Vegetarian foods high in Folate (Canadian (CNF))

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 1–50 of 3,209 foods

#	Food	Category	Per 100 g	% DV
1	Yeast extract spread	Vegetables and Vegetable Products	3786.00 mcg	946%
2	Leavening agent, yeast, baker's, active, dry	Baked Products	2340.00 mcg	585%
3	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	912.00 mcg	228%
4	Leavening agent, yeast, baker's, compressed	Baked Products	785.00 mcg	196%
5	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	658.00 mcg	164%
6	Moth beans, raw	Legumes and Legume Products	649.00 mcg	162%
7	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	639.00 mcg	160%
8	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	633.00 mcg	158%
9	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	625.00 mcg	156%
10	Beans, adzuki, raw	Legumes and Legume Products	622.00 mcg	156%
11	Beans, cranberry (roman), raw	Legumes and Legume Products	604.00 mcg	151%
12	Seaweed, agar, dried	Vegetables and Vegetable Products	580.00 mcg	145%
13	Beverages, high protein powder	Beverages	571.00 mcg	143%
14	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	557.00 mcg	139%
15	Spices, spearmint, dried	Spices and Herbs	530.00 mcg	132%
16	Beans, pinto, raw	Legumes and Legume Products	525.00 mcg	131%
17	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	500.00 mcg	125%
18	Beans, great northern, raw	Legumes and Legume Products	482.00 mcg	120%
19	Lentils, raw	Legumes and Legume Products	479.00 mcg	120%
20	Beans, black, flour	Legumes and Legume Products	473.00 mcg	118%
21	Lentils, flour	Legumes and Legume Products	470.00 mcg	118%
22	Beans, pink, raw	Legumes and Legume Products	463.00 mcg	116%
23	Peas, pigeon (red gram), raw	Legumes and Legume Products	456.00 mcg	114%
24	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%
25	Beans, black, mature seeds, raw	Legumes and Legume Products	444.00 mcg	111%
26	Chickpea flour (besan)	Legumes and Legume Products	437.00 mcg	109%
27	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	423.00 mcg	106%
28	Beans, white, flour	Legumes and Legume Products	414.00 mcg	103%
29	Beans, lima, dry, baby, raw	Legumes and Legume Products	400.00 mcg	100%
30	Beans, french, mature seeds, raw	Legumes and Legume Products	399.00 mcg	100%
31	Beans, lima, dry, large, raw	Legumes and Legume Products	395.00 mcg	99%
32	Beans, kidney, all types, raw	Legumes and Legume Products	394.00 mcg	98%
33	Beans, kidney, dark red, raw	Legumes and Legume Products	394.00 mcg	98%
34	Beans, kidney, light red, raw	Legumes and Legume Products	394.00 mcg	98%
35	Beans, yellow, raw	Legumes and Legume Products	389.00 mcg	97%
36	Beans, white, raw	Legumes and Legume Products	388.00 mcg	97%
37	Beans, small white, raw	Legumes and Legume Products	386.00 mcg	96%
38	Soybeans, dry, raw	Legumes and Legume Products	375.00 mcg	94%
39	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	366.00 mcg	92%
40	Beans, navy, raw	Legumes and Legume Products	364.00 mcg	91%
41	Lupins, raw	Legumes and Legume Products	355.00 mcg	89%
42	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	352.00 mcg	88%
43	Soy flour, full-fat, raw	Legumes and Legume Products	345.00 mcg	86%
44	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	340.00 mcg	85%
45	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	340.00 mcg	85%
46	Arrowroot, raw	Vegetables and Vegetable Products	338.00 mcg	84%
47	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	323.00 mcg	81%
48	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	321.00 mcg	80%
49	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	311.00 mcg	78%
50	Spices, basil, dried	Spices and Herbs	310.00 mcg	78%

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Vegetarian foods high in Folate (Canadian (CNF))

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