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 5151–5200 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5151	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	9.00 mcg	2%	USDA_SR
5152	Babyfood, dinner, pasta with vegetables	Baby Foods	9.00 mcg	2%	USDA_SR
5153	Cheese, cottage, nonfat, uncreamed, dry, large or small curd	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5154	McDONALD'S, Vanilla Reduced Fat Ice Cream Cone	Fast Foods	9.00 mcg	2%	USDA_SR
5155	Apricots, raw	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5156	Cereals, WHEATENA, cooked with water, with salt	Breakfast Cereals	9.00 mcg	2%	USDA_SR
5157	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5158	Babyfood, cereal, with eggs, strained	Baby Foods	9.00 mcg	2%	USDA_SR
5159	Yogurt, Greek, strawberry, lowfat	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5160	Yogurt, fruit, low fat, 10 grams protein per 8 ounce	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5161	Soup, vegetarian vegetable, canned, condensed	Soups, Sauces, and Gravies	9.00 mcg	2%	USDA_SR
5162	Dressing, honey mustard, fat-free	Fats and Oils	9.00 mcg	2%	USDA_SR
5163	Yogurt, Greek, vanilla, lowfat	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5164	Yogurt, fruit, low fat,9 g protein/8 oz	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5165	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5166	Cheese, American, nonfat or fat free	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5167	Cheese, mozzarella, part skim milk	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5168	Fast foods, potato, mashed	Fast Foods	9.00 mcg	2%	USDA_SR
5169	Candies, M&M MARS 3 MUSKETEERS Truffle Crisp	Sweets	9.00 mcg	2%	USDA_SR
5170	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	9.00 mcg	2%	USDA_SR
5171	Turnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5172	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5173	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5174	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5175	Mustard greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5176	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5177	Tomatoes, green, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5178	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5179	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5180	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5181	Carrots, canned, regular pack, drained solids	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5182	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Nut and Seed Products	9.00 mcg	2%	USDA_SR
5183	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	9.00 mcg	2%	USDA_SR
5184	Purslane, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5185	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5186	Seaweed, spirulina, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5187	Watercress, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5188	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5189	Tomato products, canned, sauce, with mushrooms	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5190	Tomato products, canned, sauce	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5191	Tomatoes, red, ripe, canned, with green chilies	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5192	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5193	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5194	Yogurt, fruit variety, nonfat	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5195	Radishes, hawaiian style, pickled	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5196	Snacks, granola bar, with coconut, chocolate coated	Snacks	9.00 mcg	2%	USDA_SR
5197	Rice, white, medium-grain, raw, unenriched	Cereal Grains and Pasta	9.00 mcg	2%	USDA_SR
5198	Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	9.00 mcg	2%	USDA_SR
5199	Candies, truffles, prepared-from-recipe	Sweets	9.00 mcg	2%	USDA_SR
5200	Catsup, low sodium	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR

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Vegetarian foods high in Folate

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