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 1651–1700 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1651	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	68.00 mcg	17%	USDA_SR
1652	Nuts, chestnuts, chinese, raw	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1653	Nuts, cashew butter, plain, without salt added	Nut and Seed Products	68.00 mcg	17%	USDA_SR
1654	Cardoon, raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1655	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1656	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1657	Mango, dried, sweetened	Fruits and Fruit Juices	68.00 mcg	17%	USDA_SR
1658	Rice mix, white and wild, flavored, unprepared	Meals, Entrees, and Side Dishes	68.00 mcg	17%	USDA_SR
1659	Tomatoes, sun-dried	Vegetables and Vegetable Products	68.00 mcg	17%	USDA_SR
1660	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	68.00 mcg	17%	USDA_SR
1661	Rice, spanish rice mix, prepared	Mixed Dishes	68.00 mcg	17%	CNF
1662	Cookie, chocolate sandwich, cream filling, reduced fat	Baked Products	68.00 mcg	17%	CNF
1663	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	68.00 mcg	17%	CNF
1664	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	68.00 mcg	17%	CNF
1665	Bannock	Baked Products	68.00 mcg	17%	CNF
1666	Waffle, plain, frozen, ready-to-heat	Baked Products	68.00 mcg	17%	CNF
1667	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	68.00 mcg	17%	CNF
1668	Doughnut (donut), yeast-leavened, with jelly filling	Baked Products	68.00 mcg	17%	CNF
1669	Danish pastry, cinnamon	Baked Products	68.00 mcg	17%	CNF
1670	Cake, yellow, regular, dry mix, unprepared	Baked Products	68.00 mcg	17%	CNF
1671	Nuts, Chinese chestnuts, raw	Nuts and Seeds	68.00 mcg	17%	CNF
1672	Nuts, cashew butter, plain	Nuts and Seeds	68.00 mcg	17%	CNF
1673	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1674	Tomato, sun-dried	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1675	Cardoon, raw	Vegetables and Vegetable Products	68.00 mcg	17%	CNF
1676	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	68.00 mcg	17%	CNF
1677	Basil, fresh	Spices and Herbs	68.00 mcg	17%	CNF
1678	Pie crust, standard-type, prepared from recipe, baked	Baked Products	67.00 mcg	17%	USDA_SR
1679	Cake, pudding-type, carrot, dry mix	Baked Products	67.00 mcg	17%	USDA_SR
1680	Cookies, peanut butter, commercially prepared, soft-type	Baked Products	67.00 mcg	17%	USDA_SR
1681	Bread, whole-wheat, prepared from recipe, toasted	Baked Products	67.00 mcg	17%	USDA_SR
1682	Parsnips, raw	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1683	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1684	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	67.00 mcg	17%	USDA_SR
1685	Lentils, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1686	Lentils, sprouted, cooked, stir-fried, without salt	Vegetables and Vegetable Products	67.00 mcg	17%	USDA_SR
1687	Waffle, plain, frozen, ready-to-heat, microwave	Baked Products	67.00 mcg	17%	USDA_SR
1688	Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry	Babyfoods	67.00 mcg	17%	CNF
1689	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	67.00 mcg	17%	CNF
1690	Lentils, sprouted, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1691	Waffle, plain, frozen, ready-to-heat, microwaved	Baked Products	67.00 mcg	17%	CNF
1692	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1693	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1694	Waffle, whole wheat, low fat	Baked Products	67.00 mcg	17%	CNF
1695	Fast foods, sandwiches and burgers, egg and cheese sandwich	Fast Foods	67.00 mcg	17%	CNF
1696	Fast foods, mexican, frijoles (pinto beans) with cheese	Fast Foods	67.00 mcg	17%	CNF
1697	Pie crust, standard type, homemade, baked	Baked Products	67.00 mcg	17%	CNF
1698	English muffin, multigrain (also granola), toasted	Baked Products	67.00 mcg	17%	CNF
1699	Cookie, peanut butter, commercial, soft-type	Baked Products	67.00 mcg	17%	CNF
1700	Cake mix, carrot, pudding-type, dry, unprepared	Baked Products	67.00 mcg	17%	CNF

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Vegetarian foods high in Folate

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