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 2301–2350 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
2301	Pancake, plain (includes buttermilk), dry mix, complete, prepared with water	Baked Products	48.00 mcg	12%	CNF
2302	Muffin, blueberry, commercial, reduced fat	Baked Products	48.00 mcg	12%	CNF
2303	Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	48.00 mcg	12%	CNF
2304	Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry)	Baked Products	48.00 mcg	12%	CNF
2305	Grains, corn flour, degermed, unenriched, yellow	Cereals, Grains and Pasta	48.00 mcg	12%	CNF
2306	Muffin, blueberry, homemade, with 2% milk	Baked Products	48.00 mcg	12%	CNF
2307	Muffin, blueberry, commercial	Baked Products	48.00 mcg	12%	CNF
2308	Coffee cake, cinnamon with crumb topping, dry mix, prepared	Baked Products	48.00 mcg	12%	CNF
2309	Beans, baked, homemade	Legumes and Legume Products	48.00 mcg	12%	CNF
2310	Onion rings, breaded, par-fried, frozen, unprepared	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2311	Mushroom, enoki, raw	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2312	Taro leaves, steamed	Vegetables and Vegetable Products	48.00 mcg	12%	CNF
2313	Peppers, bell, red, raw	Vegetables and Vegetable Products	47.32 mcg	12%	USDA_FF
2314	Archway Home Style Cookies, Oatmeal Raisin	Baked Products	47.00 mcg	12%	USDA_SR
2315	Cake, coffeecake, fruit	Baked Products	47.00 mcg	12%	USDA_SR
2316	Bread, irish soda, prepared from recipe	Baked Products	47.00 mcg	12%	USDA_SR
2317	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	47.00 mcg	12%	USDA_SR
2318	Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry)	Baked Products	47.00 mcg	12%	USDA_SR
2319	Crackers, crispbread, rye	Baked Products	47.00 mcg	12%	USDA_SR
2320	Cookies, chocolate wafers	Baked Products	47.00 mcg	12%	USDA_SR
2321	Cookies, brownies, commercially prepared	Baked Products	47.00 mcg	12%	USDA_SR
2322	Cake, sponge, commercially prepared	Baked Products	47.00 mcg	12%	USDA_SR
2323	Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees	Meals, Entrees, and Side Dishes	47.00 mcg	12%	USDA_SR
2324	Spices, garlic powder	Spices and Herbs	47.00 mcg	12%	USDA_SR
2325	Egg, whole, raw, fresh	Dairy and Egg Products	47.00 mcg	12%	USDA_SR
2326	Milk, buttermilk, dried	Dairy and Egg Products	47.00 mcg	12%	USDA_SR
2327	BURGER KING, WHOPPER, no cheese	Fast Foods	47.00 mcg	12%	USDA_SR
2328	Beans, snap, green, microwaved	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2329	Nuts, chestnuts, japanese, raw	Nut and Seed Products	47.00 mcg	12%	USDA_SR
2330	Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2331	Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2332	Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2333	Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	47.00 mcg	12%	USDA_SR
2334	Ravioli, cheese and tomato sauce, frozen, not prepared	Mixed Dishes	47.00 mcg	12%	CNF
2335	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	47.00 mcg	12%	CNF
2336	Beans, snap (Italian, green or yellow), fresh, microwaved	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2337	Beans, hyacinth, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2338	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables	Fast Foods	47.00 mcg	12%	CNF
2339	Bread, Irish soda, homemade	Baked Products	47.00 mcg	12%	CNF
2340	Beans, kidney, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2341	Artichoke, marinated	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2342	Sweet potato, flour	Vegetables and Vegetable Products	47.00 mcg	12%	CNF
2343	Fast foods, mexican, burrito with beans and chili peppers	Fast Foods	47.00 mcg	12%	CNF
2344	Danish pastry, fruit (apple, raisin, lemon, raspberry)	Baked Products	47.00 mcg	12%	CNF
2345	Cracker, crispbread, rye	Baked Products	47.00 mcg	12%	CNF
2346	Cookie, chocolate wafer	Baked Products	47.00 mcg	12%	CNF
2347	Cookie, brownie, commercial	Baked Products	47.00 mcg	12%	CNF
2348	Cake, sponge, commercial	Baked Products	47.00 mcg	12%	CNF
2349	Coffee cake, fruit	Baked Products	47.00 mcg	12%	CNF
2350	Nuts, Japanese chestnuts, raw	Nuts and Seeds	47.00 mcg	12%	CNF

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Vegetarian foods high in Folate

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