Vegetarian 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 451–500 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
451	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
452	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
453	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	172.00 mcg	43%	USDA_SR
454	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	172.00 mcg	43%	USDA_SR
455	Chickpeas (garbanzo beans, bengal gram), boiled, salted	Legumes and Legume Products	172.00 mcg	43%	CNF
456	Chickpeas (garbanzo beans, bengal gram), boiled	Legumes and Legume Products	172.00 mcg	43%	CNF
457	Beans, pinto, boiled, salted	Legumes and Legume Products	172.00 mcg	43%	CNF
458	Beans, pinto, boiled	Legumes and Legume Products	172.00 mcg	43%	CNF
459	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	172.00 mcg	43%	CNF
460	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Breakfast Cereals	171.00 mcg	43%	USDA_SR
461	Cereals, corn grits, white, regular and quick, enriched, dry	Breakfast Cereals	171.00 mcg	43%	USDA_SR
462	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Snacks	171.00 mcg	43%	USDA_SR
463	Snacks, pretzels, hard, plain, unsalted	Snacks	171.00 mcg	43%	CNF
464	Shake and bake, dry	Baked Products	171.00 mcg	43%	CNF
465	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Breakfast Cereals	170.00 mcg	42%	USDA_SR
466	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	170.00 mcg	42%	USDA_SR
467	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
468	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
469	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
470	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
471	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
472	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
473	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	170.00 mcg	42%	USDA_SR
474	Peppers, pasilla, dried	Vegetables and Vegetable Products	170.00 mcg	42%	USDA_SR
475	Pepper, pasilla, dried	Vegetables and Vegetable Products	170.00 mcg	42%	CNF
476	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	169.00 mcg	42%	USDA_FF
477	Collards, raw	Vegetables and Vegetable Products	168.00 mcg	42%	USDA_FF
478	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	168.00 mcg	42%	USDA_SR
479	Bread, stuffing, dry mix	Baked Products	168.00 mcg	42%	USDA_SR
480	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	Breakfast Cereals	168.00 mcg	42%	USDA_SR
481	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	168.00 mcg	42%	USDA_SR
482	Cowpeas (blackeyes), immature seeds, raw	Vegetables and Vegetable Products	168.00 mcg	42%	USDA_SR
483	Bread stuffing, dry mix, unprepared	Baked Products	168.00 mcg	42%	CNF
484	Beans, pink, boiled, salted	Legumes and Legume Products	168.00 mcg	42%	CNF
485	Beans, pink, boiled	Legumes and Legume Products	168.00 mcg	42%	CNF
486	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	168.00 mcg	42%	CNF
487	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	167.70 mcg	42%	USDA_FF
488	Beverages, Energy Drink, sugar free	Beverages	167.00 mcg	42%	USDA_SR
489	Beverages, Energy Drink with carbonated water and high fructose corn syrup	Beverages	167.00 mcg	42%	USDA_SR
490	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	167.00 mcg	42%	USDA_SR
491	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	167.00 mcg	42%	USDA_SR
492	Babyfood, cereal, mixed, dry fortified	Baby Foods	167.00 mcg	42%	USDA_SR
493	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	167.00 mcg	42%	CNF
494	Cereal, ready to eat, Sugar Crisp, Post	Breakfast cereals	167.00 mcg	42%	CNF
495	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	166.00 mcg	42%	USDA_SR
496	Onions, dehydrated flakes	Vegetables and Vegetable Products	166.00 mcg	42%	USDA_SR
497	Snacks, pretzels, hard, plain, salted	Snacks	166.00 mcg	42%	USDA_SR
498	Snacks, pretzels, hard, plain, salted	Snacks	166.00 mcg	42%	CNF
499	Onion, dehydrated flakes	Vegetables and Vegetable Products	166.00 mcg	42%	CNF
500	Soybeans, green, raw	Vegetables and Vegetable Products	165.00 mcg	41%	USDA_SR

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Vegetarian foods high in Folate

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