Vegetarian foods high in Folate (USDA SR Legacy)

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 3,760 foods

#	Food	Category	Per 100 g	% DV
101	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	385.00 mcg	96%
102	Soybeans, mature seeds, raw	Legumes and Legume Products	375.00 mcg	94%
103	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	373.00 mcg	93%
104	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	370.00 mcg	92%
105	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	370.00 mcg	92%
106	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%
107	Beans, navy, mature seeds, raw	Legumes and Legume Products	364.00 mcg	91%
108	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	357.00 mcg	89%
109	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	357.00 mcg	89%
110	Lupins, mature seeds, raw	Legumes and Legume Products	355.00 mcg	89%
111	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	353.00 mcg	88%
112	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	353.00 mcg	88%
113	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	352.00 mcg	88%
114	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	345.00 mcg	86%
115	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%
116	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	345.00 mcg	86%
117	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	345.00 mcg	86%
118	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	340.00 mcg	85%
119	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	340.00 mcg	85%
120	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
121	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%
122	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%
123	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%
124	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%
125	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%
126	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	323.00 mcg	81%
127	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%
128	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%
129	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	313.00 mcg	78%
130	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%
131	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%
132	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%
133	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%
134	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%
135	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%
136	Edamame, frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%
137	Radishes, oriental, dried	Vegetables and Vegetable Products	295.00 mcg	74%
138	Beverages, Protein powder soy based	Beverages	289.00 mcg	72%
139	Soy flour, low-fat	Legumes and Legume Products	289.00 mcg	72%
140	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	285.00 mcg	71%
141	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	284.00 mcg	71%
142	Wheat germ, crude	Cereal Grains and Pasta	281.00 mcg	70%
143	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	280.00 mcg	70%
144	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	278.00 mcg	70%
145	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	278.00 mcg	70%
146	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	275.00 mcg	69%
147	Spices, chervil, dried	Spices and Herbs	274.00 mcg	68%
148	Spices, thyme, dried	Spices and Herbs	274.00 mcg	68%
149	Spices, tarragon, dried	Spices and Herbs	274.00 mcg	68%
150	Spices, sage, ground	Spices and Herbs	274.00 mcg	68%

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Vegetarian foods high in Folate (USDA SR Legacy)

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