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 3351–3400 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
3351	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3352	Carrot, baby, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3353	Fennel, bulb, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3354	Peas and onions, canned, solids and liquid	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3355	Dandelion greens, raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3356	Coleslaw (cabbage salad), with dressing, homemade	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3357	Cassava (manioc), raw	Vegetables and Vegetable Products	27.00 mcg	7%	CNF
3358	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	27.00 mcg	7%	CNF
3359	Cheese souffle	Mixed Dishes	27.00 mcg	7%	CNF
3360	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	26.05 mcg	7%	USDA_FF
3361	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	26.00 mcg	6%	USDA_FF
3362	Kiwifruit, green, raw	Fruits and Fruit Juices	26.00 mcg	6%	USDA_FF
3363	Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3364	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	26.00 mcg	6%	USDA_SR
3365	Cake, snack cakes, creme-filled, chocolate with frosting	Baked Products	26.00 mcg	6%	USDA_SR
3366	Refried beans, canned, traditional, reduced sodium	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3367	Sausage, meatless	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3368	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	26.00 mcg	6%	USDA_SR
3369	Pie, vanilla cream, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR
3370	Pie, pumpkin, commercially prepared	Baked Products	26.00 mcg	6%	USDA_SR
3371	Pie, pecan, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR
3372	Cake, pineapple upside-down, prepared from recipe	Baked Products	26.00 mcg	6%	USDA_SR
3373	Okara	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3374	Beverages, citrus fruit juice drink, frozen concentrate	Beverages	26.00 mcg	6%	USDA_SR
3375	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed	Baby Foods	26.00 mcg	6%	USDA_SR
3376	Babyfood, juice, orange	Baby Foods	26.00 mcg	6%	USDA_SR
3377	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	26.00 mcg	6%	USDA_SR
3378	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	26.00 mcg	6%	USDA_SR
3379	Peas and carrots, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3380	Nuts, coconut meat, raw	Nut and Seed Products	26.00 mcg	6%	USDA_SR
3381	Potatoes, Russet, flesh and skin, baked	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3382	Peas and carrots, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3383	Melon balls, frozen	Fruits and Fruit Juices	26.00 mcg	6%	USDA_SR
3384	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	26.00 mcg	6%	USDA_SR
3385	Wheat flour, white, all-purpose, unenriched	Cereal Grains and Pasta	26.00 mcg	6%	USDA_SR
3386	Toppings, nuts in syrup	Sweets	26.00 mcg	6%	USDA_SR
3387	Peppers, sweet, yellow, raw	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3388	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3389	Salsify, (vegetable oyster), raw	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3390	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3391	Beans, snap, green, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3392	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR
3393	Loganberries, frozen	Fruits and Fruit Juices	26.00 mcg	6%	USDA_SR
3394	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	26.00 mcg	6%	USDA_SR
3395	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	26.00 mcg	6%	USDA_SR
3396	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	26.00 mcg	6%	USDA_SR
3397	Wild rice, cooked	Cereal Grains and Pasta	26.00 mcg	6%	USDA_SR
3398	Snacks, tortilla chips, nacho-flavor, reduced fat	Snacks	26.00 mcg	6%	USDA_SR
3399	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	26.00 mcg	6%	USDA_SR
3400	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mcg	6%	USDA_SR

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Vegetarian foods high in Folate

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