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 1251–1300 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1251	Asparagus, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	85.00 mcg	21%	USDA_SR
1252	Amaranth leaves, raw	Vegetables and Vegetable Products	85.00 mcg	21%	USDA_SR
1253	Asparagus, canned, solids and liquid, unsalted	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1254	Grains, millet, dry	Cereals, Grains and Pasta	85.00 mcg	21%	CNF
1255	Muffin, wheat bran, dry mix, unprepared	Baked Products	85.00 mcg	21%	CNF
1256	Cracker, melba toast, rye (includes pumpernickel)	Baked Products	85.00 mcg	21%	CNF
1257	Bread, white, homemade with nonfat dry milk	Baked Products	85.00 mcg	21%	CNF
1258	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	85.00 mcg	21%	CNF
1259	Seaweed, agar, raw	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1260	Asparagus, canned, solids and liquid	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1261	Amaranth leaves, fresh	Vegetables and Vegetable Products	85.00 mcg	21%	CNF
1262	Pancakes, whole wheat, dry mix, incomplete	Baked Products	84.00 mcg	21%	USDA_SR
1263	Cereals ready-to-eat, granola, homemade	Breakfast Cereals	84.00 mcg	21%	USDA_SR
1264	Fast food, biscuit	Fast Foods	84.00 mcg	21%	USDA_SR
1265	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	84.00 mcg	21%	USDA_SR
1266	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	84.00 mcg	21%	USDA_SR
1267	Fast food, biscuit	Fast Foods	84.00 mcg	21%	CNF
1268	Bread, white, commercial, with added fibre, toasted	Baked Products	84.00 mcg	21%	CNF
1269	Pancake, plain (includes buttermilk), dry mix, complete, unprepared	Baked Products	84.00 mcg	21%	CNF
1270	Parsnips, raw	Vegetables and Vegetable Products	83.42 mcg	21%	USDA_FF
1271	Cookies, vanilla wafers, higher fat	Baked Products	83.00 mcg	21%	USDA_SR
1272	Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked	Baked Products	83.00 mcg	21%	USDA_SR
1273	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1274	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	83.00 mcg	21%	USDA_SR
1275	Biscuits, mixed grain, refrigerated dough	Baked Products	83.00 mcg	21%	USDA_SR
1276	Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA	Baby Foods	83.00 mcg	21%	USDA_SR
1277	Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder	Baby Foods	83.00 mcg	21%	USDA_SR
1278	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	83.00 mcg	21%	USDA_SR
1279	Snacks, pretzels, hard, plain, made with unenriched flour, unsalted	Snacks	83.00 mcg	21%	USDA_SR
1280	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks	83.00 mcg	21%	USDA_SR
1281	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1282	Broccoli raab, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1283	Snacks, potato chips, fat-free, made with olestra	Snacks	83.00 mcg	21%	USDA_SR
1284	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1285	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	83.00 mcg	21%	USDA_SR
1286	Grape leaves, raw	Vegetables and Vegetable Products	83.00 mcg	21%	USDA_SR
1287	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	83.00 mcg	21%	CNF
1288	Cabbage, napa, raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1289	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1290	Hummus, commercial	Legumes and Legume Products	83.00 mcg	21%	CNF
1291	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	83.00 mcg	21%	CNF
1292	Danish pastry, nut (almond, raisin nut, cinnamon nut)	Baked Products	83.00 mcg	21%	CNF
1293	Biscuit, multigrain, refrigerated dough	Baked Products	83.00 mcg	21%	CNF
1294	Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked	Baked Products	83.00 mcg	21%	CNF
1295	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	83.00 mcg	21%	CNF
1296	Beans, lima, dry, large, boiled	Legumes and Legume Products	83.00 mcg	21%	CNF
1297	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	83.00 mcg	21%	CNF
1298	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	83.00 mcg	21%	CNF
1299	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	83.00 mcg	21%	CNF
1300	Cereal, ready to eat, granola, homemade	Breakfast cereals	83.00 mcg	21%	CNF

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Vegetarian foods high in Folate

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