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 601–650 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
601	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	142.00 mcg	36%	USDA_SR
602	Endive, raw	Vegetables and Vegetable Products	142.00 mcg	36%	USDA_SR
603	Snacks, bagel chips	Snacks	142.00 mcg	36%	CNF
604	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	142.00 mcg	36%	CNF
605	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	142.00 mcg	36%	CNF
606	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	142.00 mcg	36%	CNF
607	Escarole or endive (cichorium endivia), raw	Vegetables and Vegetable Products	142.00 mcg	36%	CNF
608	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	141.00 mcg	35%	USDA_SR
609	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
610	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	141.00 mcg	35%	USDA_SR
611	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
612	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	141.00 mcg	35%	CNF
613	Kale, raw	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
614	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	141.00 mcg	35%	CNF
615	Ice cream cones, sugar, rolled-type	Baked Products	140.00 mcg	35%	USDA_SR
616	Bread, french or vienna, toasted (includes sourdough)	Baked Products	140.00 mcg	35%	USDA_SR
617	Bagels, whole grain white	Baked Products	140.00 mcg	35%	USDA_SR
618	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
619	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	140.00 mcg	35%	USDA_SR
620	Vinespinach, (basella), raw	Vegetables and Vegetable Products	140.00 mcg	35%	USDA_SR
621	Pasta mix, Italian four cheese lasagna, unprepared	Meals, Entrees, and Side Dishes	140.00 mcg	35%	USDA_SR
622	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	140.00 mcg	35%	USDA_SR
623	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	USDA_SR
624	Snacks, crisped rice bar, chocolate chip	Snacks	140.00 mcg	35%	CNF
625	Ice cream cone, sugar, rolled-type	Baked Products	140.00 mcg	35%	CNF
626	Bread, French or Vienna, (also sourdough), toasted	Baked Products	140.00 mcg	35%	CNF
627	Beans, navy, boiled, salted	Legumes and Legume Products	140.00 mcg	35%	CNF
628	Beans, navy, boiled	Legumes and Legume Products	140.00 mcg	35%	CNF
629	Vine spinach, raw	Vegetables and Vegetable Products	140.00 mcg	35%	CNF
630	Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post	Breakfast cereals	140.00 mcg	35%	CNF
631	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	138.00 mcg	34%	USDA_SR
632	Snacks, peas, roasted, wasabi-flavored	Snacks	138.00 mcg	34%	USDA_SR
633	Spices, poultry seasoning	Spices and Herbs	138.00 mcg	34%	USDA_SR
634	Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared	Meals, Entrees, and Side Dishes	138.00 mcg	34%	USDA_SR
635	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	138.00 mcg	34%	USDA_SR
636	Focaccia, Italian flatbread, plain	Baked Products	138.00 mcg	34%	USDA_SR
637	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	138.00 mcg	34%	CNF
638	Bread, focaccia, Italian flatbread, plain	Baked Products	138.00 mcg	34%	CNF
639	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	138.00 mcg	34%	CNF
640	Spices, poultry seasoning	Spices and Herbs	138.00 mcg	34%	CNF
641	Beans, small white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	137.00 mcg	34%	USDA_SR
642	Beans, small white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	137.00 mcg	34%	USDA_SR
643	Toaster pastries, brown-sugar-cinnamon	Baked Products	137.00 mcg	34%	USDA_SR
644	Cereal, ready to eat, French Toast Crunch, General Mills	Breakfast cereals	137.00 mcg	34%	CNF
645	Toaster pastry, brown sugar and cinnamon	Baked Products	137.00 mcg	34%	CNF
646	Beans, small white, boiled, salted	Legumes and Legume Products	137.00 mcg	34%	CNF
647	Beans, small white, boiled	Legumes and Legume Products	137.00 mcg	34%	CNF
648	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	137.00 mcg	34%	CNF
649	Pancakes, plain, dry mix, incomplete (includes buttermilk)	Baked Products	136.00 mcg	34%	USDA_SR
650	Cracker, meal	Baked Products	136.00 mcg	34%	USDA_SR

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Vegetarian foods high in Folate

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