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 101–150 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
101	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%	CNF
102	Beans, black, flour	Legumes and Legume Products	473.00 mcg	118%	CNF
103	Lentils, flour	Legumes and Legume Products	470.00 mcg	118%	CNF
104	Beans, pink, mature seeds, raw	Legumes and Legume Products	463.00 mcg	116%	USDA_SR
105	Beans, pink, raw	Legumes and Legume Products	463.00 mcg	116%	CNF
106	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	456.00 mcg	114%	USDA_SR
107	Peas, pigeon (red gram), raw	Legumes and Legume Products	456.00 mcg	114%	CNF
108	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
109	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	USDA_SR
110	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
111	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%	CNF
112	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	USDA_SR
113	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%	CNF
114	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	Snacks	430.00 mcg	108%	USDA_SR
115	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	423.00 mcg	106%	USDA_SR
116	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	423.00 mcg	106%	CNF
117	Beans, white, flour	Legumes and Legume Products	414.00 mcg	103%	CNF
118	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	400.00 mcg	100%	USDA_SR
119	Beans, lima, dry, baby, raw	Legumes and Legume Products	400.00 mcg	100%	CNF
120	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	USDA_SR
121	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%	CNF
122	Lima beans, large, mature seeds, raw	Legumes and Legume Products	395.00 mcg	99%	USDA_SR
123	Beans, lima, dry, large, raw	Legumes and Legume Products	395.00 mcg	99%	CNF
124	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
125	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
126	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	394.00 mcg	98%	USDA_SR
127	Beans, kidney, all types, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
128	Beans, kidney, dark red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
129	Beans, kidney, light red, raw	Legumes and Legume Products	394.00 mcg	98%	CNF
130	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	393.00 mcg	98%	USDA_SR
131	Beans, yellow, mature seeds, raw	Legumes and Legume Products	389.00 mcg	97%	USDA_SR
132	Beans, yellow, raw	Legumes and Legume Products	389.00 mcg	97%	CNF
133	Beans, white, mature seeds, raw	Legumes and Legume Products	388.00 mcg	97%	USDA_SR
134	Beans, white, raw	Legumes and Legume Products	388.00 mcg	97%	CNF
135	Beans, small white, mature seeds, raw	Legumes and Legume Products	386.00 mcg	96%	USDA_SR
136	Beans, small white, raw	Legumes and Legume Products	386.00 mcg	96%	CNF
137	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	385.00 mcg	96%	USDA_SR
138	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	385.00 mcg	96%	USDA_SR
139	Soybeans, mature seeds, raw	Legumes and Legume Products	375.00 mcg	94%	USDA_SR
140	Soybeans, dry, raw	Legumes and Legume Products	375.00 mcg	94%	CNF
141	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373.00 mcg	93%	USDA_SR
142	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	370.00 mcg	92%	USDA_SR
143	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	370.00 mcg	92%	USDA_SR
144	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	USDA_SR
145	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%	CNF
146	Beans, navy, mature seeds, raw	Legumes and Legume Products	364.00 mcg	91%	USDA_SR
147	Beans, navy, raw	Legumes and Legume Products	364.00 mcg	91%	CNF
148	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	357.00 mcg	89%	USDA_SR
149	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	357.00 mcg	89%	USDA_SR
150	Lupins, mature seeds, raw	Legumes and Legume Products	355.00 mcg	89%	USDA_SR

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Vegetarian foods high in Folate

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