Vegetarian foods high in Folate (Canadian (CNF))

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 3,209 foods

#	Food	Category	Per 100 g	% DV
101	Cracker, cheese, reduced fat	Baked Products	228.00 mcg	57%
102	Seeds, cottonseed flour, low fat	Nuts and Seeds	228.00 mcg	57%
103	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%
104	Seeds, sunflower seed kernels, dried	Nuts and Seeds	227.00 mcg	57%
105	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	222.00 mcg	56%
106	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	222.00 mcg	56%
107	Indian, papad (papadum)	Legumes and Legume Products	219.00 mcg	55%
108	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	218.00 mcg	55%
109	Beans, mungo, raw	Legumes and Legume Products	216.00 mcg	54%
110	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%
111	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	214.00 mcg	54%
112	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	212.00 mcg	53%
113	Soybean kernels, roasted, unsalted	Legumes and Legume Products	211.00 mcg	53%
114	Soybean kernels, roasted, salted	Legumes and Legume Products	211.00 mcg	53%
115	Egg, chicken, yolk, dried	Dairy and Egg Products	209.00 mcg	52%
116	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	209.00 mcg	52%
117	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%
118	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%
119	Grains, rice, white with pasta and seasonings, dry	Cereals, Grains and Pasta	208.00 mcg	52%
120	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	208.00 mcg	52%
121	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	207.00 mcg	52%
122	Beans, cranberry (roman), boiled	Legumes and Legume Products	207.00 mcg	52%
123	Soybeans, dry, roasted	Legumes and Legume Products	205.00 mcg	51%
124	Lentils, pink, raw	Legumes and Legume Products	204.00 mcg	51%
125	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	196.00 mcg	49%
126	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%
127	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%
128	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%
129	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%
130	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	193.00 mcg	48%
131	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	193.00 mcg	48%
132	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%
133	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	189.00 mcg	47%
134	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	188.00 mcg	47%
135	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%
136	Bread, garlic	Baked Products	186.00 mcg	46%
137	Roll, dinner, egg	Baked Products	184.00 mcg	46%
138	Grains, quinoa, dry	Cereals, Grains and Pasta	184.00 mcg	46%
139	Fast foods, breakfast, french toast sticks	Fast Foods	183.00 mcg	46%
140	Grains, wheat flour, white, all purpose, enriched, calcium fortified	Cereals, Grains and Pasta	183.00 mcg	46%
141	Indian, bread, naan	Baked Products	182.00 mcg	46%
142	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	182.00 mcg	46%
143	Lentils, boiled, salted	Legumes and Legume Products	181.00 mcg	45%
144	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	181.00 mcg	45%
145	Lentils, boiled	Legumes and Legume Products	181.00 mcg	45%
146	Spices, parsley, dried	Spices and Herbs	180.00 mcg	45%
147	Spices, bay leaf	Spices and Herbs	180.00 mcg	45%
148	Seaweed, kelp (kombu, tangle), raw	Vegetables and Vegetable Products	180.00 mcg	45%
149	Egg, chicken, yolk, cooked	Dairy and Egg Products	177.00 mcg	44%
150	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	177.00 mcg	44%

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Vegetarian foods high in Folate (Canadian (CNF))

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