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 551–600 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
551	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	149.00 mcg	37%	USDA_SR
552	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	149.00 mcg	37%	USDA_SR
553	Asparagus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	149.00 mcg	37%	USDA_SR
554	Asparagus, cooked, boiled, drained	Vegetables and Vegetable Products	149.00 mcg	37%	USDA_SR
555	Asparagus, boiled, drained, with salt	Vegetables and Vegetable Products	149.00 mcg	37%	CNF
556	Beans, black, mature seeds, boiled	Legumes and Legume Products	149.00 mcg	37%	CNF
557	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	149.00 mcg	37%	CNF
558	Asparagus, boiled, drained	Vegetables and Vegetable Products	149.00 mcg	37%	CNF
559	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	148.00 mcg	37%	USDA_SR
560	Okra, frozen, unprepared	Vegetables and Vegetable Products	148.00 mcg	37%	USDA_SR
561	Beans, fava, in pod, raw	Vegetables and Vegetable Products	148.00 mcg	37%	USDA_SR
562	Broadbeans (fava beans), in pod, raw	Vegetables and Vegetable Products	148.00 mcg	37%	CNF
563	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	148.00 mcg	37%	CNF
564	PIZZA HUT, breadstick, parmesan garlic	Fast Foods	147.00 mcg	37%	USDA_SR
565	Fast foods, breadstick, soft, prepared with garlic and parmesan cheese	Fast Foods	147.00 mcg	37%	USDA_SR
566	Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	Breakfast cereals	147.00 mcg	37%	CNF
567	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	146.00 mcg	36%	USDA_SR
568	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	146.00 mcg	36%	USDA_SR
569	Egg, yolk, raw, fresh	Dairy and Egg Products	146.00 mcg	36%	USDA_SR
570	Spinach, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	146.00 mcg	36%	USDA_SR
571	Spinach, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	146.00 mcg	36%	USDA_SR
572	Seaweed, laver, raw	Vegetables and Vegetable Products	146.00 mcg	36%	USDA_SR
573	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	146.00 mcg	36%	CNF
574	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	146.00 mcg	36%	CNF
575	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	146.00 mcg	36%	CNF
576	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	146.00 mcg	36%	CNF
577	Spinach, boiled, drained	Vegetables and Vegetable Products	146.00 mcg	36%	CNF
578	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	146.00 mcg	36%	CNF
579	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	145.00 mcg	36%	USDA_FF
580	Popovers, dry mix, enriched	Baked Products	145.00 mcg	36%	USDA_SR
581	Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	145.00 mcg	36%	USDA_SR
582	Peanut butter, natural	Legumes and Legume Products	145.00 mcg	36%	CNF
583	Popover, dry mix, unprepared	Baked Products	145.00 mcg	36%	CNF
584	Spinach, frozen, unprepared	Vegetables and Vegetable Products	145.00 mcg	36%	CNF
585	Cereal, ready to eat, All Bran Buds, Kellogg's	Breakfast cereals	145.00 mcg	36%	CNF
586	Peanut spread, reduced sugar	Legumes and Legume Products	144.00 mcg	36%	USDA_SR
587	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	144.00 mcg	36%	USDA_SR
588	Peanut butter, lower sugar	Legumes and Legume Products	144.00 mcg	36%	CNF
589	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	144.00 mcg	36%	CNF
590	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	144.00 mcg	36%	CNF
591	Mothbeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	143.00 mcg	36%	USDA_SR
592	Mothbeans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	143.00 mcg	36%	USDA_SR
593	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds	Sweets	143.00 mcg	36%	USDA_SR
594	Fast foods, hush puppies	Fast Foods	143.00 mcg	36%	USDA_SR
595	Fast foods, side dish, hush puppies	Fast Foods	143.00 mcg	36%	CNF
596	Moth beans, boiled, salted	Legumes and Legume Products	143.00 mcg	36%	CNF
597	Moth beans, boiled	Legumes and Legume Products	143.00 mcg	36%	CNF
598	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	142.00 mcg	36%	USDA_SR
599	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	142.00 mcg	36%	USDA_SR
600	Snacks, bagel chips, plain	Snacks	142.00 mcg	36%	USDA_SR

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Vegetarian foods high in Folate

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