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 151–200 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
151	Lupins, raw	Legumes and Legume Products	355.00 mcg	89%	CNF
152	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	353.00 mcg	88%	USDA_SR
153	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	353.00 mcg	88%	USDA_SR
154	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	352.00 mcg	88%	USDA_SR
155	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	352.00 mcg	88%	CNF
156	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
157	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	USDA_SR
158	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	345.00 mcg	86%	USDA_SR
159	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	345.00 mcg	86%	USDA_SR
160	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%	CNF
161	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
162	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	340.00 mcg	85%	USDA_SR
163	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	340.00 mcg	85%	CNF
164	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	340.00 mcg	85%	CNF
165	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR
166	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	339.00 mcg	85%	USDA_SR
167	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	339.00 mcg	85%	USDA_SR
168	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	USDA_SR
169	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%	CNF
170	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	333.00 mcg	83%	USDA_SR
171	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	323.00 mcg	81%	USDA_SR
172	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	323.00 mcg	81%	USDA_SR
173	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	323.00 mcg	81%	USDA_SR
174	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	323.00 mcg	81%	CNF
175	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	321.00 mcg	80%	CNF
176	Snacks, granola bar, fruit-filled, nonfat	Snacks	316.00 mcg	79%	USDA_SR
177	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	313.00 mcg	78%	USDA_SR
178	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	313.00 mcg	78%	USDA_SR
179	Edamame, frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	USDA_SR
180	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%	CNF
181	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	USDA_SR
182	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%	CNF
183	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	USDA_SR
184	Spices, rosemary, dried	Spices and Herbs	307.00 mcg	77%	CNF
185	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	USDA_SR
186	Soy flour, defatted	Legumes and Legume Products	305.00 mcg	76%	CNF
187	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	USDA_SR
188	Edamame, frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	USDA_SR
189	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	303.00 mcg	76%	CNF
190	Soy meal, defatted, raw	Legumes and Legume Products	303.00 mcg	76%	CNF
191	Radishes, oriental, dried	Vegetables and Vegetable Products	295.00 mcg	74%	USDA_SR
192	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	295.00 mcg	74%	CNF
193	Beverages, Protein powder soy based	Beverages	289.00 mcg	72%	USDA_SR
194	Soy flour, low-fat	Legumes and Legume Products	289.00 mcg	72%	USDA_SR
195	Plant-based beverage, protein powder, soy based, powder	Beverages	289.00 mcg	72%	CNF
196	Soy flour, low fat	Legumes and Legume Products	289.00 mcg	72%	CNF
197	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	285.00 mcg	71%	USDA_SR
198	Instant breakfast, powder, chocolate	Beverages	285.00 mcg	71%	CNF
199	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	284.00 mcg	71%	USDA_SR
200	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	283.00 mcg	71%	CNF

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Vegetarian foods high in Folate

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