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 5301–5350 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5301	Tomato, green, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5302	Taro, Tahitian, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5303	Purslane, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5304	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5305	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5306	Mustard greens, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5307	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5308	Arrowhead, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5309	Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
5310	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
5311	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
5312	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	9.00 mcg	2%	CNF
5313	Grapefruit, white, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
5314	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
5315	Fig, dried, uncooked	Fruits and fruit juices	9.00 mcg	2%	CNF
5316	Apricot, raw	Fruits and fruit juices	9.00 mcg	2%	CNF
5317	Soup, cream, asparagus, canned, condensed, water added	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
5318	Sauce, white, thin, 2% milk, homemade	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
5319	Soup, cream, celery, canned, condensed	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
5320	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	9.00 mcg	2%	CNF
5321	Cheese, cottage, uncreamed, dry, large or small curd, nonfat	Dairy and Egg Products	9.00 mcg	2%	CNF
5322	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	9.00 mcg	2%	CNF
5323	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	9.00 mcg	2%	CNF
5324	Milk, fluid, goat, enriched, whole	Dairy and Egg Products	9.00 mcg	2%	CNF
5325	Cheese, cottage, uncreamed, dry curd (0.4% M.F.)	Dairy and Egg Products	9.00 mcg	2%	CNF
5326	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	8.97 mcg	2%	USDA_FF
5327	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_FF
5328	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_FF
5329	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	8.00 mcg	2%	USDA_FF
5330	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
5331	Sauce, homemade, white, medium	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
5332	Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors	Beverages	8.00 mcg	2%	USDA_SR
5333	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	8.00 mcg	2%	USDA_SR
5334	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
5335	Currants, red and white, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_SR
5336	Cherries, sour, red, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	8.00 mcg	2%	USDA_SR
5337	Cherries, sour, red, canned, water pack, solids and liquids	Fruits and Fruit Juices	8.00 mcg	2%	USDA_SR
5338	Cherries, sour, red, raw	Fruits and Fruit Juices	8.00 mcg	2%	USDA_SR
5339	Beans, baked, canned, with pork and sweet sauce	Legumes and Legume Products	8.00 mcg	2%	USDA_SR
5340	Yokan, prepared from adzuki beans and sugar	Legumes and Legume Products	8.00 mcg	2%	USDA_SR
5341	Babyfood, dinner, mixed vegetable, strained	Baby Foods	8.00 mcg	2%	USDA_SR
5342	Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener	Dairy and Egg Products	8.00 mcg	2%	USDA_SR
5343	Cheese, mexican, queso asadero	Dairy and Egg Products	8.00 mcg	2%	USDA_SR
5344	Cheese, parmesan, shredded	Dairy and Egg Products	8.00 mcg	2%	USDA_SR
5345	Fast foods, sundae, caramel	Fast Foods	8.00 mcg	2%	USDA_SR
5346	Beverages, Malted drink mix, natural, powder, prepared with whole milk	Beverages	8.00 mcg	2%	USDA_SR
5347	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces, and Gravies	8.00 mcg	2%	USDA_SR
5348	Natto	Legumes and Legume Products	8.00 mcg	2%	USDA_SR
5349	Babyfood, cereal, rice, with honey, prepared with whole milk	Baby Foods	8.00 mcg	2%	USDA_SR
5350	Babyfood, vegetables, squash, junior	Baby Foods	8.00 mcg	2%	USDA_SR

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Vegetarian foods high in Folate

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