Vegan foods high in Folate (Canadian (CNF))

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 2,541 foods

#	Food	Category	Per 100 g	% DV
301	Malabar spinach, cooked	Vegetables and Vegetable Products	114.00 mcg	28%
302	Peppermint, fresh	Spices and Herbs	114.00 mcg	28%
303	Tortilla, ready-to-bake / fry, corn, unsalted	Baked Products	114.00 mcg	28%
304	Nuts, acorn flour, full-fat	Nuts and Seeds	114.00 mcg	28%
305	Roll, french	Baked Products	113.00 mcg	28%
306	Nuts, filberts or hazelnuts, dried	Nuts and Seeds	113.00 mcg	28%
307	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	113.00 mcg	28%
308	Nuts, beechnuts, dried	Nuts and Seeds	113.00 mcg	28%
309	Seeds, breadnuttree seeds, dried	Nuts and Seeds	113.00 mcg	28%
310	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	112.00 mcg	28%
311	Bread, wheat germ, toasted	Baked Products	112.00 mcg	28%
312	Bagel, cinnamon-raisin	Baked Products	111.00 mcg	28%
313	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	111.00 mcg	28%
314	Peas, pigeon (red gram), boiled, salted	Legumes and Legume Products	111.00 mcg	28%
315	Corn, dried, yellow	Vegetables and Vegetable Products	111.00 mcg	28%
316	Peas, pigeon (red gram), boiled	Legumes and Legume Products	111.00 mcg	28%
317	Toaster pastry, fruit (apple, blueberry, cherry, strawberry)	Baked Products	111.00 mcg	28%
318	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	111.00 mcg	28%
319	Chicory greens (cichorium intybus), raw	Vegetables and Vegetable Products	110.00 mcg	28%
320	Seeds, hemp seeds, hulled	Nuts and Seeds	110.00 mcg	28%
321	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	110.00 mcg	28%
322	Bread, white, commercial, reduced sodium	Baked Products	110.00 mcg	28%
323	Snacks, corn-based, extruded, onion	Snacks	110.00 mcg	28%
324	Nuts, Chinese chestnuts, dried	Nuts and Seeds	110.00 mcg	28%
325	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	110.00 mcg	28%
326	Bread, white, commercial	Baked Products	109.00 mcg	27%
327	Cracker, barge pilot biscuit	Baked Products	109.00 mcg	27%
328	Beets, raw	Vegetables and Vegetable Products	109.00 mcg	27%
329	Nuts, Japanese chestnuts, dried	Nuts and Seeds	109.00 mcg	27%
330	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	109.00 mcg	27%
331	Spices, rosemary, fresh	Spices and Herbs	109.00 mcg	27%
332	Broccoli, boiled, drained	Vegetables and Vegetable Products	108.00 mcg	27%
333	Chives, freeze-dried	Vegetables and Vegetable Products	108.00 mcg	27%
334	Broccoli, boiled, drained, with salt	Vegetables and Vegetable Products	108.00 mcg	27%
335	Breakfast bar, corn flake crust with fruit	Baked Products	108.00 mcg	27%
336	Bread crumbs, dry, grated, plain	Baked Products	107.00 mcg	27%
337	Celery flakes, dried	Vegetables and Vegetable Products	107.00 mcg	27%
338	Bread, pita, white	Baked Products	107.00 mcg	27%
339	Beans, adzuki, canned, sweetened	Legumes and Legume Products	107.00 mcg	27%
340	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	106.00 mcg	26%
341	Lettuce, spring mix (mesclun)	Vegetables and Vegetable Products	106.00 mcg	26%
342	Spices, pepper, red or cayenne	Spices and Herbs	106.00 mcg	26%
343	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	106.00 mcg	26%
344	Nuts, ginkgo nuts, dried	Nuts and Seeds	106.00 mcg	26%
345	Pasta, Chinese noodles, chow mein	Cereals, Grains and Pasta	106.00 mcg	26%
346	Bagel, plain (with onion, poppy seed and/or sesame seed)	Baked Products	106.00 mcg	26%
347	Taco shell, baked, unsalted	Baked Products	105.00 mcg	26%
348	Spices, spearmint, fresh	Spices and Herbs	105.00 mcg	26%
349	Croutons, seasoned	Baked Products	105.00 mcg	26%
350	Chives, raw	Vegetables and Vegetable Products	105.00 mcg	26%

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Vegan foods high in Folate (Canadian (CNF))

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