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 2301–2350 of 3,065 foods

#	Food	Category	Per 100 g	% DV
2301	Potatoes, boiled, cooked in skin, skin, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2302	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2303	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mcg	2%
2304	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2305	Butterbur, (fuki), raw	Vegetables and Vegetable Products	10.00 mcg	2%
2306	TACO BELL, Nachos	Fast Foods	10.00 mcg	2%
2307	Potato chips, without salt, reduced fat	Snacks	10.00 mcg	2%
2308	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	10.00 mcg	2%
2309	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2310	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2311	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	10.00 mcg	2%
2312	Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2313	Onions, canned, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2314	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	10.00 mcg	2%
2315	Prairie Turnips, raw (Northern Plains Indians)	American Indian/Alaska Native Foods	10.00 mcg	2%
2316	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2317	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	10.00 mcg	2%
2318	Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2319	Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2320	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2321	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%
2322	Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2323	Lime juice, raw	Fruits and Fruit Juices	10.00 mcg	2%
2324	Snacks, tortilla chips, unsalted, white corn	Snacks	10.00 mcg	2%
2325	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	10.00 mcg	2%
2326	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mcg	2%
2327	Grapefruit juice, pink, raw	Fruits and Fruit Juices	10.00 mcg	2%
2328	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%
2329	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%
2330	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%
2331	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
2332	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%
2333	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%
2334	Beverages, coffee, instant, mocha, sweetened	Beverages	9.00 mcg	2%
2335	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	9.00 mcg	2%
2336	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
2337	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
2338	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	9.00 mcg	2%
2339	Beverages, pineapple and orange juice drink, canned	Beverages	9.00 mcg	2%
2340	Beverages, pineapple and grapefruit juice drink, canned	Beverages	9.00 mcg	2%
2341	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
2342	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
2343	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%
2344	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	9.00 mcg	2%
2345	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	9.00 mcg	2%
2346	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%
2347	Babyfood, dinner, pasta with vegetables	Baby Foods	9.00 mcg	2%
2348	Apricots, raw	Fruits and Fruit Juices	9.00 mcg	2%
2349	Cereals, WHEATENA, cooked with water, with salt	Breakfast Cereals	9.00 mcg	2%
2350	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	9.00 mcg	2%

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Vegan foods high in Folate (USDA SR Legacy)

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