Vegetarian foods high in Folate (USDA Foundation)

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

Selling a product with folate? Generate a print-ready nutrition label from your recipe.

Showing 101–137 of 137 foods

#	Food	Category	Per 100 g	% DV
101	Watermelon, seedless, flesh only, raw	Fruits and Fruit Juices	11.93 mcg	3%
102	Tomatoes, grape, raw	Vegetables and Vegetable Products	10.00 mcg	2%
103	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	10.00 mcg	2%
104	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%
105	Tomato, roma	Vegetables and Vegetable Products	9.99 mcg	2%
106	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%
107	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
108	Cheese, swiss	Dairy and Egg Products	9.00 mcg	2%
109	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
110	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	8.97 mcg	2%
111	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	8.00 mcg	2%
112	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
113	Strawberries, raw	Fruits and Fruit Juices	8.00 mcg	2%
114	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	7.00 mcg	2%
115	Mustard, prepared, yellow	Spices and Herbs	7.00 mcg	2%
116	Carrots, frozen, unprepared	Vegetables and Vegetable Products	7.00 mcg	2%
117	Cheese, parmesan, grated	Dairy and Egg Products	6.00 mcg	2%
118	Peaches, yellow, raw	Fruits and Fruit Juices	6.00 mcg	2%
119	Nectarines, raw	Fruits and Fruit Juices	6.00 mcg	2%
120	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mcg	2%
121	Pears, raw, bartlett	Fruits and Fruit Juices	6.00 mcg	2%
122	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	5.87 mcg	1%
123	Juice, prune, shelf-stable	Fruits and Fruit Juices	5.29 mcg	1%
124	Butter, stick, salted	Dairy and Egg Products	5.00 mcg	1%
125	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	4.67 mcg	1%
126	Cheese, ricotta, whole milk	Dairy and Egg Products	4.00 mcg	1%
127	Cheese, ricotta, whole milk	Dairy and Egg Products	4.00 mcg	1%
128	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	3.09 mcg	1%
129	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
130	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
131	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	2.00 mcg	0%
132	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
133	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	2.00 mcg	0%
134	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	2.00 mcg	0%
135	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	1.73 mcg	0%
136	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.81 mcg	0%
137	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.66 mcg	0%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Folate (USDA Foundation)

Turn these foods into a print-ready nutrition label.