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 5201–5250 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5201	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5202	Taro, tahitian, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5203	Purslane, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5204	Mustard greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5205	Arrowhead, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5206	Cheese, pasteurized process, American, low fat	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5207	Tomato sauce, canned, no salt added	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5208	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	9.00 mcg	2%	USDA_SR
5209	Marmalade, orange	Sweets	9.00 mcg	2%	USDA_SR
5210	Egg custards, dry mix, prepared with whole milk	Sweets	9.00 mcg	2%	USDA_SR
5211	Seeds, pumpkin and squash seeds, whole, roasted, with salt added	Nut and Seed Products	9.00 mcg	2%	USDA_SR
5212	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	9.00 mcg	2%	USDA_SR
5213	Catsup	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5214	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5215	Arrowhead, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5216	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5217	Mushrooms, morel, raw	Vegetables and Vegetable Products	9.00 mcg	2%	USDA_SR
5218	Raspberry juice concentrate	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5219	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5220	Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars	Sweets	9.00 mcg	2%	USDA_SR
5221	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	9.00 mcg	2%	USDA_SR
5222	Ice creams, french vanilla, soft-serve	Sweets	9.00 mcg	2%	USDA_SR
5223	Candies, TOOTSIE ROLL, chocolate-flavor roll	Sweets	9.00 mcg	2%	USDA_SR
5224	Candies, TOBLERONE, milk chocolate with honey and almond nougat	Sweets	9.00 mcg	2%	USDA_SR
5225	Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5226	Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5227	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	9.00 mcg	2%	USDA_SR
5228	Cheese, mozzarella, low sodium	Dairy and Egg Products	9.00 mcg	2%	USDA_SR
5229	Babyfood, apple yogurt dessert, strained	Baby Foods	9.00 mcg	2%	USDA_SR
5230	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	9.00 mcg	2%	USDA_SR
5231	Van's, Gluten Free, Totally Original Pancakes	Baked Products	9.00 mcg	2%	USDA_SR
5232	Candies, fudge, peanut butter, prepared-from-recipe	Sweets	9.00 mcg	2%	USDA_SR
5233	Desserts, flan, caramel custard, prepared-from-recipe	Sweets	9.00 mcg	2%	USDA_SR
5234	Candies, caramels, chocolate-flavor roll	Sweets	9.00 mcg	2%	USDA_SR
5235	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks	9.00 mcg	2%	USDA_SR
5236	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	9.00 mcg	2%	CNF
5237	Pear, green anjou, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
5238	Vitamin water, lemon/orange flavours, low Calorie	Beverages	9.00 mcg	2%	CNF
5239	Yogourt, goat, vanilla flavoured	Dairy and Egg Products	9.00 mcg	2%	CNF
5240	Salad dressing, honey mustard, fat free	Fats and Oils	9.00 mcg	2%	CNF
5241	Dessert, frozen, ice cream, soft serve, chocolate	Sweets	9.00 mcg	2%	CNF
5242	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	9.00 mcg	2%	CNF
5243	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	9.00 mcg	2%	CNF
5244	Yogourt, soy, plain	Dairy and Egg Products	9.00 mcg	2%	CNF
5245	Yogourt, goat, vanilla flavoured, with added fibre	Dairy and Egg Products	9.00 mcg	2%	CNF
5246	Mushroom, morel, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5247	Potato, mashed, prepared from flakes without milk, 2% milk and margarine added	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5248	Turnip, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5249	Purslane, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5250	Pumpkin, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF

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Vegetarian foods high in Folate

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