Vegetarian foods high in Folate (Canadian (CNF))

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 851–900 of 3,209 foods

#	Food	Category	Per 100 g	% DV
851	Beans, kidney, sprouted, raw	Vegetables and Vegetable Products	59.00 mcg	15%
852	Lupins, boiled	Legumes and Legume Products	59.00 mcg	15%
853	Babyfood, cereal, mixed grain, dry	Babyfoods	59.00 mcg	15%
854	English muffin, wheat, toasted	Baked Products	59.00 mcg	15%
855	Muffin, blueberry, toaster-type, toasted	Baked Products	59.00 mcg	15%
856	Cookie, oatmeal (with or without raisins), commercial	Baked Products	59.00 mcg	15%
857	Lupins, boiled, salted	Legumes and Legume Products	59.00 mcg	15%
858	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	59.00 mcg	15%
859	Seeds, breadfruit seeds, roasted	Nuts and Seeds	59.00 mcg	15%
860	Hummus, homemade	Legumes and Legume Products	59.00 mcg	15%
861	Cassava (manioc), flour	Vegetables and Vegetable Products	59.00 mcg	15%
862	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	59.00 mcg	15%
863	Spinach, canned, solids and liquid	Vegetables and Vegetable Products	58.00 mcg	14%
864	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	58.00 mcg	14%
865	Cheese, limburger	Dairy and Egg Products	58.00 mcg	14%
866	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	58.00 mcg	14%
867	Parsnip, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%
868	Parsnip, boiled, drained	Vegetables and Vegetable Products	58.00 mcg	14%
869	Broadbeans (fava beans), fresh, boiled, drained	Vegetables and Vegetable Products	58.00 mcg	14%
870	Nuts, European chestnuts (sweet), raw, peeled	Nuts and Seeds	58.00 mcg	14%
871	Broadbeans (fava beans), fresh, boiled, drained, with salt	Vegetables and Vegetable Products	58.00 mcg	14%
872	Sandwich, egg salad, homemade	Mixed Dishes	58.00 mcg	14%
873	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	58.00 mcg	14%
874	Seeds, watermelon seed kernels, dried	Nuts and Seeds	58.00 mcg	14%
875	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	58.00 mcg	14%
876	Snacks, potato chips, lightly salted	Snacks	58.00 mcg	14%
877	Cookie, chocolate, with icing or coating	Baked Products	58.00 mcg	14%
878	Cracker, standard snack-type, with whole-wheat	Baked Products	58.00 mcg	14%
879	Cookie, peanut butter, commercial	Baked Products	57.00 mcg	14%
880	Sesbania flowers, steamed, with salt	Vegetables and Vegetable Products	57.00 mcg	14%
881	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	57.00 mcg	14%
882	Spices, fenugreek seed	Spices and Herbs	57.00 mcg	14%
883	Seeds, pumpkin and squash seed kernels, roasted	Nuts and Seeds	57.00 mcg	14%
884	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	57.00 mcg	14%
885	Snacks, corn-based, extruded, puffs or twists, cheese	Snacks	57.00 mcg	14%
886	Cauliflower, raw	Vegetables and Vegetable Products	57.00 mcg	14%
887	Cauliflower, green, raw	Vegetables and Vegetable Products	57.00 mcg	14%
888	Croissant, apple, commercial	Baked Products	57.00 mcg	14%
889	Muffin, corn, toaster type	Baked Products	57.00 mcg	14%
890	Cookie, peanut butter, refrigerated dough	Baked Products	57.00 mcg	14%
891	Horseradish, prepared	Spices and Herbs	57.00 mcg	14%
892	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	57.00 mcg	14%
893	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	57.00 mcg	14%
894	Cookie, chocolate chip, refrigerated dough	Baked Products	57.00 mcg	14%
895	Nuts, almond meal, partially defatted	Nuts and Seeds	57.00 mcg	14%
896	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	57.00 mcg	14%
897	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	57.00 mcg	14%
898	Seeds, pumpkin and squash seed kernels, roasted, salted	Nuts and Seeds	57.00 mcg	14%
899	Sesbania flowers, steamed	Vegetables and Vegetable Products	57.00 mcg	14%
900	Muffin bar, all flavours	Baked Products	56.00 mcg	14%

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Vegetarian foods high in Folate (Canadian (CNF))

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