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 4301–4350 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Sauce, pizza, canned, ready-to-serve	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4302	Snacks, tortilla chips, unsalted	Snacks	10.00 mcg	2%	CNF
4303	Blackberry juice, canned	Fruits and fruit juices	10.00 mcg	2%	CNF
4304	Cereal, hot, Red River, prepared, Robin Hood	Breakfast cereals	10.00 mcg	2%	CNF
4305	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	10.00 mcg	2%	CNF
4306	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	10.00 mcg	2%	CNF
4307	Beans, winged (goa beans), dry, boiled, with salt	Legumes and Legume Products	10.00 mcg	2%	CNF
4308	Beans, winged (goa beans), dry, boiled	Legumes and Legume Products	10.00 mcg	2%	CNF
4309	Potato, boiled, flesh and skin	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4310	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4311	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4312	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4313	Pepper, sweet, green, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4314	Pepper, sweet, green, raw	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4315	Carrot, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4316	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4317	Borage, boiled, drained	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4318	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4319	Squash, summer, crookneck, canned, drained solids	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4320	Potato, boiled with skin, skin only	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4321	Pepper, hot chili, red or green, canned, solids and liquid	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4322	Onion, canned, solids and liquid	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4323	Butterbur (fuki), raw	Vegetables and Vegetable Products	10.00 mcg	2%	CNF
4324	Grapefruit juice, canned, no added sugar	Fruits and fruit juices	10.00 mcg	2%	CNF
4325	Grapefruit, white, all areas, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
4326	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
4327	Lime juice, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
4328	Lemon juice, frozen	Fruits and fruit juices	10.00 mcg	2%	CNF
4329	Lemon juice, canned or bottled	Fruits and fruit juices	10.00 mcg	2%	CNF
4330	Grapefruit juice, white, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
4331	Grapefruit juice, canned, sweetened	Fruits and fruit juices	10.00 mcg	2%	CNF
4332	Currant, zante, dried	Fruits and fruit juices	10.00 mcg	2%	CNF
4333	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	10.00 mcg	2%	CNF
4334	spices, pepper, white	Spices and Herbs	10.00 mcg	2%	CNF
4335	Spices, dill seed	Spices and Herbs	10.00 mcg	2%	CNF
4336	Spices, cumin seed	Spices and Herbs	10.00 mcg	2%	CNF
4337	Spices, celery seed	Spices and Herbs	10.00 mcg	2%	CNF
4338	Spices, caraway seed	Spices and Herbs	10.00 mcg	2%	CNF
4339	Spices, anise seeds	Spices and Herbs	10.00 mcg	2%	CNF
4340	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
4341	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
4342	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
4343	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
4344	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
4345	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
4346	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
4347	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
4348	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
4349	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
4350	Beverages, coffee, instant, mocha, sweetened	Beverages	9.00 mcg	2%	USDA_SR

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Vegan foods high in Folate

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