Top Vegan Food High in Folate (Vit B9)

About Vegan Food and Folate (Vit B9)

There are quite a number of vegan foods rich in folate, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest folate vegan food include nutritional yeast, mung bean, edamame, soy flour, wheat germ, peanut flour, spinach, wheat flour, lentils and chickpeas. Other folate rich vegan food are dijon mustard, parsley, sprouted peas, endive, romaine lettuce, collard greens, white bread, hemp seeds, beets and walnut.

We calculated the top vegan foods for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in folate .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Nutritional Yeast

image of nutritional yeast

In 1 tbsp, nutritional yeast has 281ug of folate, or about 70% for adults.
Folate (Vit B9)
281ug in
1 tbsp (12g)
1440ug in
200 Calories (62g)
70%
360%
Complete nutrition for Nutritional Yeast

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 1294ug of folate, or about 320% for adults.
Folate (Vit B9)
1294ug in
1 cup (207g)
360ug in
200 Calories (58g)
320%
90%
Complete nutrition for Mung Bean

Edamame

image of edamame

In 1 cup, edamame has 482ug of folate, or about 120% for adults.
Folate (Vit B9)
482ug in
1 cup (155g)
514ug in
200 Calories (165g)
120%
130%
Complete nutrition for Edamame

Soy Flour

image of soy flour

1 cup of soy flour contains 254ug of folate, or about 64% for adults.
Folate (Vit B9)
254ug in
1 cup (88g)
155ug in
200 Calories (54g)
64%
39%
Complete nutrition for Soy Flour

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 323ug of folate, or about 81% for adults.
Folate (Vit B9)
323ug in
1 cup (115g)
156ug in
200 Calories (56g)
81%
39%
Complete nutrition for Wheat Germ

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 149ug of folate, or about 37% for adults.
Folate (Vit B9)
149ug in
1 cup (60g)
152ug in
200 Calories (61g)
37%
38%
Complete nutrition for Peanut Flour

Spinach

image of spinach

In 1 fl, spinach has 55ug of folate, or about 14% for adults.
Folate (Vit B9)
55ug in
1 fl (28.35g)
1687ug in
200 Calories (870g)
14%
420%
Complete nutrition for Spinach

Wheat Flour

image of wheat flour

1 cup of wheat flour contains 251ug of folate, or about 63% for adults.
Folate (Vit B9)
251ug in
1 cup (137g)
101ug in
200 Calories (55g)
63%
25%
Complete nutrition for Wheat Flour

Lentils (cooked)

image of lentils

In 1 cup, lentil has 358ug of folate, or about 90% for adults.
Folate (Vit B9)
358ug in
1 cup (198g)
312ug in
200 Calories (172g)
90%
78%
Complete nutrition for Lentils

Chickpeas (cooked)

image of chickpeas

1 cup of chickpea contains 282ug of folate, or about 71% for adults.
Folate (Vit B9)
282ug in
1 cup (164g)
210ug in
200 Calories (122g)
71%
52%
Complete nutrition for Chickpeas

Dijon Mustard (ground)

image of dijon mustard

In 1 tbsp, dijon mustard has 10ug of folate, or about 3% for adults.
Folate (Vit B9)
10ug in
1 tbsp (6.3g)
64ug in
200 Calories (39g)
3%
16%
Complete nutrition for Dijon Mustard

Parsley

image of parsley

1 cup of parsley contains 91ug of folate, or about 23% for adults.
Folate (Vit B9)
91ug in
1 cup (60g)
844ug in
200 Calories (556g)
23%
210%
Complete nutrition for Parsley

Sprouted Peas

image of sprouted peas

In 1 cup, sprouted pea has 173ug of folate, or about 43% for adults.
Folate (Vit B9)
173ug in
1 cup (120g)
232ug in
200 Calories (161g)
43%
58%
Complete nutrition for Sprouted Peas

Endive

image of endive

1 head of endive contains 121ug of folate, or about 30% for adults.
Folate (Vit B9)
121ug in
1 head (85g)
1670ug in
200 Calories (1176g)
30%
420%
Complete nutrition for Endive

Romaine Lettuce

image of romaine lettuce

In 1 head, romaine lettuce has 851ug of folate, or about 210% for adults.
Folate (Vit B9)
851ug in
1 head (626g)
1600ug in
200 Calories (1176g)
210%
400%
Complete nutrition for Romaine Lettuce

Collard Greens

image of collard greens

1 cup of collard green contains 46ug of folate, or about 12% for adults.
Folate (Vit B9)
46ug in
1 cup (36g)
806ug in
200 Calories (625g)
12%
200%
Complete nutrition for Collard Greens

White Bread

image of white bread

In 1 cup, white bread has 137ug of folate, or about 34% for adults.
Folate (Vit B9)
137ug in
1 cup (108g)
107ug in
200 Calories (84g)
34%
27%
Complete nutrition for White Bread

Hemp Seeds

image of hemp seeds

1 tbsp of hemp seed contains 11ug of folate, or about 3% for adults.
Folate (Vit B9)
11ug in
1 tbsp (10g)
40ug in
200 Calories (36g)
3%
10%
Complete nutrition for Hemp Seeds

Beets

image of beets

In 1 cup, beet has 148ug of folate, or about 37% for adults.
Folate (Vit B9)
148ug in
1 cup (136g)
507ug in
200 Calories (465g)
37%
130%
Complete nutrition for Beets

Walnut

image of walnut

1 cup of walnut contains 115ug of folate, or about 29% for adults.
Folate (Vit B9)
115ug in
1 cup (117g)
30ug in
200 Calories (31g)
29%
7%
Complete nutrition for Walnut


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