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 401–450 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
401	Pigeonpeas, immature seeds, raw	Vegetables and Vegetable Products	173.00 mcg	43%	USDA_SR
402	Peas, pigeon, raw	Vegetables and Vegetable Products	173.00 mcg	43%	CNF
403	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
404	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
405	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
406	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
407	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	172.00 mcg	43%	USDA_SR
408	Chickpeas (garbanzo beans, bengal gram), boiled, salted	Legumes and Legume Products	172.00 mcg	43%	CNF
409	Chickpeas (garbanzo beans, bengal gram), boiled	Legumes and Legume Products	172.00 mcg	43%	CNF
410	Beans, pinto, boiled, salted	Legumes and Legume Products	172.00 mcg	43%	CNF
411	Beans, pinto, boiled	Legumes and Legume Products	172.00 mcg	43%	CNF
412	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	172.00 mcg	43%	CNF
413	Cereals, corn grits, white, regular and quick, enriched, dry	Breakfast Cereals	171.00 mcg	43%	USDA_SR
414	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks	171.00 mcg	43%	USDA_SR
415	Snacks, pretzels, hard, plain, unsalted	Snacks	171.00 mcg	43%	CNF
416	Shake and bake, dry	Baked Products	171.00 mcg	43%	CNF
417	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
418	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
419	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
420	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
421	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
422	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
423	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
424	Peppers, pasilla, dried	Vegetables and Vegetable Products	170.00 mcg	42%	USDA_SR
425	Pepper, pasilla, dried	Vegetables and Vegetable Products	170.00 mcg	42%	CNF
426	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	169.00 mcg	42%	USDA_FF
427	Collards, raw	Vegetables and Vegetable Products	168.00 mcg	42%	USDA_FF
428	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	168.00 mcg	42%	USDA_SR
429	Bread, stuffing, dry mix	Baked Products	168.00 mcg	42%	USDA_SR
430	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	168.00 mcg	42%	USDA_SR
431	Cowpeas (blackeyes), immature seeds, raw	Vegetables and Vegetable Products	168.00 mcg	42%	USDA_SR
432	Bread stuffing, dry mix, unprepared	Baked Products	168.00 mcg	42%	CNF
433	Beans, pink, boiled, salted	Legumes and Legume Products	168.00 mcg	42%	CNF
434	Beans, pink, boiled	Legumes and Legume Products	168.00 mcg	42%	CNF
435	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	168.00 mcg	42%	CNF
436	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	167.70 mcg	42%	USDA_FF
437	Beverages, Energy Drink, sugar free	Beverages	167.00 mcg	42%	USDA_SR
438	Beverages, Energy Drink with carbonated water and high fructose corn syrup	Beverages	167.00 mcg	42%	USDA_SR
439	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	167.00 mcg	42%	USDA_SR
440	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	167.00 mcg	42%	USDA_SR
441	Babyfood, cereal, mixed, dry fortified	Baby Foods	167.00 mcg	42%	USDA_SR
442	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	167.00 mcg	42%	CNF
443	Cereal, ready to eat, Sugar Crisp, Post	Breakfast cereals	167.00 mcg	42%	CNF
444	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	166.00 mcg	42%	USDA_SR
445	Onions, dehydrated flakes	Vegetables and Vegetable Products	166.00 mcg	42%	USDA_SR
446	Snacks, pretzels, hard, plain, salted	Snacks	166.00 mcg	42%	USDA_SR
447	Snacks, pretzels, hard, plain, salted	Snacks	166.00 mcg	42%	CNF
448	Onion, dehydrated flakes	Vegetables and Vegetable Products	166.00 mcg	42%	CNF
449	Soybeans, green, raw	Vegetables and Vegetable Products	165.00 mcg	41%	USDA_SR
450	Soybeans, green (edamame), raw	Vegetables and Vegetable Products	165.00 mcg	41%	CNF

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Vegan foods high in Folate

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