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 3251–3300 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
3251	Babyfood, cereal, rice, with yogourt, with fruit, prepared with water	Babyfoods	28.00 mcg	7%	CNF
3252	Ravioli, cheese-filled with marinara sauce	Mixed Dishes	28.00 mcg	7%	CNF
3253	Grains, wheat flour, whole-grain, soft wheat	Cereals, Grains and Pasta	28.00 mcg	7%	CNF
3254	Beans, kidney, red, canned, drained solids	Legumes and Legume Products	28.00 mcg	7%	CNF
3255	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3256	Potato, flesh and skin, baked, with salt	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3257	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3258	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	28.00 mcg	7%	CNF
3259	Salad dressing, blue or roquefort cheese dressing, calorie-reduced	Fats and Oils	28.00 mcg	7%	CNF
3260	Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood	Breakfast cereals	28.00 mcg	7%	CNF
3261	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3262	Sweets, baking chocolate, unsweetened, square	Sweets	28.00 mcg	7%	CNF
3263	Candies, bars, Butterfinger	Sweets	28.00 mcg	7%	CNF
3264	Pie, tourtiere, commercial	Baked Products	28.00 mcg	7%	CNF
3265	Cracker, whole wheat, low sodium	Baked Products	28.00 mcg	7%	CNF
3266	Strudel, apple	Baked Products	28.00 mcg	7%	CNF
3267	Cracker, whole-wheat	Baked Products	28.00 mcg	7%	CNF
3268	Seeds, lotus seeds, raw	Nuts and Seeds	28.00 mcg	7%	CNF
3269	Potato, flesh and skin, baked	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3270	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3271	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3272	Kale, scotch, raw	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3273	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3274	Radish, oriental (daikon), raw	Vegetables and Vegetable Products	28.00 mcg	7%	CNF
3275	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	28.00 mcg	7%	CNF
3276	Cereal, hot, oats, minute, dry, Robin Hood	Breakfast cereals	28.00 mcg	7%	CNF
3277	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	28.00 mcg	7%	CNF
3278	Spices, chili powder	Spices and Herbs	28.00 mcg	7%	CNF
3279	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	27.43 mcg	7%	USDA_FF
3280	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	27.00 mcg	7%	USDA_SR
3281	Pie, apple, commercially prepared, enriched flour	Baked Products	27.00 mcg	7%	USDA_SR
3282	Cookies, oatmeal, refrigerated dough, baked	Baked Products	27.00 mcg	7%	USDA_SR
3283	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	27.00 mcg	7%	USDA_SR
3284	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	27.00 mcg	7%	USDA_SR
3285	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	27.00 mcg	7%	USDA_SR
3286	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
3287	Cheese, cheddar (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	27.00 mcg	7%	USDA_SR
3288	Pie, cherry, prepared from recipe	Baked Products	27.00 mcg	7%	USDA_SR
3289	Pie, cherry, commercially prepared	Baked Products	27.00 mcg	7%	USDA_SR
3290	Pie, blueberry, commercially prepared	Baked Products	27.00 mcg	7%	USDA_SR
3291	Pie, banana cream, prepared from recipe	Baked Products	27.00 mcg	7%	USDA_SR
3292	Cookies, chocolate chip, commercially prepared, soft-type	Baked Products	27.00 mcg	7%	USDA_SR
3293	Cake, chocolate, prepared from recipe without frosting	Baked Products	27.00 mcg	7%	USDA_SR
3294	Tofu, fried	Legumes and Legume Products	27.00 mcg	7%	USDA_SR
3295	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce	Fast Foods	27.00 mcg	7%	USDA_SR
3296	Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise	Fast Foods	27.00 mcg	7%	USDA_SR
3297	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	27.00 mcg	7%	USDA_SR
3298	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
3299	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	27.00 mcg	7%	USDA_SR
3300	Sauce, pesto, ready-to-serve, shelf stable	Soups, Sauces, and Gravies	27.00 mcg	7%	USDA_SR

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Vegetarian foods high in Folate

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