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 4301–4350 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4302	Squash, winter, butternut, frozen, boiled	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4303	Pumpkin, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4304	Potato, hashed brown, frozen, plain, prepared	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4305	Potato, flesh, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4306	Pepper, sweet, green, boiled, drained	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4307	Beans, lima, baby, frozen, boiled, drained	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4308	Collards, boiled, drained, with salt	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4309	Yam, boiled, drained or baked	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4310	Winged beans (goa bean) leaves, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4311	Waterchestnuts, Chinese, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4312	Potato, hashed-brown, homemade	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4313	Pokeberry shoots, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4314	Pepper, sweet, green, canned, solids and liquid	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4315	Onion, Welsh, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4316	Kohlrabi, raw	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4317	Collards, boiled, drained	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4318	Beans, lima, canned, solids and liquid	Vegetables and Vegetable Products	16.00 mcg	4%	CNF
4319	Tangerine (mandarin), raw	Fruits and fruit juices	16.00 mcg	4%	CNF
4320	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	16.00 mcg	4%	CNF
4321	Egg substitute, frozen (yolk replaced)	Dairy and Egg Products	16.00 mcg	4%	CNF
4322	Cheese, edam	Dairy and Egg Products	16.00 mcg	4%	CNF
4323	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	15.81 mcg	4%	USDA_FF
4324	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	15.00 mcg	4%	USDA_SR
4325	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	15.00 mcg	4%	USDA_SR
4326	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Breakfast Cereals	15.00 mcg	4%	USDA_SR
4327	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Breakfast Cereals	15.00 mcg	4%	USDA_SR
4328	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Breakfast Cereals	15.00 mcg	4%	USDA_SR
4329	Cookies, sugar wafer, chocolate-covered	Baked Products	15.00 mcg	4%	USDA_SR
4330	Beans, baked, canned, with pork and tomato sauce	Legumes and Legume Products	15.00 mcg	4%	USDA_SR
4331	Babyfood, vegetables, carrots, strained	Baby Foods	15.00 mcg	4%	USDA_SR
4332	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	15.00 mcg	4%	USDA_SR
4333	Rice and Wheat cereal bar	Snacks	15.00 mcg	4%	USDA_SR
4334	Soup, minestrone, canned, prepared with equal volume water	Soups, Sauces, and Gravies	15.00 mcg	4%	USDA_SR
4335	Tofu, raw, regular, prepared with calcium sulfate	Legumes and Legume Products	15.00 mcg	4%	USDA_SR
4336	Peas, green, split, mature seeds, raw	Legumes and Legume Products	15.00 mcg	4%	USDA_SR
4337	Candies, M&M MARS Pretzel Chocolate Candies	Sweets	15.00 mcg	4%	USDA_SR
4338	Candies, sugar-coated almonds	Sweets	15.00 mcg	4%	USDA_SR
4339	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	15.00 mcg	4%	USDA_SR
4340	Salsify, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4341	Rutabagas, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4342	Turnips, raw	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4343	Tree fern, cooked, without salt	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4344	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4345	Beet greens, raw	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4346	Onions, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4347	Potatoes, flesh and skin, raw	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4348	Onions, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4349	Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	15.00 mcg	4%	USDA_SR
4350	Restaurant, family style, french fries	Restaurant Foods	15.00 mcg	4%	USDA_SR

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Vegetarian foods high in Folate

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