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 1501–1550 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1501	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	74.00 mcg	18%	USDA_SR
1502	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	74.00 mcg	18%	USDA_SR
1503	Croissants, cheese	Baked Products	74.00 mcg	18%	USDA_SR
1504	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1505	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mcg	18%	USDA_SR
1506	Snack, Pretzel, hard chocolate coated	Snacks	74.00 mcg	18%	USDA_SR
1507	Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased	Meals, Entrees, and Side Dishes	74.00 mcg	18%	USDA_SR
1508	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	74.00 mcg	18%	USDA_SR
1509	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	USDA_SR
1510	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	74.00 mcg	18%	USDA_SR
1511	Triticale flour, whole-grain	Cereal Grains and Pasta	74.00 mcg	18%	USDA_SR
1512	Snacks, pretzels, hard, chocolate coated	Snacks	74.00 mcg	18%	CNF
1513	Burrito, bean and cheese, microwaved	Mixed Dishes	74.00 mcg	18%	CNF
1514	Yam, flour	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1515	Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased	Mixed Dishes	74.00 mcg	18%	CNF
1516	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1517	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	74.00 mcg	18%	CNF
1518	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	74.00 mcg	18%	CNF
1519	Croissant, cheese, commercial	Baked Products	74.00 mcg	18%	CNF
1520	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	74.00 mcg	18%	CNF
1521	Beans, kidney, light red, boiled	Legumes and Legume Products	74.00 mcg	18%	CNF
1522	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	74.00 mcg	18%	CNF
1523	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	74.00 mcg	18%	CNF
1524	Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1525	Spinach souffle	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1526	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1527	Nuts, almond paste	Nut and Seed Products	73.00 mcg	18%	USDA_SR
1528	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1529	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1530	Triticale	Cereal Grains and Pasta	73.00 mcg	18%	USDA_SR
1531	Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1532	Lettuce, butterhead (includes boston and bibb types), raw	Vegetables and Vegetable Products	73.00 mcg	18%	USDA_SR
1533	Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only	Fast Foods	73.00 mcg	18%	CNF
1534	Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise	Mixed Dishes	73.00 mcg	18%	CNF
1535	Mustard spinach (tendergreen), boiled, drained, with salt	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1536	Pasta, spaghetti, enriched, cooked, salted	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1537	Pasta, spaghetti, enriched, cooked	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1538	Grains, triticale	Cereals, Grains and Pasta	73.00 mcg	18%	CNF
1539	Nuts, almond paste, sweetened	Nuts and Seeds	73.00 mcg	18%	CNF
1540	Spinach souffle, homemade	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1541	Mustard spinach (tendergreen), boiled, drained	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1542	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1543	Collards, frozen, unprepared	Vegetables and Vegetable Products	73.00 mcg	18%	CNF
1544	Sweet rolls, cinnamon, commercially prepared with raisins	Baked Products	72.00 mcg	18%	USDA_SR
1545	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	72.00 mcg	18%	USDA_SR
1546	McDONALD'S, McCHICKEN Sandwich (without mayonnaise)	Fast Foods	72.00 mcg	18%	USDA_SR
1547	Nabisco, Nabisco Ritz Crackers	Baked Products	72.00 mcg	18%	USDA_SR
1548	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	72.00 mcg	18%	USDA_SR
1549	Nuts, chestnuts, chinese, roasted	Nut and Seed Products	72.00 mcg	18%	USDA_SR
1550	Cabbage, mustard, salted	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR

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Vegetarian foods high in Folate

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