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 4451–4500 of 5,726 foods

#	Food	Category	Per 100 g	% DV	Source
4451	Grains, rice, white, medium-grain, dry	Cereals, Grains and Pasta	9.00 mcg	2%	CNF
4452	Sweets, marmalade, orange	Sweets	9.00 mcg	2%	CNF
4453	Candies, bars, Mars almond	Sweets	9.00 mcg	2%	CNF
4454	Candies, caramels, chocolate flavour roll	Sweets	9.00 mcg	2%	CNF
4455	Drink, orange, vitamin C added, frozen concentrate, water added	Beverages	9.00 mcg	2%	CNF
4456	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	9.00 mcg	2%	CNF
4457	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	9.00 mcg	2%	CNF
4458	Coffee, instant, with sugar, mocha flavour, powder	Beverages	9.00 mcg	2%	CNF
4459	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	9.00 mcg	2%	CNF
4460	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	9.00 mcg	2%	CNF
4461	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	9.00 mcg	2%	CNF
4462	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	9.00 mcg	2%	CNF
4463	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	9.00 mcg	2%	CNF
4464	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4465	Tomato ketchup (catsup)	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4466	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4467	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4468	Tomato products, canned, sauce	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4469	Pumpkin, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4470	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4471	Potato, flesh, baked	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4472	Carrot, canned, drained solids	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4473	Seaweed, spirulina, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4474	Watercress, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4475	Turnip, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4476	Tomato, red, ripe, canned with green chilies	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4477	Tomato, green, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4478	Taro, Tahitian, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4479	Purslane, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4480	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4481	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4482	Mustard greens, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4483	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4484	Arrowhead, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
4485	Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
4486	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
4487	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
4488	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
4489	Grapefruit, white, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
4490	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
4491	Fig, dried, uncooked	Fruits and fruit juices	9.00 mcg	2%	CNF
4492	Apricot, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
4493	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	8.97 mcg	2%	USDA_FF
4494	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_FF
4495	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_FF
4496	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	8.00 mcg	2%	USDA_FF
4497	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
4498	Sauce, homemade, white, medium	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
4499	Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors	Beverages	8.00 mcg	2%	USDA_SR
4500	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	8.00 mcg	2%	USDA_SR

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Vegan foods high in Folate

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