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 51–100 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
51	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	667.00 mcg	167%	USDA_SR
52	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	667.00 mcg	167%	USDA_SR
53	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	667.00 mcg	167%	USDA_SR
54	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	667.00 mcg	167%	USDA_SR
55	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	667.00 mcg	167%	USDA_SR
56	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	667.00 mcg	167%	USDA_SR
57	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
58	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	667.00 mcg	167%	USDA_SR
59	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	667.00 mcg	167%	USDA_SR
60	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	667.00 mcg	167%	USDA_SR
61	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	Breakfast Cereals	667.00 mcg	167%	USDA_SR
62	Yardlong beans, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	USDA_SR
63	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%	CNF
64	Mothbeans, mature seeds, raw	Legumes and Legume Products	649.00 mcg	162%	USDA_SR
65	Moth beans, raw	Legumes and Legume Products	649.00 mcg	162%	CNF
66	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	639.00 mcg	160%	USDA_SR
67	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	639.00 mcg	160%	CNF
68	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	USDA_SR
69	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%	CNF
70	Mung beans, mature seeds, raw	Legumes and Legume Products	625.00 mcg	156%	USDA_SR
71	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	625.00 mcg	156%	USDA_SR
72	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	625.00 mcg	156%	USDA_SR
73	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	625.00 mcg	156%	CNF
74	Beans, adzuki, mature seeds, raw	Legumes and Legume Products	622.00 mcg	156%	USDA_SR
75	Beans, adzuki, raw	Legumes and Legume Products	622.00 mcg	156%	CNF
76	Formulated bar, POWER BAR, chocolate	Snacks	615.00 mcg	154%	USDA_SR
77	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	606.00 mcg	152%	USDA_SR
78	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	606.00 mcg	152%	USDA_SR
79	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	606.00 mcg	152%	USDA_SR
80	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	604.00 mcg	151%	USDA_SR
81	Beans, cranberry (roman), raw	Legumes and Legume Products	604.00 mcg	151%	CNF
82	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	USDA_SR
83	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%	CNF
84	Beverages, nutritional shake mix, high protein, powder	Beverages	571.00 mcg	143%	USDA_SR
85	Beverages, high protein powder	Beverages	571.00 mcg	143%	CNF
86	Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S	Breakfast Cereals	563.00 mcg	141%	USDA_SR
87	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	557.00 mcg	139%	USDA_SR
88	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	557.00 mcg	139%	CNF
89	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	533.00 mcg	133%	USDA_SR
90	Spearmint, dried	Spices and Herbs	530.00 mcg	132%	USDA_SR
91	Spices, spearmint, dried	Spices and Herbs	530.00 mcg	132%	CNF
92	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	525.00 mcg	131%	USDA_SR
93	Beans, pinto, raw	Legumes and Legume Products	525.00 mcg	131%	CNF
94	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	500.00 mcg	125%	USDA_SR
95	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	500.00 mcg	125%	USDA_SR
96	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	500.00 mcg	125%	CNF
97	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	496.00 mcg	124%	USDA_SR
98	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	482.00 mcg	120%	USDA_SR
99	Beans, great northern, raw	Legumes and Legume Products	482.00 mcg	120%	CNF
100	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	USDA_SR

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Vegetarian foods high in Folate

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