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 3601–3650 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
3601	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3602	Yam, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3603	Potato puffs, frozen, oven-heated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3604	Onions, sweet, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3605	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3606	Chicory roots, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3607	Burdock root, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3608	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3609	Restaurant, family style, hash browns	Restaurant Foods	23.00 mcg	6%	USDA_SR
3610	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
3611	Peppers, serrano, raw	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3612	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3613	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3614	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3615	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3616	Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3617	DENNY'S, hash browns	Restaurant Foods	23.00 mcg	6%	USDA_SR
3618	Rye flour, light	Cereal Grains and Pasta	23.00 mcg	6%	USDA_SR
3619	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3620	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3621	Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3622	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3623	Feijoa, raw	Fruits and Fruit Juices	23.00 mcg	6%	USDA_SR
3624	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	23.00 mcg	6%	USDA_SR
3625	Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor	Snacks	23.00 mcg	6%	USDA_SR
3626	Snacks, granola bars, hard, plain	Snacks	23.00 mcg	6%	USDA_SR
3627	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	23.00 mcg	6%	CNF
3628	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	23.00 mcg	6%	CNF
3629	Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3630	Beans, kidney, red, canned, drained and rinsed	Legumes and Legume Products	23.00 mcg	6%	CNF
3631	Granola bar, chewy, fruit and/or nut	Baked Products	23.00 mcg	6%	CNF
3632	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3633	Onion, sweet, raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3634	Capers, canned	Spices and Herbs	23.00 mcg	6%	CNF
3635	Pepper, serrano, raw	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3636	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	23.00 mcg	6%	CNF
3637	Grains, barley, pearled, dry	Cereals, Grains and Pasta	23.00 mcg	6%	CNF
3638	Snacks, popcorn, air-popped, white popcorn	Snacks	23.00 mcg	6%	CNF
3639	Snacks, potato chips, dried potatoes, sour cream and onion	Snacks	23.00 mcg	6%	CNF
3640	Bread, whole wheat, commercial, toasted	Baked Products	23.00 mcg	6%	CNF
3641	Pie, mincemeat, homemade, 2 crust	Baked Products	23.00 mcg	6%	CNF
3642	Pie, blueberry, homemade, 2 crust	Baked Products	23.00 mcg	6%	CNF
3643	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	23.00 mcg	6%	CNF
3644	Chili with beans, canned	Legumes and Legume Products	23.00 mcg	6%	CNF
3645	Beans, hyacinth, raw	Legumes and Legume Products	23.00 mcg	6%	CNF
3646	Beans, kidney, dark red, canned, solids and liquid	Legumes and Legume Products	23.00 mcg	6%	CNF
3647	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	23.00 mcg	6%	CNF
3648	Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3649	Potato puff, frozen, prepared	Vegetables and Vegetable Products	23.00 mcg	6%	CNF
3650	Tomato, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	23.00 mcg	6%	CNF

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Vegetarian foods high in Folate

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