Vegetarian foods high in Folate (USDA SR Legacy)

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 2701–2750 of 3,760 foods

#	Food	Category	Per 100 g	% DV
2701	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2702	Potatoes, boiled, cooked in skin, skin, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2703	Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2704	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2705	Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	10.00 mcg	2%
2706	Potatoes, boiled, cooked in skin, skin, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2707	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2708	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mcg	2%
2709	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2710	Butterbur, (fuki), raw	Vegetables and Vegetable Products	10.00 mcg	2%
2711	TACO BELL, Nachos	Fast Foods	10.00 mcg	2%
2712	Fast foods, nachos, with cheese	Fast Foods	10.00 mcg	2%
2713	Potato chips, without salt, reduced fat	Snacks	10.00 mcg	2%
2714	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	10.00 mcg	2%
2715	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2716	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2717	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	10.00 mcg	2%
2718	Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2719	Onions, canned, solids and liquids	Vegetables and Vegetable Products	10.00 mcg	2%
2720	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	10.00 mcg	2%
2721	Prairie Turnips, raw (Northern Plains Indians)	American Indian/Alaska Native Foods	10.00 mcg	2%
2722	Candies, milk chocolate coated coffee beans	Sweets	10.00 mcg	2%
2723	Desserts, egg custard, baked, prepared-from-recipe	Sweets	10.00 mcg	2%
2724	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2725	Cheese, mozzarella, nonfat	Dairy and Egg Products	10.00 mcg	2%
2726	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	10.00 mcg	2%
2727	Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2728	Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2729	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mcg	2%
2730	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	10.00 mcg	2%
2731	Squash, summer, crookneck and straightneck, canned, drained, solid, without salt	Vegetables and Vegetable Products	10.00 mcg	2%
2732	Lime juice, raw	Fruits and Fruit Juices	10.00 mcg	2%
2733	Snacks, tortilla chips, unsalted, white corn	Snacks	10.00 mcg	2%
2734	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	10.00 mcg	2%
2735	Orange Pineapple Juice Blend	Fruits and Fruit Juices	10.00 mcg	2%
2736	Grapefruit juice, pink, raw	Fruits and Fruit Juices	10.00 mcg	2%
2737	Cheese, cottage, lowfat, 1% milkfat, with vegetables	Dairy and Egg Products	10.00 mcg	2%
2738	Cheese, parmesan, low sodium	Dairy and Egg Products	10.00 mcg	2%
2739	Cake, yellow, unenriched, dry mix	Baked Products	9.00 mcg	2%
2740	Cake, pudding-type, white, unenriched, dry mix	Baked Products	9.00 mcg	2%
2741	Cake, pound, commercially prepared, other than all butter, unenriched	Baked Products	9.00 mcg	2%
2742	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	9.00 mcg	2%
2743	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	9.00 mcg	2%
2744	Figs, dried, uncooked	Fruits and Fruit Juices	9.00 mcg	2%
2745	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	9.00 mcg	2%
2746	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	9.00 mcg	2%
2747	Soup, shark fin, restaurant-prepared	Soups, Sauces, and Gravies	9.00 mcg	2%
2748	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	9.00 mcg	2%
2749	Beverages, coffee, instant, mocha, sweetened	Beverages	9.00 mcg	2%
2750	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	9.00 mcg	2%

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Vegetarian foods high in Folate (USDA SR Legacy)

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