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 701–750 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
701	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	127.00 mcg	32%	USDA_SR
702	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	127.00 mcg	32%	USDA_SR
703	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	127.00 mcg	32%	USDA_SR
704	Crackers, wheat, reduced fat	Baked Products	127.00 mcg	32%	USDA_SR
705	Bread, white wheat	Baked Products	127.00 mcg	32%	USDA_SR
706	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	127.00 mcg	32%	CNF
707	Meatless, bacon bits	Legumes and Legume Products	127.00 mcg	32%	CNF
708	Cowpeas, boiled, drained, with salt	Vegetables and Vegetable Products	127.00 mcg	32%	CNF
709	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	127.00 mcg	32%	CNF
710	Cowpeas (black-eyed peas), immature seeds, boiled, drained	Vegetables and Vegetable Products	127.00 mcg	32%	CNF
711	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	127.00 mcg	32%	CNF
712	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating	Snacks	126.00 mcg	32%	USDA_SR
713	Peanuts, valencia, oil-roasted, without salt	Legumes and Legume Products	126.00 mcg	32%	USDA_SR
714	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	126.00 mcg	32%	USDA_SR
715	Snack, BALANCE, original bar	Snacks	126.00 mcg	32%	USDA_SR
716	Peanuts, valencia, oil-roasted, with salt	Legumes and Legume Products	126.00 mcg	32%	USDA_SR
717	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	126.00 mcg	32%	USDA_SR
718	Taro leaves, raw	Vegetables and Vegetable Products	126.00 mcg	32%	USDA_SR
719	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	126.00 mcg	32%	USDA_SR
720	Bread, potato	Baked Products	126.00 mcg	32%	USDA_SR
721	Bread, potato	Baked Products	126.00 mcg	32%	CNF
722	Peanuts, Valencia, oil-roasted	Legumes and Legume Products	126.00 mcg	32%	CNF
723	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	126.00 mcg	32%	CNF
724	Peanuts, Valencia, oil-roasted, salted	Legumes and Legume Products	126.00 mcg	32%	CNF
725	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	126.00 mcg	32%	CNF
726	Taro leaves, raw	Vegetables and Vegetable Products	126.00 mcg	32%	CNF
727	Artichoke (Globe, French), frozen, unprepared	Vegetables and Vegetable Products	126.00 mcg	32%	CNF
728	Biscuits, plain or buttermilk, dry mix	Baked Products	125.00 mcg	31%	USDA_SR
729	Peanuts, virginia, oil-roasted, with salt	Legumes and Legume Products	125.00 mcg	31%	USDA_SR
730	Peanuts, virginia, oil-roasted, without salt	Legumes and Legume Products	125.00 mcg	31%	USDA_SR
731	Egg substitute, powder	Dairy and Egg Products	125.00 mcg	31%	USDA_SR
732	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	125.00 mcg	31%	USDA_SR
733	Noodles, chinese, chow mein	Cereal Grains and Pasta	125.00 mcg	31%	USDA_SR
734	Egg substitute, powder	Dairy and Egg Products	125.00 mcg	31%	CNF
735	Biscuit, plain/buttermilk, dry mix, unprepared	Baked Products	125.00 mcg	31%	CNF
736	Peanuts, Virginia, oil-roasted	Legumes and Legume Products	125.00 mcg	31%	CNF
737	Peanuts, Virginia, oil-roasted, salted	Legumes and Legume Products	125.00 mcg	31%	CNF
738	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	125.00 mcg	31%	CNF
739	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	125.00 mcg	31%	CNF
740	Crackers, saltines, fat-free, low-sodium	Baked Products	124.00 mcg	31%	USDA_SR
741	Crackers, melba toast, plain	Baked Products	124.00 mcg	31%	USDA_SR
742	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	124.00 mcg	31%	USDA_SR
743	Crackers, melba toast, plain, without salt	Baked Products	124.00 mcg	31%	USDA_SR
744	Cracker, melba toast, plain	Baked Products	124.00 mcg	31%	CNF
745	Cracker, melba toast, plain, unsalted	Baked Products	124.00 mcg	31%	CNF
746	Tortillas, ready-to-bake or -fry, flour, without added calcium	Baked Products	123.00 mcg	31%	USDA_SR
747	Bread, french or vienna (includes sourdough)	Baked Products	123.00 mcg	31%	USDA_SR
748	Brussels sprouts, frozen, unprepared	Vegetables and Vegetable Products	123.00 mcg	31%	USDA_SR
749	Jute, potherb, raw	Vegetables and Vegetable Products	123.00 mcg	31%	USDA_SR
750	Bread, French or Vienna (also sourdough)	Baked Products	123.00 mcg	31%	CNF

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Vegetarian foods high in Folate

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