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 3201–3250 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3202	Lettuce, iceberg	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3203	Corn pudding , homemade	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3204	Beans, pinto, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3205	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3206	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3207	Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3208	Peas, green, canned, seasoned, solids and liquid	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3209	Peas, edible-podded (snow peas), boiled, drained	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3210	Beets, canned, solids and liquid	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3211	Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained	Vegetables and Vegetable Products	29.00 mcg	7%	CNF
3212	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	29.00 mcg	7%	CNF
3213	Cereal, hot, cream of rice, dry	Breakfast cereals	29.00 mcg	7%	CNF
3214	Soup, minestrone, canned, condensed	Soups, Sauces and Gravies	29.00 mcg	7%	CNF
3215	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	28.98 mcg	7%	USDA_FF
3216	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	28.23 mcg	7%	USDA_FF
3217	Strudel, apple	Baked Products	28.00 mcg	7%	USDA_SR
3218	Snack, Mixed Berry Bar	Snacks	28.00 mcg	7%	USDA_SR
3219	Beans, kidney, red, mature seeds, canned, drained solids	Legumes and Legume Products	28.00 mcg	7%	USDA_SR
3220	Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber	Baby Foods	28.00 mcg	7%	USDA_SR
3221	Babyfood, cereal, high protein, with apple and orange, prepared with whole milk	Baby Foods	28.00 mcg	7%	USDA_SR
3222	Crackers, whole-wheat, low salt	Baked Products	28.00 mcg	7%	USDA_SR
3223	Crackers, whole-wheat	Baked Products	28.00 mcg	7%	USDA_SR
3224	Cookie, vanilla with caramel, coconut, and chocolate coating	Baked Products	28.00 mcg	7%	USDA_SR
3225	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	28.00 mcg	7%	USDA_SR
3226	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	28.00 mcg	7%	USDA_SR
3227	Spices, chili powder	Spices and Herbs	28.00 mcg	7%	USDA_SR
3228	Babyfood, vegetables, peas, strained	Baby Foods	28.00 mcg	7%	USDA_SR
3229	Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar	Sweets	28.00 mcg	7%	USDA_SR
3230	Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3231	Mushrooms, portabella, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3232	Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3233	Potatoes, baked, flesh and skin, with salt	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3234	Potatoes, baked, flesh and skin, without salt	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3235	Lima beans, immature seeds, frozen, baby, unprepared	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3236	CRACKER BARREL, macaroni n' cheese	Restaurant Foods	28.00 mcg	7%	USDA_SR
3237	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3238	Mushrooms, portabella, raw	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3239	Restaurant, Italian, cheese ravioli with marinara sauce	Restaurant Foods	28.00 mcg	7%	USDA_SR
3240	Wheat flour, whole-grain, soft wheat	Cereal Grains and Pasta	28.00 mcg	7%	USDA_SR
3241	Seeds, lotus seeds, raw	Nut and Seed Products	28.00 mcg	7%	USDA_SR
3242	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3243	Beans, snap, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3244	Radishes, oriental, raw	Vegetables and Vegetable Products	28.00 mcg	7%	USDA_SR
3245	Plantains, green, raw	Fruits and Fruit Juices	28.00 mcg	7%	USDA_SR
3246	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	28.00 mcg	7%	USDA_SR
3247	Strawberries, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	28.00 mcg	7%	USDA_SR
3248	Salad dressing, blue or roquefort cheese dressing, light	Fats and Oils	28.00 mcg	7%	USDA_SR
3249	Baking chocolate, unsweetened, squares	Sweets	28.00 mcg	7%	USDA_SR
3250	Candies, NESTLE, BUTTERFINGER Bar	Sweets	28.00 mcg	7%	USDA_SR

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Vegetarian foods high in Folate

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