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 4401–4450 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
4401	Salsify (oysterplant, vegetable oyster), boiled, drained	Vegetables and Vegetable Products	15.00 mcg	4%	CNF
4402	New Zealand spinach, raw	Vegetables and Vegetable Products	15.00 mcg	4%	CNF
4403	Beet greens, raw	Vegetables and Vegetable Products	15.00 mcg	4%	CNF
4404	Beans, snap (Italian, green or yellow), frozen, unprepared	Vegetables and Vegetable Products	15.00 mcg	4%	CNF
4405	Strawberry, frozen, sweetened, sliced	Fruits and fruit juices	15.00 mcg	4%	CNF
4406	Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker	Breakfast cereals	15.00 mcg	4%	CNF
4407	Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker	Breakfast cereals	15.00 mcg	4%	CNF
4408	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	15.00 mcg	4%	CNF
4409	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	15.00 mcg	4%	CNF
4410	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_FF
4411	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_FF
4412	Melons, cantaloupe, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_FF
4413	Melons, cantaloupe, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_FF
4414	Malt beverage, includes non-alcoholic beer	Beverages	14.00 mcg	4%	USDA_SR
4415	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4416	Soy sauce made from soy and wheat (shoyu)	Legumes and Legume Products	14.00 mcg	4%	USDA_SR
4417	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4418	Cake, boston cream pie, commercially prepared	Baked Products	14.00 mcg	4%	USDA_SR
4419	Babyfood, corn and sweet potatoes, strained	Baby Foods	14.00 mcg	4%	USDA_SR
4420	Babyfood, GERBER, 3rd Foods, apple, mango and kiwi	Baby Foods	14.00 mcg	4%	USDA_SR
4421	Lasagna, Vegetable, frozen, baked	Meals, Entrees, and Side Dishes	14.00 mcg	4%	USDA_SR
4422	Beverages, Cocoa mix, no sugar added, powder	Beverages	14.00 mcg	4%	USDA_SR
4423	Breadfruit, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4424	Acerola juice, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4425	Acerola, (west indian cherry), raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4426	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Breakfast Cereals	14.00 mcg	4%	USDA_SR
4427	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Breakfast Cereals	14.00 mcg	4%	USDA_SR
4428	Salad dressing, french dressing, fat-free	Fats and Oils	14.00 mcg	4%	USDA_SR
4429	Ice cream bar, covered with chocolate and nuts	Dairy and Egg Products	14.00 mcg	4%	USDA_SR
4430	Cheese, neufchatel	Dairy and Egg Products	14.00 mcg	4%	USDA_SR
4431	Babyfood, Baby MUM MUM Rice Biscuits	Baby Foods	14.00 mcg	4%	USDA_SR
4432	Buckwheat groats, roasted, cooked	Cereal Grains and Pasta	14.00 mcg	4%	USDA_SR
4433	Tomato products, canned, sauce, with onions, green peppers, and celery	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4434	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4435	Beet greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4436	TACO BELL, Nachos Supreme	Fast Foods	14.00 mcg	4%	USDA_SR
4437	Nuts, coconut milk, canned (liquid expressed from grated meat and water)	Nut and Seed Products	14.00 mcg	4%	USDA_SR
4438	Nuts, coconut cream, canned, sweetened	Nut and Seed Products	14.00 mcg	4%	USDA_SR
4439	Tomato products, canned, sauce, spanish style	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4440	Radishes, white icicle, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4441	Peppers, jalapeno, canned, solids and liquids	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4442	Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4443	Peppers, sweet, green, frozen, chopped, unprepared	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4444	Chard, swiss, raw	Vegetables and Vegetable Products	14.00 mcg	4%	USDA_SR
4445	Mammy-apple, (mamey), raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4446	Loquats, raw	Fruits and Fruit Juices	14.00 mcg	4%	USDA_SR
4447	ON THE BORDER, cheese enchilada	Restaurant Foods	14.00 mcg	4%	USDA_SR
4448	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	14.00 mcg	4%	USDA_SR
4449	Snacks, fruit leather, pieces, with vitamin C	Snacks	14.00 mcg	4%	USDA_SR
4450	Nuts, coconut milk, frozen (liquid expressed from grated meat and water)	Nut and Seed Products	14.00 mcg	4%	USDA_SR

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Vegetarian foods high in Folate

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