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

Selling a product with folate? Generate a print-ready nutrition label from your recipe.

Showing 651–700 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
651	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	136.00 mcg	34%	USDA_SR
652	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	136.00 mcg	34%	USDA_SR
653	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	136.00 mcg	34%	CNF
654	Cereal, ready to eat, Nesquik, General Mills	Breakfast cereals	136.00 mcg	34%	CNF
655	Cracker meal	Baked Products	136.00 mcg	34%	CNF
656	Lettuce, cos or romaine	Vegetables and Vegetable Products	136.00 mcg	34%	CNF
657	Snacks, pita chips, salted	Snacks	135.00 mcg	34%	USDA_SR
658	Asparagus, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	135.00 mcg	34%	USDA_SR
659	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	135.00 mcg	34%	USDA_SR
660	Asparagus, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	135.00 mcg	34%	CNF
661	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	135.00 mcg	34%	CNF
662	Sauce, cheese sauce mix, dry	Soups, Sauces, and Gravies	134.00 mcg	34%	USDA_SR
663	Macaroni and cheese, box mix with cheese sauce, unprepared	Meals, Entrees, and Side Dishes	134.00 mcg	34%	USDA_SR
664	Macaroni and cheese, box mix with cheese sauce, unprepared	Mixed Dishes	134.00 mcg	34%	CNF
665	Sauce, cheese sauce mix, dry, unprepared	Soups, Sauces and Gravies	134.00 mcg	34%	CNF
666	Peanut flour, low fat	Legumes and Legume Products	133.00 mcg	33%	USDA_SR
667	Muffin, blueberry flavour (artificial), dry mix, unprepared	Baked Products	133.00 mcg	33%	CNF
668	Peanut flour, low-fat	Legumes and Legume Products	133.00 mcg	33%	CNF
669	Crackers, melba toast, wheat	Baked Products	132.00 mcg	33%	USDA_SR
670	Croutons, plain	Baked Products	132.00 mcg	33%	USDA_SR
671	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	132.00 mcg	33%	USDA_SR
672	Croutons, plain	Baked Products	132.00 mcg	33%	CNF
673	Cracker, melba toast, wheat	Baked Products	132.00 mcg	33%	CNF
674	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	132.00 mcg	33%	CNF
675	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	131.00 mcg	33%	USDA_SR
676	Bagel, plain (with onion, poppy seed and/or sesame seed), toasted	Baked Products	131.00 mcg	33%	CNF
677	Beans, kidney, red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	130.00 mcg	32%	USDA_SR
678	Beans, kidney, red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	130.00 mcg	32%	USDA_SR
679	Beans, kidney, all types, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	130.00 mcg	32%	USDA_SR
680	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	130.00 mcg	32%	USDA_SR
681	Snacks, tortilla chips, nacho-flavor, made with enriched masa flour	Snacks	130.00 mcg	32%	USDA_SR
682	Beans, kidney, all types, boiled	Legumes and Legume Products	130.00 mcg	32%	CNF
683	Beans, kidney, all types, boiled, with salt	Legumes and Legume Products	130.00 mcg	32%	CNF
684	Beans, kidney, dark red, boiled, salted	Legumes and Legume Products	130.00 mcg	32%	CNF
685	Beans, kidney, dark red, boiled	Legumes and Legume Products	130.00 mcg	32%	CNF
686	Collards, raw	Vegetables and Vegetable Products	129.00 mcg	32%	USDA_SR
687	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	129.00 mcg	32%	CNF
688	Collards, raw	Vegetables and Vegetable Products	129.00 mcg	32%	CNF
689	Cereal, ready to eat, All Bran Original, Kellogg's	Breakfast cereals	129.00 mcg	32%	CNF
690	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	128.70 mcg	32%	USDA_FF
691	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	128.00 mcg	32%	USDA_SR
692	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	128.00 mcg	32%	USDA_SR
693	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	128.00 mcg	32%	USDA_SR
694	Balsam-pear (bitter gourd), leafy tips, raw	Vegetables and Vegetable Products	128.00 mcg	32%	USDA_SR
695	Cereal, ready to eat, Corn Flakes: Frosted, Compliments	Breakfast cereals	128.00 mcg	32%	CNF
696	Balsam-pear (bitter gourd, bitter melon), leafy tips, raw	Vegetables and Vegetable Products	128.00 mcg	32%	CNF
697	Bread, roll, Mexican, bollilo	Baked Products	127.00 mcg	32%	USDA_SR
698	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Snacks	127.00 mcg	32%	USDA_SR
699	Bacon bits, meatless	Legumes and Legume Products	127.00 mcg	32%	USDA_SR
700	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	127.00 mcg	32%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Folate

Turn these foods into a print-ready nutrition label.