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 3051–3100 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
3051	Bread pudding, with raisins, homemade	Baked Products	24.00 mcg	6%	CNF
3052	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3053	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3054	Snacks, pretzels, soft, unsalted	Snacks	24.00 mcg	6%	CNF
3055	Snacks, popcorn, unpopped kernels	Snacks	24.00 mcg	6%	CNF
3056	Clementine, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3057	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%	CNF
3058	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3059	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3060	Snacks, pretzels, soft	Snacks	24.00 mcg	6%	CNF
3061	Bread, whole wheat, commercial	Baked Products	24.00 mcg	6%	CNF
3062	Pie, lemon meringue, commercial	Baked Products	24.00 mcg	6%	CNF
3063	Pie, apple, homemade, 2 crust	Baked Products	24.00 mcg	6%	CNF
3064	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	24.00 mcg	6%	CNF
3065	Beans, pinto, canned, solids and liquid	Legumes and Legume Products	24.00 mcg	6%	CNF
3066	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3067	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3068	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3069	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3070	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3071	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3072	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3073	Peas, green, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3074	Cabbage, red, boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3075	Strawberry, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3076	Orange juice, canned	Fruits and fruit juices	24.00 mcg	6%	CNF
3077	Jackfruit, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3078	Soup, tomato, dehydrated	Soups, Sauces and Gravies	24.00 mcg	6%	CNF
3079	Spices, pumpkin pie spice	Spices and Herbs	24.00 mcg	6%	CNF
3080	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	23.00 mcg	6%	USDA_FF
3081	Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3082	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3083	Chili with beans, canned	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3084	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3085	Pie, mince, prepared from recipe	Baked Products	23.00 mcg	6%	USDA_SR
3086	Cherimoya, raw	Fruits and Fruit Juices	23.00 mcg	6%	USDA_SR
3087	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	23.00 mcg	6%	USDA_SR
3088	Pie, blueberry, prepared from recipe	Baked Products	23.00 mcg	6%	USDA_SR
3089	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	23.00 mcg	6%	USDA_SR
3090	Capers, canned	Spices and Herbs	23.00 mcg	6%	USDA_SR
3091	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	23.00 mcg	6%	USDA_SR
3092	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3093	Barley, pearled, raw	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
3094	Snacks, popcorn, air-popped (Unsalted)	Snacks	23.00 mcg	6%	USDA_SR
3095	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3096	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3097	Yam, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3098	Potato puffs, frozen, oven-heated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3099	Onions, sweet, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3100	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR

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Vegan foods high in Folate

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