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 3001–3050 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Radish, raw	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
3002	Potato flour	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
3003	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	25.00 mcg	6%	CNF
3004	Kiwi fruit, raw	Fruits and fruit juices	25.00 mcg	6%	CNF
3005	Blackberry, raw	Fruits and fruit juices	25.00 mcg	6%	CNF
3006	Spices, cloves, ground	Spices and Herbs	25.00 mcg	6%	CNF
3007	Beans, pinto, mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
3008	Beans, pinto, mature seeds, canned, solids and liquids	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
3009	Pie, apple, prepared from recipe	Baked Products	24.00 mcg	6%	USDA_SR
3010	Pretzels, soft, unsalted	Snacks	24.00 mcg	6%	USDA_SR
3011	Jackfruit, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3012	Beans, pinto, canned, drained solids	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
3013	Tempeh	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
3014	Cookies, chocolate, made with rice cereal	Baked Products	24.00 mcg	6%	USDA_SR
3015	Cereals, farina, unenriched, dry	Breakfast Cereals	24.00 mcg	6%	USDA_SR
3016	Bread, pita, white, unenriched	Baked Products	24.00 mcg	6%	USDA_SR
3017	Pie, lemon meringue, commercially prepared	Baked Products	24.00 mcg	6%	USDA_SR
3018	Babyfood, vegetables, green beans, strained	Baby Foods	24.00 mcg	6%	USDA_SR
3019	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	24.00 mcg	6%	USDA_SR
3020	Crackers, water biscuits	Baked Products	24.00 mcg	6%	USDA_SR
3021	Spices, pumpkin pie spice	Spices and Herbs	24.00 mcg	6%	USDA_SR
3022	Soup, bean with frankfurters, canned, condensed	Soups, Sauces, and Gravies	24.00 mcg	6%	USDA_SR
3023	Babyfood, juice, orange and banana	Baby Foods	24.00 mcg	6%	USDA_SR
3024	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3025	Peas, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3026	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3027	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3028	Cabbage, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3029	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3030	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3031	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3032	Orange juice, canned, unsweetened	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3033	Pretzels, soft	Snacks	24.00 mcg	6%	USDA_SR
3034	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	24.00 mcg	6%	USDA_SR
3035	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3036	Cabbage, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3037	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3038	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3039	Clementines, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3040	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%	USDA_SR
3041	Snacks, granola bars, soft, uncoated, plain	Snacks	24.00 mcg	6%	USDA_SR
3042	Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3043	Pomegranate juice, bottled	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3044	Strawberries, raw	Fruits and Fruit Juices	24.00 mcg	6%	USDA_SR
3045	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%	USDA_SR
3046	Beans, pinto, canned, solids and liquid, reduced sodium	Legumes and Legume Products	24.00 mcg	6%	CNF
3047	Beans, pinto, canned, drained solids	Legumes and Legume Products	24.00 mcg	6%	CNF
3048	Cracker, roasted vegetable	Baked Products	24.00 mcg	6%	CNF
3049	Zucchini, battered and fried	Mixed Dishes	24.00 mcg	6%	CNF
3050	Pomegranate juice, ready-to-drink	Fruits and fruit juices	24.00 mcg	6%	CNF

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Vegan foods high in Folate

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