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 1301–1350 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1301	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	83.00 mcg	21%	CNF
1302	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Baked Products	82.00 mcg	20%	USDA_SR
1303	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	82.00 mcg	20%	USDA_SR
1304	Bread, reduced-calorie, oat bran, toasted	Baked Products	82.00 mcg	20%	USDA_SR
1305	Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1306	Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted	Baby Foods	82.00 mcg	20%	USDA_SR
1307	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%	USDA_SR
1308	Amaranth grain, uncooked	Cereal Grains and Pasta	82.00 mcg	20%	USDA_SR
1309	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	82.00 mcg	20%	USDA_SR
1310	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cereal Grains and Pasta	82.00 mcg	20%	USDA_SR
1311	Crackers, saltines, whole wheat (includes multi-grain)	Baked Products	82.00 mcg	20%	USDA_SR
1312	Crackers, cheese, sandwich-type with cheese filling	Baked Products	82.00 mcg	20%	USDA_SR
1313	Babyfood, cereal, soya, with fruit, dry	Babyfoods	82.00 mcg	20%	CNF
1314	Cracker, wheat, low fat	Baked Products	82.00 mcg	20%	CNF
1315	Cracker, cheese, sandwich, with cheese filling	Baked Products	82.00 mcg	20%	CNF
1316	Pasta, spaghetti, protein-fortified, enriched, cooked	Cereals, Grains and Pasta	82.00 mcg	20%	CNF
1317	Grains, amaranth, raw	Cereals, Grains and Pasta	82.00 mcg	20%	CNF
1318	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	82.00 mcg	20%	CNF
1319	Spices, poppy seed	Spices and Herbs	82.00 mcg	20%	CNF
1320	Beans, white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1321	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1322	Beans, white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1323	Beans, great northern, mature seeds, canned	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1324	Cookies, shortbread, commercially prepared, plain	Baked Products	81.00 mcg	20%	USDA_SR
1325	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	81.00 mcg	20%	USDA_SR
1326	Cookies, shortbread, reduced fat	Baked Products	81.00 mcg	20%	USDA_SR
1327	Beans, great northern, mature seeds, canned, low sodium	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1328	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	81.00 mcg	20%	USDA_SR
1329	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	81.00 mcg	20%	USDA_SR
1330	Crackers, rye, sandwich-type with cheese filling	Baked Products	81.00 mcg	20%	USDA_SR
1331	Bread, reduced-calorie, oat bran	Baked Products	81.00 mcg	20%	USDA_SR
1332	Bread, oat bran	Baked Products	81.00 mcg	20%	USDA_SR
1333	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	81.00 mcg	20%	USDA_SR
1334	Bagels, multigrain	Baked Products	81.00 mcg	20%	USDA_SR
1335	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	81.00 mcg	20%	USDA_SR
1336	Gravy, au jus, dry	Soups, Sauces, and Gravies	81.00 mcg	20%	USDA_SR
1337	KFC, biscuit	Fast Foods	81.00 mcg	20%	USDA_SR
1338	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder	Baby Foods	81.00 mcg	20%	USDA_SR
1339	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	81.00 mcg	20%	USDA_SR
1340	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Snacks	81.00 mcg	20%	USDA_SR
1341	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder	Baby Foods	81.00 mcg	20%	USDA_SR
1342	Beans, great northern, canned, solids and liquid, reduced sodium	Legumes and Legume Products	81.00 mcg	20%	CNF
1343	Pasta, macaroni (spirals), vegetable, enriched, cooked	Cereals, Grains and Pasta	81.00 mcg	20%	CNF
1344	Cracker, rye, sandwich-type with cheese filling	Baked Products	81.00 mcg	20%	CNF
1345	Cookie, shortbread, plain, commercial	Baked Products	81.00 mcg	20%	CNF
1346	Beans, white, boiled, salted	Legumes and Legume Products	81.00 mcg	20%	CNF
1347	Beans, white, boiled	Legumes and Legume Products	81.00 mcg	20%	CNF
1348	Beans, yellow, boiled, salted	Legumes and Legume Products	81.00 mcg	20%	CNF
1349	Beans, yellow, boiled	Legumes and Legume Products	81.00 mcg	20%	CNF
1350	Beans, great northern, canned, solids and liquid, no salt added	Legumes and Legume Products	81.00 mcg	20%	CNF

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Vegetarian foods high in Folate

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