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 1551–1600 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Semolina, unenriched	Cereal Grains and Pasta	72.00 mcg	18%	USDA_SR
1552	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	USDA_SR
1553	Cinnamon buns, frosted (includes honey buns)	Baked Products	72.00 mcg	18%	USDA_SR
1554	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	72.00 mcg	18%	USDA_SR
1555	Cinnamon bun, with icing (honey bun)	Baked Products	72.00 mcg	18%	CNF
1556	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	72.00 mcg	18%	CNF
1557	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	72.00 mcg	18%	CNF
1558	Cabbage, mustard, with salt	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1559	Grains, semolina	Cereals, Grains and Pasta	72.00 mcg	18%	CNF
1560	Sweet roll, cinnamon with raisins, commercial	Baked Products	72.00 mcg	18%	CNF
1561	Cookie, sugar, commercial	Baked Products	72.00 mcg	18%	CNF
1562	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	72.00 mcg	18%	CNF
1563	Nuts, Chinese chestnuts, roasted	Nuts and Seeds	72.00 mcg	18%	CNF
1564	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	72.00 mcg	18%	CNF
1565	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	72.00 mcg	18%	CNF
1566	Egg, chicken, whole, fresh or frozen, raw	Dairy and Egg Products	72.00 mcg	18%	CNF
1567	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_FF
1568	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	71.00 mcg	18%	USDA_FF
1569	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	71.00 mcg	18%	USDA_SR
1570	Archway Home Style Cookies, Old Fashioned Molasses	Baked Products	71.00 mcg	18%	USDA_SR
1571	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	71.00 mcg	18%	USDA_SR
1572	Pancakes plain, frozen, ready-to-heat (includes buttermilk)	Baked Products	71.00 mcg	18%	USDA_SR
1573	Egg, turkey, whole, fresh, raw	Dairy and Egg Products	71.00 mcg	18%	USDA_SR
1574	Egg rolls, vegetable, frozen, prepared	Meals, Entrees, and Side Dishes	71.00 mcg	18%	USDA_SR
1575	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	USDA_SR
1576	Broccoli raab, cooked	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1577	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1578	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1579	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	USDA_SR
1580	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	USDA_SR
1581	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	71.00 mcg	18%	CNF
1582	Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments	Breakfast cereals	71.00 mcg	18%	CNF
1583	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	71.00 mcg	18%	CNF
1584	Egg roll, vegetable, refrigerated, heated	Mixed Dishes	71.00 mcg	18%	CNF
1585	Broccoli, leaves, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1586	Broccoli, stalks, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1587	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1588	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	71.00 mcg	18%	CNF
1589	Snacks, trail mix, regular, unsalted	Snacks	71.00 mcg	18%	CNF
1590	Snacks, trail mix, regular	Snacks	71.00 mcg	18%	CNF
1591	Pie crust, standard type, homemade, unbaked	Baked Products	71.00 mcg	18%	CNF
1592	Pie crust, standard type, frozen, ready-to-bake	Baked Products	71.00 mcg	18%	CNF
1593	Pancake, plain (includes buttermilk), frozen, ready-to-heat	Baked Products	71.00 mcg	18%	CNF
1594	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	71.00 mcg	18%	CNF
1595	Egg, turkey, whole, fresh, raw	Dairy and Egg Products	71.00 mcg	18%	CNF
1596	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	70.00 mcg	18%	USDA_SR
1597	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	70.00 mcg	18%	USDA_SR
1598	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	70.00 mcg	18%	USDA_SR
1599	English muffins, whole grain white	Baked Products	70.00 mcg	18%	USDA_SR
1600	Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	Meals, Entrees, and Side Dishes	70.00 mcg	18%	USDA_SR

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Vegetarian foods high in Folate

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