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 301–350 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
301	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%	CNF
302	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
303	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
304	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	208.00 mcg	52%	USDA_SR
305	Grains, rice, white with pasta and seasonings, dry	Cereals, Grains and Pasta	208.00 mcg	52%	CNF
306	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%	CNF
307	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	208.00 mcg	52%	CNF
308	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR
309	Beans, cranberry (roman), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR
310	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	207.00 mcg	52%	CNF
311	Beans, cranberry (roman), boiled	Legumes and Legume Products	207.00 mcg	52%	CNF
312	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
313	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
314	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	205.00 mcg	51%	USDA_SR
315	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	205.00 mcg	51%	USDA_SR
316	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
317	Soybeans, dry, roasted	Legumes and Legume Products	205.00 mcg	51%	CNF
318	Lentils, pink or red, raw	Legumes and Legume Products	204.00 mcg	51%	USDA_SR
319	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	204.00 mcg	51%	USDA_SR
320	Lentils, pink, raw	Legumes and Legume Products	204.00 mcg	51%	CNF
321	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	200.00 mcg	50%	USDA_SR
322	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	200.00 mcg	50%	USDA_SR
323	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	200.00 mcg	50%	USDA_SR
324	Meat extender	Legumes and Legume Products	198.00 mcg	50%	USDA_SR
325	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	USDA_SR
326	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	196.00 mcg	49%	USDA_SR
327	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	196.00 mcg	49%	CNF
328	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	CNF
329	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
330	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
331	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
332	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
333	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
334	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
335	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	193.00 mcg	48%	USDA_SR
336	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	193.00 mcg	48%	CNF
337	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	192.00 mcg	48%	USDA_SR
338	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	192.00 mcg	48%	USDA_SR
339	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	192.00 mcg	48%	USDA_SR
340	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
341	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
342	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	USDA_SR
343	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	CNF
344	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	190.00 mcg	48%	USDA_SR
345	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	189.00 mcg	47%	CNF
346	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	188.00 mcg	47%	USDA_SR
347	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	188.00 mcg	47%	CNF
348	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	USDA_SR
349	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	CNF
350	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	186.00 mcg	46%	USDA_SR

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Vegan foods high in Folate

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