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 2251–2300 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
2251	Cheese, roquefort	Dairy and Egg Products	49.00 mcg	12%	USDA_SR
2252	Nuts, almonds, blanched	Nut and Seed Products	49.00 mcg	12%	USDA_SR
2253	Seeds, chia seeds, dried	Nut and Seed Products	49.00 mcg	12%	USDA_SR
2254	Seeds, breadfruit seeds, boiled	Nut and Seed Products	49.00 mcg	12%	USDA_SR
2255	Sweet potato leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2256	Corn, sweet, yellow, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2257	Sweet potato leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2258	Corn, sweet, yellow, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2259	Corn, sweet, white, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2260	Corn, sweet, white, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	49.00 mcg	12%	USDA_SR
2261	Bread, multigrain, commercial, reduced sodium, toasted	Baked Products	49.00 mcg	12%	CNF
2262	Sweet potato leaves, steamed, with salt	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2263	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2264	Grains, amaranth, flour	Cereals, Grains and Pasta	49.00 mcg	12%	CNF
2265	Fast foods, hot dog, plain	Fast Foods	49.00 mcg	12%	CNF
2266	Fast foods, mexican, burrito with beans, cheese and chili peppers	Fast Foods	49.00 mcg	12%	CNF
2267	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	49.00 mcg	12%	CNF
2268	English muffin, whole wheat	Baked Products	49.00 mcg	12%	CNF
2269	Bread, multigrain, toasted	Baked Products	49.00 mcg	12%	CNF
2270	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	49.00 mcg	12%	CNF
2271	Seeds, chia seeds, dried	Nuts and Seeds	49.00 mcg	12%	CNF
2272	Seeds, breadfruit seeds, boiled	Nuts and Seeds	49.00 mcg	12%	CNF
2273	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2274	Sweet potato leaves, steamed	Vegetables and Vegetable Products	49.00 mcg	12%	CNF
2275	Guava, common, raw	Fruits and fruit juices	49.00 mcg	12%	CNF
2276	Cereal, hot, oats, large flakes, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2277	Cereal, hot, oats, quick, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2278	Cereal, hot, oats, one minute, dry, Quaker	Breakfast cereals	49.00 mcg	12%	CNF
2279	Spices, paprika	Spices and Herbs	49.00 mcg	12%	CNF
2280	Cheese, roquefort (blue)	Dairy and Egg Products	49.00 mcg	12%	CNF
2281	Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared	Baked Products	48.00 mcg	12%	USDA_SR
2282	Hummus, commercial	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2283	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	48.00 mcg	12%	USDA_SR
2284	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2285	Beans, baked, home prepared	Legumes and Legume Products	48.00 mcg	12%	USDA_SR
2286	Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	Baked Products	48.00 mcg	12%	USDA_SR
2287	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	48.00 mcg	12%	USDA_SR
2288	Cookies, brownies, dry mix, sugar free	Baked Products	48.00 mcg	12%	USDA_SR
2289	Taro, leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2290	Onion rings, breaded, par fried, frozen, unprepared	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2291	Corn flour, yellow, degermed, unenriched	Cereal Grains and Pasta	48.00 mcg	12%	USDA_SR
2292	Mushrooms, enoki, raw	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2293	Spaghetti, spinach, dry	Cereal Grains and Pasta	48.00 mcg	12%	USDA_SR
2294	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	48.00 mcg	12%	USDA_SR
2295	Plantains, green, boiled	Fruits and Fruit Juices	48.00 mcg	12%	USDA_SR
2296	Muffin, blueberry, commercially prepared, low-fat	Baked Products	48.00 mcg	12%	USDA_SR
2297	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Products	48.00 mcg	12%	USDA_SR
2298	Turnover, fruit (apple, berry, cherry, peach)	Baked Products	48.00 mcg	12%	CNF
2299	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	48.00 mcg	12%	CNF
2300	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	48.00 mcg	12%	CNF

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Vegetarian foods high in Folate

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