Vegetarian foods high in Folate (USDA Foundation)

Folate is critical for DNA synthesis and is especially important during pregnancy.

FDA daily value: 400 mcg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 51-100 of 137 foods.

# Food Category Per 100 g % DV
51 Carrots, mature, raw Vegetables and Vegetable Products 37.06 mcg 9%
52 Fennel, bulb, raw Vegetables and Vegetable Products 37.02 mcg 9%
53 Hummus, commercial Legumes and Legume Products 36.00 mcg 9%
54 Squash, summer, yellow, includes skin, raw Vegetables and Vegetable Products 36.00 mcg 9%
55 Nuts, almonds, dry roasted, with salt added Nut and Seed Products 35.00 mcg 9%
56 Mushrooms, white button Vegetables and Vegetable Products 34.76 mcg 9%
57 Mushrooms, white button Vegetables and Vegetable Products 34.76 mcg 9%
58 Flour, oat, whole grain Cereal Grains and Pasta 34.69 mcg 9%
59 Cookies, oatmeal, soft, with raisins Baked Products 34.00 mcg 8%
60 Kiwifruit (kiwi), green, peeled, raw Fruits and Fruit Juices 32.85 mcg 8%
61 Mushrooms, shiitake Vegetables and Vegetable Products 32.13 mcg 8%
62 Mushrooms, shiitake Vegetables and Vegetable Products 32.13 mcg 8%
63 Oats, whole grain, rolled, old fashioned Cereal Grains and Pasta 32.03 mcg 8%
64 Peppers, banana or Hungarian wax, seeded, raw Vegetables and Vegetable Products 31.82 mcg 8%
65 Onion rings, breaded, par fried, frozen, prepared, heated in oven Vegetables and Vegetable Products 31.00 mcg 8%
66 Squash, pie pumpkin, peeled, seeded, raw Vegetables and Vegetable Products 30.98 mcg 8%
67 Oats, whole grain, steel cut Cereal Grains and Pasta 29.99 mcg 7%
68 Orange juice, no pulp, not fortified, from concentrate, refrigerated Fruits and Fruit Juices 29.85 mcg 7%
69 Watermelon, seedless, rind only, raw Fruits and Fruit Juices 29.68 mcg 7%
70 Mushroom, lion's mane Vegetables and Vegetable Products 29.58 mcg 7%
71 Mushroom, lion's mane Vegetables and Vegetable Products 29.58 mcg 7%
72 Orange juice, no pulp, not fortified, not from concentrate, refrigerated Fruits and Fruit Juices 28.98 mcg 7%
73 Peppers, serrano, seeded, raw Vegetables and Vegetable Products 28.23 mcg 7%
74 Peppers, jalapeno, seeded, raw Vegetables and Vegetable Products 27.43 mcg 7%
75 Peppers, poblano, seeded, raw Vegetables and Vegetable Products 26.05 mcg 7%
76 Kiwifruit, green, raw Fruits and Fruit Juices 26.00 mcg 6%
77 Cheese, mozzarella, low moisture, part-skim Dairy and Egg Products 26.00 mcg 6%
78 Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) Fruits and Fruit Juices 25.00 mcg 6%
79 Oranges, raw, navels Fruits and Fruit Juices 25.00 mcg 6%
80 Bananas, overripe, raw Fruits and Fruit Juices 25.00 mcg 6%
81 Bananas, overripe, raw Fruits and Fruit Juices 25.00 mcg 6%
82 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 23.00 mcg 6%
83 Peppers, bell, green, raw Vegetables and Vegetable Products 22.21 mcg 6%
84 Cheese, cheddar Dairy and Egg Products 21.00 mcg 5%
85 Yogurt, Greek, strawberry, nonfat Dairy and Egg Products 20.00 mcg 5%
86 Eggplant, raw Vegetables and Vegetable Products 20.00 mcg 5%
87 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 19.69 mcg 5%
88 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 19.69 mcg 5%
89 Grapefruit juice, red, not fortified, not from concentrate, refrigerated Fruits and Fruit Juices 19.02 mcg 5%
90 Tomato juice, with added ingredients, from concentrate, shelf stable Vegetables and Vegetable Products 18.93 mcg 5%
91 Tomatillos, dehusked, raw Vegetables and Vegetable Products 16.39 mcg 4%
92 Flour, rice, white, unenriched Cereal Grains and Pasta 16.00 mcg 4%
93 Soy milk, sweetened, plain, refrigerated Legumes and Legume Products 15.81 mcg 4%
94 Melons, cantaloupe, raw Fruits and Fruit Juices 14.00 mcg 4%
95 Melons, cantaloupe, raw Fruits and Fruit Juices 14.00 mcg 4%
96 Bananas, ripe and slightly ripe, raw Fruits and Fruit Juices 14.00 mcg 4%
97 Bananas, ripe and slightly ripe, raw Fruits and Fruit Juices 14.00 mcg 4%
98 Flour, 00 Cereal Grains and Pasta 13.46 mcg 3%
99 Squash, spaghetti, peeled, seeded, raw Vegetables and Vegetable Products 12.70 mcg 3%
100 Grapefruit juice, white, canned or bottled, unsweetened Fruits and Fruit Juices 12.00 mcg 3%

Related nutrients

Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Vitamin B6 Vitamin B12 Choline

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