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 2201–2250 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
2201	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF
2202	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_FF
2203	Archway Home Style Cookies, Iced Oatmeal	Baked Products	50.00 mcg	12%	USDA_SR
2204	Crackers, wheat, low salt	Baked Products	50.00 mcg	12%	USDA_SR
2205	Cookies, oatmeal, dry mix	Baked Products	50.00 mcg	12%	USDA_SR
2206	Cookies, graham crackers, chocolate-coated	Baked Products	50.00 mcg	12%	USDA_SR
2207	Lima beans, large, mature seeds, canned	Legumes and Legume Products	50.00 mcg	12%	USDA_SR
2208	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	50.00 mcg	12%	USDA_SR
2209	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	50.00 mcg	12%	USDA_SR
2210	Cookies, vanilla sandwich with creme filling	Baked Products	50.00 mcg	12%	USDA_SR
2211	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2212	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2213	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	50.00 mcg	12%	USDA_SR
2214	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2215	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2216	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	50.00 mcg	12%	USDA_SR
2217	TACO BELL, Bean Burrito	Fast Foods	50.00 mcg	12%	USDA_SR
2218	Chrysanthemum, garland, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2219	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2220	Candies, REESE'S Peanut Butter Cups	Sweets	50.00 mcg	12%	USDA_SR
2221	Nuts, mixed nuts, dry roasted, with peanuts, with salt added	Nut and Seed Products	50.00 mcg	12%	USDA_SR
2222	Chrysanthemum, garland, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	50.00 mcg	12%	USDA_SR
2223	Restaurant, Mexican, spanish rice	Restaurant Foods	50.00 mcg	12%	USDA_SR
2224	Rice, Spanish rice	Mixed Dishes	50.00 mcg	12%	CNF
2225	Muffin, wheat bran, dry mix, prepared	Baked Products	50.00 mcg	12%	CNF
2226	Chrysanthemum, garland, boiled, drained, with salt	Vegetables and Vegetable Products	50.00 mcg	12%	CNF
2227	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	50.00 mcg	12%	CNF
2228	Grains, quinoa, flour	Cereals, Grains and Pasta	50.00 mcg	12%	CNF
2229	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	50.00 mcg	12%	CNF
2230	Candies, Reese's peanut butter cups	Sweets	50.00 mcg	12%	CNF
2231	Cracker, wheat, low sodium	Baked Products	50.00 mcg	12%	CNF
2232	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	50.00 mcg	12%	CNF
2233	Cookie, vanilla sandwich with cream filling	Baked Products	50.00 mcg	12%	CNF
2234	Cookie, oatmeal (with or without raisins), dry mix, unprepared	Baked Products	50.00 mcg	12%	CNF
2235	Cookie, graham cracker, chocolate-coated	Baked Products	50.00 mcg	12%	CNF
2236	Beans, lima, dry, large, canned, solids and liquid	Legumes and Legume Products	50.00 mcg	12%	CNF
2237	Nuts, mixed nuts, dry roasted with peanuts, salted	Nuts and Seeds	50.00 mcg	12%	CNF
2238	Nuts, mixed nuts, dry roasted with peanuts	Nuts and Seeds	50.00 mcg	12%	CNF
2239	Chrysanthemum, garland, boiled, drained	Vegetables and Vegetable Products	50.00 mcg	12%	CNF
2240	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	50.00 mcg	12%	CNF
2241	Milk, dry, skim, powder, regular	Dairy and Egg Products	50.00 mcg	12%	CNF
2242	Milk, dry, skim, powder, instant	Dairy and Egg Products	50.00 mcg	12%	CNF
2243	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Products	49.00 mcg	12%	USDA_SR
2244	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Breakfast Cereals	49.00 mcg	12%	USDA_SR
2245	Cereals, QUAKER, Quick Oats with Iron, Dry	Breakfast Cereals	49.00 mcg	12%	USDA_SR
2246	Guavas, common, raw	Fruits and Fruit Juices	49.00 mcg	12%	USDA_SR
2247	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	49.00 mcg	12%	USDA_SR
2248	Muffins, English, whole-wheat	Baked Products	49.00 mcg	12%	USDA_SR
2249	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	49.00 mcg	12%	USDA_SR
2250	Spices, paprika	Spices and Herbs	49.00 mcg	12%	USDA_SR

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Vegetarian foods high in Folate

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