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 1051–1100 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	98.00 mcg	24%	CNF
1052	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	98.00 mcg	24%	CNF
1053	Peanut butter, creamy	Legumes and Legume Products	97.29 mcg	24%	USDA_FF
1054	Cauliflower, raw	Vegetables and Vegetable Products	97.00 mcg	24%	USDA_FF
1055	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	97.00 mcg	24%	USDA_SR
1056	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	97.00 mcg	24%	USDA_SR
1057	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%	USDA_SR
1058	Seeds, sesame seeds, whole, dried	Nut and Seed Products	97.00 mcg	24%	USDA_SR
1059	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%	USDA_SR
1060	Cheese puffs and twists, corn based, baked, low fat	Snacks	97.00 mcg	24%	USDA_SR
1061	Bread, italian, toasted	Baked Products	97.00 mcg	24%	CNF
1062	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	97.00 mcg	24%	CNF
1063	Pasta, macaroni, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	97.00 mcg	24%	CNF
1064	Bread stuffing, cornbread, dry mix, prepared	Baked Products	97.00 mcg	24%	CNF
1065	Peanuts, all types, dry roasted	Legumes and Legume Products	97.00 mcg	24%	CNF
1066	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	97.00 mcg	24%	CNF
1067	Arugula, raw	Vegetables and Vegetable Products	97.00 mcg	24%	CNF
1068	Bread, french or vienna, whole wheat	Baked Products	96.00 mcg	24%	USDA_SR
1069	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	96.00 mcg	24%	USDA_SR
1070	McDONALD'S, Hotcakes (plain)	Fast Foods	96.00 mcg	24%	USDA_SR
1071	Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust	Fast Foods	96.00 mcg	24%	USDA_SR
1072	PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	96.00 mcg	24%	USDA_SR
1073	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
1074	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
1075	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	96.00 mcg	24%	USDA_SR
1076	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	USDA_SR
1077	Indian, bread, naan, whole-wheat	Baked Products	96.00 mcg	24%	CNF
1078	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	96.00 mcg	24%	CNF
1079	Fast foods, pizza, cheese, thin crust	Fast Foods	96.00 mcg	24%	CNF
1080	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	96.00 mcg	24%	CNF
1081	Asparagus, canned, drained solids	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
1082	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	96.00 mcg	24%	CNF
1083	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	96.00 mcg	24%	CNF
1084	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	96.00 mcg	24%	CNF
1085	Rolls, hard (includes kaiser)	Baked Products	95.00 mcg	24%	USDA_SR
1086	Rolls, dinner, oat bran	Baked Products	95.00 mcg	24%	USDA_SR
1087	Bread, reduced-calorie, white	Baked Products	95.00 mcg	24%	USDA_SR
1088	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	95.00 mcg	24%	USDA_SR
1089	Radish seeds, sprouted, raw	Vegetables and Vegetable Products	95.00 mcg	24%	USDA_SR
1090	Wild rice, raw	Cereal Grains and Pasta	95.00 mcg	24%	USDA_SR
1091	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	95.00 mcg	24%	USDA_SR
1092	Bread, made with milk, commercial	Baked Products	95.00 mcg	24%	CNF
1093	Grains, rice, wild, dry	Cereals, Grains and Pasta	95.00 mcg	24%	CNF
1094	Roll (kaiser), hard	Baked Products	95.00 mcg	24%	CNF
1095	Roll, dinner, oat bran	Baked Products	95.00 mcg	24%	CNF
1096	English muffin, plain (also sourdough)	Baked Products	95.00 mcg	24%	CNF
1097	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	95.00 mcg	24%	CNF
1098	Radish seeds, sprouted, with seed, raw	Vegetables and Vegetable Products	95.00 mcg	24%	CNF
1099	Mungo beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	94.00 mcg	24%	USDA_SR
1100	Tortillas, ready-to-bake or -fry, flour, refrigerated	Baked Products	94.00 mcg	24%	USDA_SR

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Vegetarian foods high in Folate

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