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 351–400 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
351	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	204.00 mcg	51%	USDA_SR
352	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	204.00 mcg	51%	USDA_SR
353	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	204.00 mcg	51%	USDA_SR
354	Lentils, pink, raw	Legumes and Legume Products	204.00 mcg	51%	CNF
355	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	200.00 mcg	50%	USDA_SR
356	Beverages, ABBOTT, EAS whey protein powder	Beverages	200.00 mcg	50%	USDA_SR
357	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	200.00 mcg	50%	USDA_SR
358	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	200.00 mcg	50%	USDA_SR
359	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	200.00 mcg	50%	USDA_SR
360	Meat extender	Legumes and Legume Products	198.00 mcg	50%	USDA_SR
361	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	USDA_SR
362	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	196.00 mcg	49%	USDA_SR
363	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	196.00 mcg	49%	CNF
364	Seaweed, wakame, raw	Vegetables and Vegetable Products	196.00 mcg	49%	CNF
365	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
366	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
367	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	USDA_SR
368	Parsley, freeze-dried	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
369	Turnip greens, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
370	Spinach, raw	Vegetables and Vegetable Products	194.00 mcg	48%	CNF
371	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	193.00 mcg	48%	USDA_SR
372	Egg, whole, dried, stabilized, glucose reduced	Dairy and Egg Products	193.00 mcg	48%	USDA_SR
373	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	193.00 mcg	48%	CNF
374	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	193.00 mcg	48%	CNF
375	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	192.00 mcg	48%	USDA_SR
376	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	192.00 mcg	48%	USDA_SR
377	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	192.00 mcg	48%	USDA_SR
378	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
379	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	191.00 mcg	48%	USDA_SR
380	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	USDA_SR
381	Asparagus, frozen, unprepared	Vegetables and Vegetable Products	191.00 mcg	48%	CNF
382	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	190.00 mcg	48%	USDA_SR
383	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	189.00 mcg	47%	CNF
384	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	188.00 mcg	47%	USDA_SR
385	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	188.00 mcg	47%	CNF
386	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	USDA_SR
387	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	187.00 mcg	47%	CNF
388	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	186.00 mcg	46%	USDA_SR
389	Garlic bread, frozen	Baked Products	186.00 mcg	46%	USDA_SR
390	Bread, garlic	Baked Products	186.00 mcg	46%	CNF
391	Rolls, dinner, egg	Baked Products	184.00 mcg	46%	USDA_SR
392	Formulated Bar, SOUTH BEACH protein bar	Snacks	184.00 mcg	46%	USDA_SR
393	Quinoa, uncooked	Cereal Grains and Pasta	184.00 mcg	46%	USDA_SR
394	Grains, quinoa, dry	Cereals, Grains and Pasta	184.00 mcg	46%	CNF
395	Roll, dinner, egg	Baked Products	184.00 mcg	46%	CNF
396	Fast foods, french toast sticks	Fast Foods	183.00 mcg	46%	USDA_SR
397	Wheat flour, white, all-purpose, enriched, calcium-fortified	Cereal Grains and Pasta	183.00 mcg	46%	USDA_SR
398	Semolina, enriched	Cereal Grains and Pasta	183.00 mcg	46%	USDA_SR
399	Wheat flour, white, all-purpose, enriched, unbleached	Cereal Grains and Pasta	183.00 mcg	46%	USDA_SR
400	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	183.00 mcg	46%	USDA_SR

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Vegetarian foods high in Folate

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