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 2001–2050 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Cookies, peanut butter, refrigerated dough	Baked Products	57.00 mcg	14%	USDA_SR
2002	Cookies, peanut butter, commercially prepared, regular	Baked Products	57.00 mcg	14%	USDA_SR
2003	Biscuits, plain or buttermilk, refrigerated dough, higher fat	Baked Products	57.00 mcg	14%	USDA_SR
2004	Refried beans, canned, fat-free	Legumes and Legume Products	57.00 mcg	14%	USDA_SR
2005	McDONALD'S, Side Salad	Fast Foods	57.00 mcg	14%	USDA_SR
2006	Spices, fenugreek seed	Spices and Herbs	57.00 mcg	14%	USDA_SR
2007	Seeds, pumpkin and squash seed kernels, roasted, without salt	Nut and Seed Products	57.00 mcg	14%	USDA_SR
2008	Cauliflower, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2009	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Nut and Seed Products	57.00 mcg	14%	USDA_SR
2010	Cauliflower, green, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2011	Sesbania flower, cooked, steamed, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2012	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2013	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2014	Water convolvulus,raw	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2015	Sesbania flower, cooked, steamed, without salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2016	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2017	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	USDA_SR
2018	Sesbania flowers, steamed, with salt	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2019	Horseradish, prepared	Spices and Herbs	57.00 mcg	14%	CNF
2020	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	57.00 mcg	14%	CNF
2021	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	57.00 mcg	14%	CNF
2022	Snacks, corn-based, extruded, puffs or twists, cheese	Snacks	57.00 mcg	14%	CNF
2023	Muffin, corn, toaster type	Baked Products	57.00 mcg	14%	CNF
2024	Croissant, apple, commercial	Baked Products	57.00 mcg	14%	CNF
2025	Cookie, peanut butter, refrigerated dough	Baked Products	57.00 mcg	14%	CNF
2026	Cookie, peanut butter, commercial	Baked Products	57.00 mcg	14%	CNF
2027	Cookie, chocolate chip, refrigerated dough	Baked Products	57.00 mcg	14%	CNF
2028	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	57.00 mcg	14%	CNF
2029	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	57.00 mcg	14%	CNF
2030	Seeds, pumpkin and squash seed kernels, roasted, salted	Nuts and Seeds	57.00 mcg	14%	CNF
2031	Nuts, almond meal, partially defatted	Nuts and Seeds	57.00 mcg	14%	CNF
2032	Seeds, pumpkin and squash seed kernels, roasted	Nuts and Seeds	57.00 mcg	14%	CNF
2033	Cauliflower, raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2034	Cauliflower, green, raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2035	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2036	Sesbania flowers, steamed	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2037	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	57.00 mcg	14%	CNF
2038	Spices, fenugreek seed	Spices and Herbs	57.00 mcg	14%	CNF
2039	Cookies, chocolate chip sandwich, with creme filling	Baked Products	56.00 mcg	14%	USDA_SR
2040	Archway Home Style Cookies, Date Filled Oatmeal	Baked Products	56.00 mcg	14%	USDA_SR
2041	Bread, cinnamon	Baked Products	56.00 mcg	14%	USDA_SR
2042	Spices, curry powder	Spices and Herbs	56.00 mcg	14%	USDA_SR
2043	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	56.00 mcg	14%	USDA_SR
2044	McDONALD'S, QUARTER POUNDER	Fast Foods	56.00 mcg	14%	USDA_SR
2045	Broccoli, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	56.00 mcg	14%	USDA_SR
2046	Oats (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	56.00 mcg	14%	USDA_SR
2047	Candies, REESE'S NUTRAGEOUS Candy Bar	Sweets	56.00 mcg	14%	USDA_SR
2048	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	56.00 mcg	14%	USDA_SR
2049	Broccoli, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mcg	14%	USDA_SR
2050	Chicken, meatless, breaded, fried	Legumes and Legume Products	56.00 mcg	14%	USDA_SR

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Vegetarian foods high in Folate

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