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 151–200 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
151	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%	USDA_SR
152	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%	USDA_SR
153	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%	USDA_SR
154	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	323.00 mcg	81%	CNF
155	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%	USDA_SR
156	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%	USDA_SR
157	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	USDA_SR
158	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	CNF
159	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	USDA_SR
160	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	CNF
161	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	USDA_SR
162	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	CNF
163	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	USDA_SR
164	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	CNF
165	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	USDA_SR
166	Edamame, frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	USDA_SR
167	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	CNF
168	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	CNF
169	Radishes, oriental, dried	Vegetables and Vegetable Products	295.00 mcg	74%	USDA_SR
170	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	295.00 mcg	74%	CNF
171	Beverages, Protein powder soy based	Beverages	289.00 mcg	72%	USDA_SR
172	Soy flour, low-fat	Legumes and Legume Products	289.00 mcg	72%	USDA_SR
173	Plant-based beverage, protein powder, soy based, powder	Beverages	289.00 mcg	72%	CNF
174	Soy flour, low fat	Legumes and Legume Products	289.00 mcg	72%	CNF
175	Instant breakfast, powder, chocolate	Beverages	285.00 mcg	71%	CNF
176	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	284.00 mcg	71%	USDA_SR
177	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	283.00 mcg	71%	CNF
178	Wheat germ, crude	Cereal Grains and Pasta	281.00 mcg	70%	USDA_SR
179	Grains, wheat germ, crude	Cereals, Grains and Pasta	281.00 mcg	70%	CNF
180	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	278.00 mcg	70%	USDA_SR
181	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	278.00 mcg	70%	USDA_SR
182	Pasta, spaghetti, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%	CNF
183	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%	CNF
184	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%	CNF
185	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	275.00 mcg	69%	USDA_SR
186	Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	Cereals, Grains and Pasta	275.00 mcg	69%	CNF
187	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%	USDA_SR
188	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%	USDA_SR
189	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%	USDA_SR
190	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%	USDA_SR
191	Spices, marjoram, dried	Spices and Herbs	274.00 mcg	68%	USDA_SR
192	Spices, coriander leaf, dried	Spices and Herbs	274.00 mcg	68%	USDA_SR
193	Peas, split, raw	Legumes and Legume Products	274.00 mcg	68%	CNF
194	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%	CNF
195	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%	CNF
196	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%	CNF
197	Spices, marjoram, dried	Spices and Herbs	274.00 mcg	68%	CNF
198	Spices, coriander leaf (cilantro), dried	Spices and Herbs	274.00 mcg	68%	CNF
199	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%	CNF
200	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	Snacks	273.00 mcg	68%	USDA_SR

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Vegan foods high in Folate

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