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 5001–5050 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Spices, caraway seed	Spices and Herbs	10.00 mcg	2%	USDA_SR
5002	Cheese, mexican, queso cotija	Dairy and Egg Products	10.00 mcg	2%	USDA_SR
5003	Cheese, provolone	Dairy and Egg Products	10.00 mcg	2%	USDA_SR
5004	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5005	Potatoes, boiled, cooked in skin, skin, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5006	Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5007	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5008	Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5009	Potatoes, boiled, cooked in skin, skin, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5010	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5011	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5012	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5013	Butterbur, (fuki), raw	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5014	TACO BELL, Nachos	Fast Foods	10.00 mcg	2%	USDA_SR
5015	Fast foods, nachos, with cheese	Fast Foods	10.00 mcg	2%	USDA_SR
5016	Potato chips, without salt, reduced fat	Snacks	10.00 mcg	2%	USDA_SR
5017	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	10.00 mcg	2%	USDA_SR
5018	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5019	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5020	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5021	Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5022	Onions, canned, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5023	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5024	Prairie Turnips, raw (Northern Plains Indians)	American Indian/Alaska Native Foods	10.00 mcg	2%	USDA_SR
5025	Candies, milk chocolate coated coffee beans	Sweets	10.00 mcg	2%	USDA_SR
5026	Desserts, egg custard, baked, prepared-from-recipe	Sweets	10.00 mcg	2%	USDA_SR
5027	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5028	Cheese, mozzarella, nonfat	Dairy and Egg Products	10.00 mcg	2%	USDA_SR
5029	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	10.00 mcg	2%	USDA_SR
5030	Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5031	Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5032	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5033	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5034	Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	Vegetables and Vegetable Products	10.00 mcg	2%	USDA_SR
5035	Lime juice, raw	Fruits and Fruit Juices	10.00 mcg	2%	USDA_SR
5036	Snacks, tortilla chips, unsalted, white corn	Snacks	10.00 mcg	2%	USDA_SR
5037	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	10.00 mcg	2%	USDA_SR
5038	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mcg	2%	USDA_SR
5039	Grapefruit juice, pink, raw	Fruits and Fruit Juices	10.00 mcg	2%	USDA_SR
5040	Cheese, cottage, lowfat, 1% milkfat, with vegetables	Dairy and Egg Products	10.00 mcg	2%	USDA_SR
5041	Cheese, parmesan, low sodium	Dairy and Egg Products	10.00 mcg	2%	USDA_SR
5042	Soup, wonton (won ton), canned, ready-to-serve	Soups, Sauces and Gravies	10.00 mcg	2%	CNF
5043	Soup, lentil, ready-to-serve	Soups, Sauces and Gravies	10.00 mcg	2%	CNF
5044	Soup, cream, potato, ready-to-serve	Soups, Sauces and Gravies	10.00 mcg	2%	CNF
5045	Bread, spelt, commercial, toasted	Baked Products	10.00 mcg	2%	CNF
5046	Indian, bread, paratha, whole-wheat	Baked Products	10.00 mcg	2%	CNF
5047	Bread, spelt, commercial	Baked Products	10.00 mcg	2%	CNF
5048	Juice drink, orange, Calorie-reduced	Beverages	10.00 mcg	2%	CNF
5049	Orange pineapple juice	Fruits and fruit juices	10.00 mcg	2%	CNF
5050	Turnip, Prairie, native, raw	Vegetables and Vegetable Products	10.00 mcg	2%	CNF

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Vegetarian foods high in Folate

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