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 5101–5150 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Lemon juice, frozen	Fruits and fruit juices	10.00 mcg	2%	CNF
5102	Lemon juice, canned or bottled	Fruits and fruit juices	10.00 mcg	2%	CNF
5103	Grapefruit juice, white, raw	Fruits and fruit juices	10.00 mcg	2%	CNF
5104	Grapefruit juice, canned, sweetened	Fruits and fruit juices	10.00 mcg	2%	CNF
5105	Currant, zante, dried	Fruits and fruit juices	10.00 mcg	2%	CNF
5106	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	10.00 mcg	2%	CNF
5107	spices, pepper, white	Spices and Herbs	10.00 mcg	2%	CNF
5108	Spices, dill seed	Spices and Herbs	10.00 mcg	2%	CNF
5109	Spices, cumin seed	Spices and Herbs	10.00 mcg	2%	CNF
5110	Spices, celery seed	Spices and Herbs	10.00 mcg	2%	CNF
5111	Spices, caraway seed	Spices and Herbs	10.00 mcg	2%	CNF
5112	Spices, anise seeds	Spices and Herbs	10.00 mcg	2%	CNF
5113	Cheese sauce, homemade	Dairy and Egg Products	10.00 mcg	2%	CNF
5114	Cheese, provolone	Dairy and Egg Products	10.00 mcg	2%	CNF
5115	Cheese, gruyere	Dairy and Egg Products	10.00 mcg	2%	CNF
5116	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
5117	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%	USDA_FF
5118	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
5119	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%	USDA_FF
5120	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_FF
5121	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%	USDA_FF
5122	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
5123	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%	USDA_SR
5124	Cake, pound, commercially prepared, other than all butter, unenriched	Baked Products	9.00 mcg	2%	USDA_SR
5125	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	9.00 mcg	2%	USDA_SR
5126	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5127	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5128	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5129	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5130	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5131	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
5132	Beverages, coffee, instant, mocha, sweetened	Beverages	9.00 mcg	2%	USDA_SR
5133	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	9.00 mcg	2%	USDA_SR
5134	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
5135	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
5136	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	9.00 mcg	2%	USDA_SR
5137	Babyfood, cereal, mixed, prepared with whole milk	Baby Foods	9.00 mcg	2%	USDA_SR
5138	Ice cream, soft serve, chocolate	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5139	Yogurt, fruit variety, nonfat, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5140	Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5141	Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5142	Cheese, cream	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5143	Beverages, pineapple and orange juice drink, canned	Beverages	9.00 mcg	2%	USDA_SR
5144	Beverages, pineapple and grapefruit juice drink, canned	Beverages	9.00 mcg	2%	USDA_SR
5145	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5146	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5147	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5148	Grapefruit, raw, white, Florida	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5149	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5150	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	9.00 mcg	2%	USDA_SR

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Vegetarian foods high in Folate

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