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 1701–1750 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
1701	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	67.00 mcg	17%	CNF
1702	Parsnip, raw	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1703	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1704	Lentils, sprouted, stir-fried, no fat added	Vegetables and Vegetable Products	67.00 mcg	17%	CNF
1705	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1706	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	67.00 mcg	17%	CNF
1707	Cookies, fortune	Baked Products	66.00 mcg	16%	USDA_SR
1708	Egg, quail, whole, fresh, raw	Dairy and Egg Products	66.00 mcg	16%	USDA_SR
1709	Soup, black bean, canned, condensed	Soups, Sauces, and Gravies	66.00 mcg	16%	USDA_SR
1710	Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1711	Nuts, butternuts, dried	Nut and Seed Products	66.00 mcg	16%	USDA_SR
1712	Seeds, breadnut tree seeds, raw	Nut and Seed Products	66.00 mcg	16%	USDA_SR
1713	Winged beans, immature seeds, raw	Vegetables and Vegetable Products	66.00 mcg	16%	USDA_SR
1714	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	66.00 mcg	16%	USDA_SR
1715	SUBWAY, cold cut sub on white bread with lettuce and tomato	Fast Foods	66.00 mcg	16%	USDA_SR
1716	Cream puff, eclair, custard or cream filled, iced	Baked Products	66.00 mcg	16%	USDA_SR
1717	Bread, 60% whole wheat, commercial, toasted	Baked Products	66.00 mcg	16%	CNF
1718	Cream puff, eclair, custard or cream filled, with icing (frosting)	Baked Products	66.00 mcg	16%	CNF
1719	Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes	Fast Foods	66.00 mcg	16%	CNF
1720	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	66.00 mcg	16%	CNF
1721	Cookie, fortune	Baked Products	66.00 mcg	16%	CNF
1722	Cake mix, german chocolate, pudding-type mix, dry, unprepared	Baked Products	66.00 mcg	16%	CNF
1723	Nuts, butternuts (long walnuts), dried	Nuts and Seeds	66.00 mcg	16%	CNF
1724	Seeds, breadnuttree seeds, raw	Nuts and Seeds	66.00 mcg	16%	CNF
1725	Winged beans (goa bean), green, raw	Vegetables and Vegetable Products	66.00 mcg	16%	CNF
1726	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	66.00 mcg	16%	CNF
1727	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	66.00 mcg	16%	CNF
1728	Egg, quail, whole, fresh, raw	Dairy and Egg Products	66.00 mcg	16%	CNF
1729	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1730	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1731	Broccoli, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_FF
1732	Peas, split, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1733	Beans, white, mature seeds, canned	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1734	Doughnuts, cake-type, plain, chocolate-coated or frosted	Baked Products	65.00 mcg	16%	USDA_SR
1735	McDONALD'S, Hotcakes (with 2 pats margarine & syrup)	Fast Foods	65.00 mcg	16%	USDA_SR
1736	PAPA JOHN'S 14" The Works Pizza, Original Crust	Fast Foods	65.00 mcg	16%	USDA_SR
1737	Muffins, blueberry, toaster-type	Baked Products	65.00 mcg	16%	USDA_SR
1738	Bread, whole-wheat, prepared from recipe	Baked Products	65.00 mcg	16%	USDA_SR
1739	Peas, split, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	65.00 mcg	16%	USDA_SR
1740	Cheese, brie	Dairy and Egg Products	65.00 mcg	16%	USDA_SR
1741	Babyfood, fortified cereal bar, fruit filling	Baby Foods	65.00 mcg	16%	USDA_SR
1742	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks	65.00 mcg	16%	USDA_SR
1743	Peas, green, raw	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1744	SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato	Fast Foods	65.00 mcg	16%	USDA_SR
1745	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1746	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1747	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1748	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	65.00 mcg	16%	USDA_SR
1749	Macaroni, vegetable, enriched, cooked	Cereal Grains and Pasta	65.00 mcg	16%	USDA_SR
1750	Candies, halavah, plain	Sweets	65.00 mcg	16%	USDA_SR

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Vegetarian foods high in Folate

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