Rice, white, long-grain, regular, cooked, enriched, with salt	Cereal Grains and Pasta	58.00 mcg	14%	USDA_SR
1710	Seeds, watermelon seed kernels, dried	Nut and Seed Products	58.00 mcg	14%	USDA_SR
1711	Broadbeans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1712	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	58.00 mcg	14%	USDA_SR
1713	Rice, white, medium-grain, enriched, cooked	Cereal Grains and Pasta	58.00 mcg	14%	USDA_SR
1714	Rice, white, long-grain, regular, enriched, cooked	Cereal Grains and Pasta	58.00 mcg	14%	USDA_SR
1715	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	58.00 mcg	14%	USDA_SR
1716	Cracker, standard snack-type, with whole-wheat	Baked Products	58.00 mcg	14%	CNF
1717	Cookie, chocolate, with icing or coating	Baked Products	58.00 mcg	14%	CNF
1718	Snacks, potato chips, lightly salted	Snacks	58.00 mcg	14%	CNF
1719	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1720	Parsnip, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1721	Broadbeans (fava beans), fresh, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1722	Seeds, watermelon seed kernels, dried	Nuts and Seeds	58.00 mcg	14%	CNF
1723	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	58.00 mcg	14%	CNF
1724	Nuts, European chestnuts (sweet), raw, peeled	Nuts and Seeds	58.00 mcg	14%	CNF
1725	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	58.00 mcg	14%	CNF
1726	Parsnip, boiled, drained	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1727	Spinach, canned, solids and liquid	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1728	Broadbeans (fava beans), fresh, boiled, drained	Vegetables and Vegetable Products	58.00 mcg	14%	CNF
1729	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	58.00 mcg	14%	CNF
1730	Muffins, corn, toaster-type	Baked Products	57.00 mcg	14%	USDA_SR
1731	Muffins, corn, dry mix, prepared	Baked Products	57.00 mcg	14%	USDA_SR
1732	Croissants, apple	Baked Products	57.00 mcg	14%	USDA_SR
1733	Cookies, chocolate chip, refrigerated dough	Baked Products	57.00 mcg	14%	USDA_SR
1734	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Baked Products	57.00 mcg	14%	USDA_SR
1735	Horseradish, prepared	Spices and Herbs	57.00 mcg	14%	USDA_SR
1736	Refried beans, canned, fat-free	Legumes and Legume Products	57.00 mcg	14%	USDA_SR
1737	McDONALD'S, Side Salad	Fast Foods	57.00 mcg	14%	USDA_SR
1738	Spices, fenugreek seed	Spices and Herbs	57.00 mcg	14%	USDA_SR
1739	Seeds, pumpkin and squash seed kernels, roasted, without salt	Nut and Seed Products	57.00 mcg	14%	USDA_SR
1740	Cauliflower, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1741	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Nut and Seed Products	57.00 mcg	14%	USDA_SR
1742	Cauliflower, green, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1743	Sesbania flower, cooked, steamed, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1744	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1745	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1746	Water convolvulus,raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1747	Sesbania flower, cooked, steamed, without salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1748	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1749	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
1750	Sesbania flowers, steamed, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	CNF

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Vegan foods high in Folate

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