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 301–350 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
301	Crackers, cheese, reduced fat	Baked Products	228.00 mcg	57%	USDA_SR
302	Cracker, cheese, reduced fat	Baked Products	228.00 mcg	57%	CNF
303	Seeds, cottonseed flour, low fat	Nuts and Seeds	228.00 mcg	57%	CNF
304	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%	USDA_SR
305	Seeds, sunflower seed kernels, dried	Nut and Seed Products	227.00 mcg	57%	USDA_SR
306	Soy flour, full-fat, roasted	Legumes and Legume Products	227.00 mcg	57%	CNF
307	Seeds, sunflower seed kernels, dried	Nuts and Seeds	227.00 mcg	57%	CNF
308	Seeds, sunflower seed flour, partially defatted	Nut and Seed Products	222.00 mcg	56%	USDA_SR
309	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	222.00 mcg	56%	CNF
310	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	222.00 mcg	56%	CNF
311	Papad	Legumes and Legume Products	219.00 mcg	55%	USDA_SR
312	Indian, papad (papadum)	Legumes and Legume Products	219.00 mcg	55%	CNF
313	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	218.00 mcg	55%	CNF
314	Moose, liver, braised (Alaska Native)	American Indian/Alaska Native Foods	217.00 mcg	54%	USDA_SR
315	Mungo beans, mature seeds, raw	Legumes and Legume Products	216.00 mcg	54%	USDA_SR
316	Beans, mungo, raw	Legumes and Legume Products	216.00 mcg	54%	CNF
317	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Snacks	215.00 mcg	54%	USDA_SR
318	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%	USDA_SR
319	Epazote, raw	Vegetables and Vegetable Products	215.00 mcg	54%	CNF
320	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	214.00 mcg	54%	CNF
321	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	213.00 mcg	53%	USDA_SR
322	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	212.00 mcg	53%	USDA_SR
323	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	212.00 mcg	53%	CNF
324	Soybeans, mature seeds, roasted, no salt added	Legumes and Legume Products	211.00 mcg	53%	USDA_SR
325	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	211.00 mcg	53%	USDA_SR
326	Soybean kernels, roasted, salted	Legumes and Legume Products	211.00 mcg	53%	CNF
327	Soybean kernels, roasted, unsalted	Legumes and Legume Products	211.00 mcg	53%	CNF
328	Egg, yolk, dried	Dairy and Egg Products	209.00 mcg	52%	USDA_SR
329	Cornmeal, degermed, enriched, white	Cereal Grains and Pasta	209.00 mcg	52%	USDA_SR
330	Cornmeal, degermed, enriched, yellow	Cereal Grains and Pasta	209.00 mcg	52%	USDA_SR
331	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	209.00 mcg	52%	CNF
332	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	209.00 mcg	52%	CNF
333	Egg, chicken, yolk, dried	Dairy and Egg Products	209.00 mcg	52%	CNF
334	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
335	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	208.00 mcg	52%	USDA_SR
336	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	208.00 mcg	52%	USDA_SR
337	Grains, rice, white with pasta and seasonings, dry	Cereals, Grains and Pasta	208.00 mcg	52%	CNF
338	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	208.00 mcg	52%	CNF
339	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	208.00 mcg	52%	CNF
340	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR
341	Beans, cranberry (roman), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	207.00 mcg	52%	USDA_SR
342	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	207.00 mcg	52%	CNF
343	Beans, cranberry (roman), boiled	Legumes and Legume Products	207.00 mcg	52%	CNF
344	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
345	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
346	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	205.00 mcg	51%	USDA_SR
347	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	205.00 mcg	51%	USDA_SR
348	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	205.00 mcg	51%	USDA_SR
349	Soybeans, dry, roasted	Legumes and Legume Products	205.00 mcg	51%	CNF
350	Lentils, pink or red, raw	Legumes and Legume Products	204.00 mcg	51%	USDA_SR

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Vegetarian foods high in Folate

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