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 2151–2200 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
2151	ON THE BORDER, Mexican rice	Restaurant Foods	52.00 mcg	13%	USDA_SR
2152	Oat bran, raw	Cereal Grains and Pasta	52.00 mcg	13%	USDA_SR
2153	Asparagus, raw	Vegetables and Vegetable Products	52.00 mcg	13%	USDA_SR
2154	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	52.00 mcg	13%	USDA_SR
2155	Quesadilla with cheese	Mixed Dishes	52.00 mcg	13%	CNF
2156	Dip, spinach, sour cream base	Soups, Sauces and Gravies	52.00 mcg	13%	CNF
2157	Biscuit, plain/buttermilk, dry mix, prepared	Baked Products	52.00 mcg	13%	CNF
2158	Grains, oat bran, dry	Cereals, Grains and Pasta	52.00 mcg	13%	CNF
2159	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	52.00 mcg	13%	CNF
2160	French toast, frozen, ready to heat	Baked Products	52.00 mcg	13%	CNF
2161	Cracker, rye, wafers, seasoned	Baked Products	52.00 mcg	13%	CNF
2162	Coffee substitute, cereal grain beverage, powder	Beverages	52.00 mcg	13%	CNF
2163	Asparagus, raw	Vegetables and Vegetable Products	52.00 mcg	13%	CNF
2164	Cookies, chocolate chip, dry mix	Baked Products	51.00 mcg	13%	USDA_SR
2165	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork	Legumes and Legume Products	51.00 mcg	13%	USDA_SR
2166	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	Legumes and Legume Products	51.00 mcg	13%	USDA_SR
2167	Egg, whole, cooked, fried	Dairy and Egg Products	51.00 mcg	13%	USDA_SR
2168	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	51.00 mcg	13%	USDA_SR
2169	Muffins, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	51.00 mcg	13%	USDA_SR
2170	Cake, gingerbread, dry mix	Baked Products	51.00 mcg	13%	USDA_SR
2171	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	51.00 mcg	13%	USDA_SR
2172	BURGER KING, WHOPPER, with cheese	Fast Foods	51.00 mcg	13%	USDA_SR
2173	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	51.00 mcg	13%	USDA_SR
2174	Candies, HERSHEYS, PAYDAY Bar	Sweets	51.00 mcg	13%	USDA_SR
2175	Yogurt parfait, lowfat, with fruit and granola	Fast Foods	51.00 mcg	13%	USDA_SR
2176	Nuts, pistachio nuts, dry roasted, without salt added	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2177	Nuts, pistachio nuts, raw	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2178	Candies, sesame crunch	Sweets	51.00 mcg	13%	USDA_SR
2179	Nuts, pistachio nuts, dry roasted, with salt added	Nut and Seed Products	51.00 mcg	13%	USDA_SR
2180	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2181	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2182	Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	51.00 mcg	13%	USDA_SR
2183	Candies, milk chocolate coated peanuts	Sweets	51.00 mcg	13%	USDA_SR
2184	Yogourt parfait, with fruit and granola, reduced fat yogourt	Dairy and Egg Products	51.00 mcg	13%	CNF
2185	Artichoke, canned	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2186	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2187	Candies, sesame crunch (crisp)	Sweets	51.00 mcg	13%	CNF
2188	Candies, milk chocolate coated peanuts	Sweets	51.00 mcg	13%	CNF
2189	Muffin, plain, homemade, made with 2% milk	Baked Products	51.00 mcg	13%	CNF
2190	Cookie, chocolate chip, dry mix, unprepared	Baked Products	51.00 mcg	13%	CNF
2191	Cake mix, gingerbread, dry, unprepared	Baked Products	51.00 mcg	13%	CNF
2192	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork	Legumes and Legume Products	51.00 mcg	13%	CNF
2193	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid	Legumes and Legume Products	51.00 mcg	13%	CNF
2194	Nuts, pistachio nuts, raw	Nuts and Seeds	51.00 mcg	13%	CNF
2195	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	51.00 mcg	13%	CNF
2196	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	51.00 mcg	13%	CNF
2197	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2198	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	51.00 mcg	13%	CNF
2199	Cereal, ready to eat, Muffets, Quaker	Breakfast cereals	51.00 mcg	13%	CNF
2200	Squash, winter, acorn, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF

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Vegetarian foods high in Folate

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