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 3151–3200 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
3151	Chicory roots (cichorium intybus), raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3152	Burdock root, raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3153	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3154	Feijoa, raw	Fruits and fruit juices	23.00 mcg	6%	CNF
3155	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	23.00 mcg	6%	CNF
3156	Peppers, bell, green, raw	Vegetables and Vegetable Products	22.21 mcg	6%	USDA_FF
3157	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Baked Products	22.00 mcg	6%	USDA_SR
3158	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Baked Products	22.00 mcg	6%	USDA_SR
3159	Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery	Baked Products	22.00 mcg	6%	USDA_SR
3160	Tofu, hard, prepared with nigari	Legumes and Legume Products	22.00 mcg	6%	USDA_SR
3161	Beverages, OCEAN SPRAY, Cran Cherry	Beverages	22.00 mcg	6%	USDA_SR
3162	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	22.00 mcg	6%	USDA_SR
3163	Rice crackers	Snacks	22.00 mcg	6%	USDA_SR
3164	Tortilla chips, yellow, plain, salted	Snacks	22.00 mcg	6%	USDA_SR
3165	Soup, minestrone, canned, chunky, ready-to-serve	Soups, Sauces, and Gravies	22.00 mcg	6%	USDA_SR
3166	Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified	Baby Foods	22.00 mcg	6%	USDA_SR
3167	Babyfood, cereal, oatmeal, with applesauce and bananas, strained	Baby Foods	22.00 mcg	6%	USDA_SR
3168	Sauce, hot chile, sriracha	Soups, Sauces, and Gravies	22.00 mcg	6%	USDA_SR
3169	Babyfood, fruit, banana and strawberry, junior	Baby Foods	22.00 mcg	6%	USDA_SR
3170	Amaranth grain, cooked	Cereal Grains and Pasta	22.00 mcg	6%	USDA_SR
3171	Snacks, sesame sticks, wheat-based, unsalted	Snacks	22.00 mcg	6%	USDA_SR
3172	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	22.00 mcg	6%	USDA_SR
3173	Sweet potato, frozen, cooked, baked, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3174	Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3175	Candies, coconut bar, not chocolate covered	Sweets	22.00 mcg	6%	USDA_SR
3176	Nuts, pecans	Nut and Seed Products	22.00 mcg	6%	USDA_SR
3177	Potatoes, baked, skin only, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3178	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3179	Potatoes, baked, skin, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3180	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3181	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3182	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3183	Taro, raw	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3184	Sweet potato, frozen, cooked, baked, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3185	Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3186	Potatoes, frozen, french fried, par fried, extruded, unprepared	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3187	Eggplant, raw	Vegetables and Vegetable Products	22.00 mcg	6%	USDA_SR
3188	Plantains, yellow, raw	Fruits and Fruit Juices	22.00 mcg	6%	USDA_SR
3189	Soybean, curd cheese	Legumes and Legume Products	22.00 mcg	6%	USDA_SR
3190	Snacks, sesame sticks, wheat-based, salted	Snacks	22.00 mcg	6%	USDA_SR
3191	Squash, Indian, raw (Navajo)	American Indian/Alaska Native Foods	22.00 mcg	6%	USDA_SR
3192	Granola bar, chewy, high fibre, oats and chocolate	Baked Products	22.00 mcg	6%	CNF
3193	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	22.00 mcg	6%	CNF
3194	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	22.00 mcg	6%	CNF
3195	Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker	Breakfast cereals	22.00 mcg	6%	CNF
3196	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker	Breakfast cereals	22.00 mcg	6%	CNF
3197	Snacks, tortilla chips, plain, yellow corn	Snacks	22.00 mcg	6%	CNF
3198	Grains, amaranth, cooked	Cereals, Grains and Pasta	22.00 mcg	6%	CNF
3199	Sweet potato, frozen, baked, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF
3200	Potato, skin, baked, with salt	Vegetables and Vegetable Products	22.00 mcg	6%	CNF

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Vegan foods high in Folate

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