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 51–100 of 3,209 foods

#	Food	Category	Per 100 g	% DV
51	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%
52	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%
53	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%
54	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%
55	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	295.00 mcg	74%
56	Soy flour, low fat	Legumes and Legume Products	289.00 mcg	72%
57	Plant-based beverage, protein powder, soy based, powder	Beverages	289.00 mcg	72%
58	Instant breakfast, powder, chocolate	Beverages	285.00 mcg	71%
59	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	283.00 mcg	71%
60	Grains, wheat germ, crude	Cereals, Grains and Pasta	281.00 mcg	70%
61	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
62	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
63	Pasta, spaghetti, protein-fortified, enriched, dry	Cereals, Grains and Pasta	278.00 mcg	70%
64	Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	Cereals, Grains and Pasta	275.00 mcg	69%
65	Peas, split, raw	Legumes and Legume Products	274.00 mcg	68%
66	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%
67	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%
68	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%
69	Spices, marjoram, dried	Spices and Herbs	274.00 mcg	68%
70	Spices, coriander leaf (cilantro), dried	Spices and Herbs	274.00 mcg	68%
71	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%
72	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	264.00 mcg	66%
73	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	262.00 mcg	66%
74	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	253.00 mcg	63%
75	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	253.00 mcg	63%
76	Peanut flour, defatted, salted	Legumes and Legume Products	248.00 mcg	62%
77	Peanuts, Valencia, raw	Legumes and Legume Products	246.00 mcg	62%
78	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	242.00 mcg	60%
79	Snacks, RICE KRISPIES SQUARES	Snacks	241.00 mcg	60%
80	Snacks, soy chips or crisps, salted	Snacks	240.00 mcg	60%
81	Peanuts, Spanish, raw	Legumes and Legume Products	240.00 mcg	60%
82	Peanuts, all types, raw	Legumes and Legume Products	240.00 mcg	60%
83	Peanuts, Virginia, raw	Legumes and Legume Products	239.00 mcg	60%
84	Meal replacement (cereal), ready to eat, Force Active, President's Choice	Breakfast cereals	239.00 mcg	60%
85	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	238.00 mcg	60%
86	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	238.00 mcg	60%
87	Spices, oregano, ground	Spices and Herbs	237.00 mcg	59%
88	Seeds, sunflower seed kernels, dry roasted, salted	Nuts and Seeds	237.00 mcg	59%
89	Seeds, sunflower seed butter, salted	Nuts and Seeds	237.00 mcg	59%
90	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	237.00 mcg	59%
91	Seeds, sunflower seed butter	Nuts and Seeds	237.00 mcg	59%
92	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	236.00 mcg	59%
93	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	234.00 mcg	58%
94	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	234.00 mcg	58%
95	Seeds, cottonseed kernels, roasted	Nuts and Seeds	233.00 mcg	58%
96	Beverage, whey protein isolate, powder	Beverages	233.00 mcg	58%
97	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	232.00 mcg	58%
98	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%
99	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	229.00 mcg	57%
100	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	229.00 mcg	57%

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Vegetarian foods high in Folate (Canadian (CNF))

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