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 3551–3600 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
3551	Pancake, plain, homemade with butter and maple syrup	Baked Products	24.00 mcg	6%	CNF
3552	Zucchini, battered and fried	Mixed Dishes	24.00 mcg	6%	CNF
3553	Pomegranate juice, ready-to-drink	Fruits and fruit juices	24.00 mcg	6%	CNF
3554	Bread pudding, with raisins, homemade	Baked Products	24.00 mcg	6%	CNF
3555	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3556	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3557	Snacks, pretzels, soft, unsalted	Snacks	24.00 mcg	6%	CNF
3558	Snacks, popcorn, unpopped kernels	Snacks	24.00 mcg	6%	CNF
3559	Clementine, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3560	Beans, baked, canned, no salt added	Legumes and Legume Products	24.00 mcg	6%	CNF
3561	Hearts of palm, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3562	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3563	Snacks, pretzels, soft	Snacks	24.00 mcg	6%	CNF
3564	Bread, whole wheat, commercial	Baked Products	24.00 mcg	6%	CNF
3565	Pie, lemon meringue, commercial	Baked Products	24.00 mcg	6%	CNF
3566	Pie, apple, homemade, 2 crust	Baked Products	24.00 mcg	6%	CNF
3567	Cracker, matzo, egg	Baked Products	24.00 mcg	6%	CNF
3568	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	24.00 mcg	6%	CNF
3569	Beans, pinto, canned, solids and liquid	Legumes and Legume Products	24.00 mcg	6%	CNF
3570	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3571	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3572	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3573	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3574	Eppaw, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3575	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3576	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3577	Peas, green, canned, solids and liquid	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3578	Cabbage, red, boiled, drained	Vegetables and Vegetable Products	24.00 mcg	6%	CNF
3579	Strawberry, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3580	Orange juice, canned	Fruits and fruit juices	24.00 mcg	6%	CNF
3581	Jackfruit, raw	Fruits and fruit juices	24.00 mcg	6%	CNF
3582	Soup, tomato, dehydrated	Soups, Sauces and Gravies	24.00 mcg	6%	CNF
3583	Spices, pumpkin pie spice	Spices and Herbs	24.00 mcg	6%	CNF
3584	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	23.00 mcg	6%	USDA_FF
3585	Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3586	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3587	Chili with beans, canned	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3588	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	23.00 mcg	6%	USDA_SR
3589	Pie, mince, prepared from recipe	Baked Products	23.00 mcg	6%	USDA_SR
3590	Cherimoya, raw	Fruits and Fruit Juices	23.00 mcg	6%	USDA_SR
3591	Babyfood, vegetable, butternut squash and corn	Baby Foods	23.00 mcg	6%	USDA_SR
3592	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	23.00 mcg	6%	USDA_SR
3593	Pie, blueberry, prepared from recipe	Baked Products	23.00 mcg	6%	USDA_SR
3594	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	23.00 mcg	6%	USDA_SR
3595	Capers, canned	Spices and Herbs	23.00 mcg	6%	USDA_SR
3596	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	23.00 mcg	6%	USDA_SR
3597	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3598	Barley, pearled, raw	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
3599	Snacks, popcorn, air-popped (Unsalted)	Snacks	23.00 mcg	6%	USDA_SR
3600	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR

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Vegetarian foods high in Folate

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