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 2051–2100 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
2051	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	46.00 mcg	12%	CNF
2052	Pepper, sweet, red, raw	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2053	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2054	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2055	Celtuce, raw	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2056	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	46.00 mcg	12%	CNF
2057	Doughnuts, cake-type, chocolate, sugared or glazed	Baked Products	45.00 mcg	11%	USDA_SR
2058	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks	45.00 mcg	11%	USDA_SR
2059	Winged beans, mature seeds, raw	Legumes and Legume Products	45.00 mcg	11%	USDA_SR
2060	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	45.00 mcg	11%	USDA_SR
2061	Thyme, fresh	Spices and Herbs	45.00 mcg	11%	USDA_SR
2062	Crackers, rye, wafers, plain	Baked Products	45.00 mcg	11%	USDA_SR
2063	McDONALD'S, RANCH SNACK WRAP, Grilled	Fast Foods	45.00 mcg	11%	USDA_SR
2064	Snacks, potato chips, plain, unsalted	Snacks	45.00 mcg	11%	USDA_SR
2065	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted	Snacks	45.00 mcg	11%	USDA_SR
2066	Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted	Snacks	45.00 mcg	11%	USDA_SR
2067	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2068	Spelt, uncooked	Cereal Grains and Pasta	45.00 mcg	11%	USDA_SR
2069	Snacks, potato chips, fat free, salted	Snacks	45.00 mcg	11%	USDA_SR
2070	Corn, sweet, white, canned, cream style, no salt added	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2071	Corn, sweet, white, canned, cream style, regular pack	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2072	Yardlong bean, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2073	Corn, sweet, yellow, canned, cream style, no salt added	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2074	Yardlong bean, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2075	Corn, sweet, yellow, canned, cream style, regular pack	Vegetables and Vegetable Products	45.00 mcg	11%	USDA_SR
2076	Indian, bread, chapati or roti, whole-wheat	Baked Products	45.00 mcg	11%	CNF
2077	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	45.00 mcg	11%	CNF
2078	Indien, samosa, vegetarian	Mixed Dishes	45.00 mcg	11%	CNF
2079	Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2080	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2081	Doughnut (donut), cake-type, chocolate, sugared or glazed	Baked Products	45.00 mcg	11%	CNF
2082	English muffin, whole wheat, toasted	Baked Products	45.00 mcg	11%	CNF
2083	Cracker, rye, wafers, plain	Baked Products	45.00 mcg	11%	CNF
2084	Beans, winged (goa beans), dry, raw	Legumes and Legume Products	45.00 mcg	11%	CNF
2085	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2086	Peas and onions, frozen, unprepared	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2087	Beans, yardlong, (asparagus bean or cowpea), boiled, drained	Vegetables and Vegetable Products	45.00 mcg	11%	CNF
2088	Soup, leek, dehydrated	Soups, Sauces and Gravies	45.00 mcg	11%	CNF
2089	Spices, thyme, fresh	Spices and Herbs	45.00 mcg	11%	CNF
2090	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	44.00 mcg	11%	USDA_SR
2091	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	44.00 mcg	11%	USDA_SR
2092	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	44.00 mcg	11%	USDA_SR
2093	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	44.00 mcg	11%	USDA_SR
2094	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	44.00 mcg	11%	USDA_SR
2095	Nuts, almonds	Nut and Seed Products	44.00 mcg	11%	USDA_SR
2096	Drumstick pods, raw	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2097	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2098	Peas, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR
2099	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	44.00 mcg	11%	USDA_SR
2100	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	44.00 mcg	11%	USDA_SR

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Vegan foods high in Folate

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