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 2801–2850 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
2801	Cracker, whole-wheat	Baked Products	28.00 mcg	7%	CNF
2802	Seeds, lotus seeds, raw	Nuts and Seeds	28.00 mcg	7%	CNF
2803	Potato, flesh and skin, baked	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2804	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2805	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2806	Kale, scotch, raw	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2807	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2808	Radish, oriental (daikon), raw	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
2809	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	28.00 mcg	7%	CNF
2810	Cereal, hot, oats, minute, dry, Robin Hood	Breakfast cereals	28.00 mcg	7%	CNF
2811	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	28.00 mcg	7%	CNF
2812	Spices, chili powder	Spices and Herbs	28.00 mcg	7%	CNF
2813	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	27.43 mcg	7%	USDA_FF
2814	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	27.00 mcg	7%	USDA_SR
2815	Pie, apple, commercially prepared, enriched flour	Baked Products	27.00 mcg	7%	USDA_SR
2816	Cookies, oatmeal, refrigerated dough, baked	Baked Products	27.00 mcg	7%	USDA_SR
2817	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	27.00 mcg	7%	USDA_SR
2818	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	27.00 mcg	7%	USDA_SR
2819	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	27.00 mcg	7%	USDA_SR
2820	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
2821	Pie, cherry, prepared from recipe	Baked Products	27.00 mcg	7%	USDA_SR
2822	Pie, cherry, commercially prepared	Baked Products	27.00 mcg	7%	USDA_SR
2823	Pie, blueberry, commercially prepared	Baked Products	27.00 mcg	7%	USDA_SR
2824	Cookies, chocolate chip, commercially prepared, soft-type	Baked Products	27.00 mcg	7%	USDA_SR
2825	Cake, chocolate, prepared from recipe without frosting	Baked Products	27.00 mcg	7%	USDA_SR
2826	Tofu, fried	Legumes and Legume Products	27.00 mcg	7%	USDA_SR
2827	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	27.00 mcg	7%	USDA_SR
2828	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
2829	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
2830	Sauce, pesto, ready-to-serve, shelf stable	Soups, Sauces, and Gravies	27.00 mcg	7%	USDA_SR
2831	Bulgur, dry	Cereal Grains and Pasta	27.00 mcg	7%	USDA_SR
2832	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2833	Potatoes, red, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2834	Nuts, almonds, oil roasted, without salt added	Nut and Seed Products	27.00 mcg	7%	USDA_SR
2835	Peas and onions, canned, solids and liquids	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2836	Cassava, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2837	OLIVE GARDEN, spaghetti with pomodoro sauce	Restaurant Foods	27.00 mcg	7%	USDA_SR
2838	Snacks, potato chips, reduced fat	Snacks	27.00 mcg	7%	USDA_SR
2839	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	27.00 mcg	7%	USDA_SR
2840	Nuts, almonds, oil roasted, with salt added	Nut and Seed Products	27.00 mcg	7%	USDA_SR
2841	Fennel, bulb, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2842	Squash, winter, butternut, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2843	Dandelion greens, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2844	Nuts, almonds, oil roasted, lightly salted	Nut and Seed Products	27.00 mcg	7%	USDA_SR
2845	Peppers, jalapeno, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2846	Carrots, baby, raw	Vegetables and Vegetable Products	27.00 mcg	7%	USDA_SR
2847	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks	27.00 mcg	7%	USDA_SR
2848	Babyfood, vegetables, peas and carrots, all stages	Babyfoods	27.00 mcg	7%	CNF
2849	Babyfood, fruit, jarred, mixed fruit	Babyfoods	27.00 mcg	7%	CNF
2850	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	27.00 mcg	7%	CNF

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Vegan foods high in Folate

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