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200 Vegetables Highest in Folate (B9)

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400μg Folate (B9) = 100% DV
  1. Arrowroot
    405.6μg (101% DV) in 1 cup, sliced
  2. Asparagus (cooked)
    268.2μg (67% DV) in 1 cup
  3. Cooked Spinach
    262.8μg (66% DV) in 1 cup
  4. Mustard Spinach
    238.5μg (60% DV) in 1 cup, chopped
  5. Canned Asparagus
    232.3μg (58% DV) in 1 cup
  6. Cooked Artichokes (globe Or French)
    199.9μg (50% DV) in 1 cup
  7. Pea Sprouts
    172.8μg (43% DV) in 1 cup
  8. Cooked Turnip Greens
    169.9μg (42% DV) in 1 cup, chopped
  9. Broccoli (cooked)
    168.5μg (42% DV) in 1 cup chopped
  10. Beets (raw)
    148.2μg (37% DV) in 1 cup
  11. Vinespinach
    140μg (35% DV) in 100 grams
  12. Cooked Beets
    136μg (34% DV) in 1 cup
  13. Cooked Mustard Spinach
    131.4μg (33% DV) in 1 cup, chopped
  14. Stirfried Soybean Sprouts
    127μg (32% DV) in 100 grams
  15. Soybean Sprouts
    120.4μg (30% DV) in 1 cup
  16. Cooked Escarole
    117μg (29% DV) in 1 cup
  17. Kidney Bean Sprouts
    108.6μg (27% DV) in 1 cup
  18. Turnip Greens
    106.7μg (27% DV) in 1 cup, chopped
  19. Chinese Broccoli
    104μg (26% DV) in 100 grams
  20. Cooked Green Peas
    100.8μg (25% DV) in 1 cup
  21. Peas
    94.3μg (24% DV) in 1 cup
  22. Brussels Sprouts (cooked)
    93.6μg (23% DV) in 1 cup
  23. Parsley
    91.2μg (23% DV) in 1 cup chopped
  24. Jute Potherb (molokhiya) (cooked)
    90.5μg (23% DV) in 1 cup
  25. Chrysanthemum Leaves
    90.3μg (23% DV) in 1 cup, chopped
  26. Parsnips
    89.1μg (22% DV) in 1 cup slices
  27. Cooked Chinese Broccoli
    87.1μg (22% DV) in 1 cup
  28. Artichokes (globe Or French)
    87μg (22% DV) in 1 artichoke, medium
  29. Kimchi
    78μg (20% DV) in 1 cup
  30. Lentil Sprouts
    77μg (19% DV) in 1 cup
  31. Cooked Soybean Sprouts
    75.2μg (19% DV) in 1 cup
  32. Green Chili Peppers
    75.1μg (19% DV) in 1 cup
  33. Cooked Okra
    73.6μg (18% DV) in 1 cup slices
  34. Endive
    71μg (18% DV) in 1 cup
  35. Pak-choi (bok Choy) (cooked)
    69.7μg (17% DV) in 1 cup, shredded
  36. Asparagus
    69.7μg (17% DV) in 1 cup
  37. Canned Straw Mushrooms
    69.2μg (17% DV) in 1 cup
  38. Cooked Lentil Sprouts
    67μg (17% DV) in 100 grams
  39. Bitter Melon
    67μg (17% DV) in 1 cup (1/2 Inch pieces)
  40. Cooked Savoy Cabbage
    66.7μg (17% DV) in 1 cup, shredded
  41. Romain Lettuce
    63.9μg (16% DV) in 1 cup shredded
  42. Succotash
    63.4μg (16% DV) in 1 cup
  43. Bitter Melon (cooked)
    63.2μg (16% DV) in 1 cup (1/2 Inch pieces)
  44. Pickled Beets
    61.3μg (15% DV) in 1 cup slices
  45. Cauliflower
    61μg (15% DV) in 1 cup chopped (1/2 Inch pieces)
  46. Yellow Corn Sweet
    60.9μg (15% DV) in 1 cup
  47. Cooked Broccoli Raab
    60.4μg (15% DV) in 1 NLEA serving
  48. Okra
    60μg (15% DV) in 1 cup
  49. Spinach
    58.2μg (15% DV) in 1 cup
  50. Broccoli
    57.3μg (14% DV) in 1 cup chopped
  51. Leeks
    57μg (14% DV) in 1 cup
  52. Palm Hearts (canned)
    56.9μg (14% DV) in 1 cup
  53. Savoy Cabbage
    56μg (14% DV) in 1 cup, shredded
  54. Cooked Podded Peas
    56μg (14% DV) in 1 cup
  55. Cassava
    55.6μg (14% DV) in 1 cup
  56. Cooked Pumpkin Flowers
    54.9μg (14% DV) in 1 cup
  57. Sweet Red Bell Peppers
    54.7μg (14% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  58. Cooked Cauliflower
    54.6μg (14% DV) in 1 cup
  59. Brussels Sprouts (raw)
    53.7μg (13% DV) in 1 cup
  60. Poi
    50.4μg (13% DV) in 1 cup
  61. Cooked Scallop Squash
    50.4μg (13% DV) in 1 cup, mashed
  62. Cooked Zucchini
    50.4μg (13% DV) in 1 cup, sliced
  63. Citronella (lemon Grass)
    50.3μg (13% DV) in 1 cup
  64. Cooked Malabar Spinach
    50.2μg (13% DV) in 1 cup
  65. Cooked Chrysanthemum
    50μg (13% DV) in 1 cup (1 Inch pieces)
  66. Cooked Garden Cress
    50μg (12% DV) in 1 cup
  67. Cooked Celery
    49.5μg (12% DV) in 1 cup, diced
  68. Baked Potatoes (with Skin)
    48.4μg (12% DV) in 1 potato medium
  69. Sweet Yellow Peppers
    48.4μg (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  70. Cooked Napa Cabbage
    46.9μg (12% DV) in 1 cup
  71. Baked Red Potatoes
    46.7μg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  72. Collards
    46.4μg (12% DV) in 1 cup, chopped
  73. Cooked Snow Peas
    46.4μg (12% DV) in 1 cup
  74. Bok Choy
    46.2μg (12% DV) in 1 cup, shredded
  75. Cooked Parsnips
    45.2μg (11% DV) in 1/2 cup slices
  76. Cooked Cabbage
    45μg (11% DV) in 1 cup
  77. Chrysanthemum
    44.3μg (11% DV) in 1 cup (1 Inch pieces)
  78. Cooked Lima Beans
    44.2μg (11% DV) in 1 cup
  79. Yellow Tomatoes
    41.7μg (10% DV) in 1 cup, chopped
  80. Cooked Cookneck Summer Squash
    41.4μg (10% DV) in 1 cup, sliced
  81. Cooked Green Snap Beans
    41.3μg (10% DV) in 1 cup
  82. Cooked Yellow Snap Beans
    41.3μg (10% DV) in 1 cup
  83. Cooked Winter Squash
    41μg (10% DV) in 1 cup, cubes
  84. Butterhead Lettuce
    40.2μg (10% DV) in 1 cup, shredded or chopped
  85. Garden Cress
    40μg (10% DV) in 1 cup
  86. Canned Lima Beans
    39.7μg (10% DV) in 1 cup
  87. Scallop Squash
    39μg (10% DV) in 1 cup slices
  88. Baked Acorn Squash
    39μg (10% DV) in 1 cup, cubes
  89. Cooked Butternut Squash
    39μg (10% DV) in 1 cup, cubes
  90. Cabbage
    38.3μg (10% DV) in 1 cup, chopped
  91. Baked Potatoes
    38μg (10% DV) in 100 grams
  92. Laver Seaweed
    38μg (9% DV) in 10 sheets
  93. Butternut Squash
    37.8μg (9% DV) in 1 cup, cubes
  94. Yellow Snap Beans
    37μg (9% DV) in 1 cup 1/2 Inch pieces
  95. Cooked Green Cauliflower
    36.9μg (9% DV) in 1/5 head
  96. Green Cauliflower
    36.5μg (9% DV) in 1 cup
  97. Radish Sprouts
    36.1μg (9% DV) in 1 cup
  98. Cooked Red Cabbage
    36μg (9% DV) in 1 cup
  99. Cooked Summer Squash
    36μg (9% DV) in 1 cup, sliced
  100. Banana Peppers
    36μg (9% DV) in 1 cup
  101. Cooked Swamp Cabbage
    34.3μg (9% DV) in 1 cup, chopped
  102. Sauerkraut
    34.1μg (9% DV) in 1 cup
  103. Sweet Onions
    34μg (9% DV) in 1 NLEA serving
  104. Sweet White Corn
    33.6μg (8% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  105. Broccoli Raab (rapini)
    33.2μg (8% DV) in 1 cup chopped
  106. Green Snap Beans (raw)
    33μg (8% DV) in 1 cup 1/2 Inch pieces
  107. Cooked Hubbard Squash
    32.8μg (8% DV) in 1 cup, cubes
  108. Summer Squash
    32.8μg (8% DV) in 1 cup, sliced
  109. Oyster Mushrooms
    32.7μg (8% DV) in 1 cup sliced
  110. Oriental Radishes
    32.5μg (8% DV) in 1 cup slices
  111. Swamp Cabbage
    31.9μg (8% DV) in 1 cup, chopped
  112. Chicory Greens
    31.9μg (8% DV) in 1 cup, chopped
  113. Cooked Onions
    31.5μg (8% DV) in 1 cup
  114. Cooked Tomatoes
    31.2μg (8% DV) in 1 cup
  115. Cooked Shiitake Mushrooms
    30.5μg (8% DV) in 1 cup pieces
  116. Cooked Collards
    30.4μg (8% DV) in 1 cup, chopped
  117. Onions
    30.4μg (8% DV) in 1 cup, chopped
  118. Cooked Leeks
    29.8μg (7% DV) in 1 leek
  119. Zucchini
    29.8μg (7% DV) in 1 cup, chopped
  120. Canned Pumpkin
    29.4μg (7% DV) in 1 cup
  121. Rutabagas (neeps, Swedes)
    29.4μg (7% DV) in 1 cup, cubes
  122. Radishes
    29μg (7% DV) in 1 cup slices
  123. Cooked Chayote
    28.8μg (7% DV) in 1 cup (1 Inch pieces)
  124. Cooked White Button Mushrooms
    28.1μg (7% DV) in 1 cup pieces
  125. Mashed Sweet Potatoes
    28.1μg (7% DV) in 1 cup
  126. Winter Squash
    27.8μg (7% DV) in 1 cup, cubes
  127. Canned Tomato Puree
    27.5μg (7% DV) in 1 cup
  128. Cooked Acorn Squash
    27μg (7% DV) in 1 cup, mashed
  129. Snow Peas
    26.5μg (7% DV) in 1 cup, whole
  130. Baked Russet Potatoes
    26μg (7% DV) in 100 grams
  131. Cooked Rutabagas (neeps, Swedes)
    25.5μg (6% DV) in 1 cup, cubes
  132. Cooked Taro
    25.1μg (6% DV) in 1 cup, sliced
  133. Cooked Burdock Root
    25μg (6% DV) in 1 cup (1 Inch pieces)
  134. Cooked Oriental Radishes
    25μg (6% DV) in 1 cup, sliced
  135. Hash Browns
    25μg (6% DV) in 1 cup
  136. Crimini Mushrooms (exposed To Sunlight Or Uv)
    24.4μg (6% DV) in 1 cup whole
  137. Serrano Peppers
    24.2μg (6% DV) in 1 cup, chopped
  138. Crookneck Summer Squash
    24.1μg (6% DV) in 1 cup sliced
  139. Portabella Mushrooms
    24.1μg (6% DV) in 1 cup diced
  140. Portabellas (exposed To Sun/uv)
    24.1μg (6% DV) in 1 cup diced
  141. Radicchio
    24μg (6% DV) in 1 cup, shredded
  142. Acorn Squash
    23.8μg (6% DV) in 1 cup, cubes
  143. Fennel
    23.5μg (6% DV) in 1 cup, sliced
  144. Celery
    23μg (6% DV) in 1 stalk, large (11 Inch-12 Inch long)
  145. Portabellas (exposed To Sunlight Or Uv)
    23μg (6% DV) in 1 cup sliced
  146. Baby Carrots
    23μg (6% DV) in 1 NLEA serving
  147. Yautia
    23μg (6% DV) in 1 cup, sliced
  148. Taro
    22.9μg (6% DV) in 1 cup, sliced
  149. Kale
    22.6μg (6% DV) in 1 cup 1 Inch pieces, loosely packed
  150. Tomatoes
    22.4μg (6% DV) in 1 cup cherry tomatoes
  151. Cooked Pumpkin
    22.1μg (6% DV) in 1 cup, mashed
  152. Cooked Carrots
    21.8μg (5% DV) in 1 cup slices
  153. Cooked Yam
    21.8μg (5% DV) in 1 cup, cubes
  154. Crimini Mushrooms
    21.8μg (5% DV) in 1 cup whole
  155. Kohlrabi
    21.6μg (5% DV) in 1 cup
  156. White Button Mushrooms (stir-fried)
    21.6μg (5% DV) in 1 cup sliced
  157. Cooked Green Bell Peppers
    21.6μg (5% DV) in 1 cup, chopped or strips
  158. Cooked Red Bell Peppers
    21.6μg (5% DV) in 1 cup, strips
  159. Iceberg Lettuce
    20.9μg (5% DV) in 1 cup shredded
  160. Cooked Yellow Sweet Corn
    20.5μg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  161. Cooked Beet Greens
    20.2μg (5% DV) in 1 cup (1 Inch pieces)
  162. Cooked Kohlrabi
    19.8μg (5% DV) in 1 cup slices
  163. Witloof Chicory
    19.6μg (5% DV) in 1 head
  164. Wakame
    19.6μg (5% DV) in 2 tbsp (1/8 cup)
  165. Jerusalem-artichokes Raw
    19.5μg (5% DV) in 1 cup slices
  166. Turnips
    19.5μg (5% DV) in 1 cup, cubes
  167. Pumpkin Flowers
    19.5μg (5% DV) in 1 cup
  168. Arugula
    19.4μg (5% DV) in 1 cup
  169. Sun-dried Hot Chile Peppers
    18.9μg (5% DV) in 1 cup
  170. Jew's Ear
    18.8μg (5% DV) in 1 cup slices
  171. Scotch Kale
    18.8μg (5% DV) in 1 cup, chopped
  172. Canned Mushrooms
    18.7μg (5% DV) in 1 cup
  173. Hubbard Squash
    18.6μg (5% DV) in 1 cup, cubes
  174. Irishmoss Seaweed
    18.2μg (5% DV) in 2 tbsp (1/8 cup)
  175. Eggplant
    18μg (5% DV) in 1 cup, cubes
  176. Kelp Seaweed
    18μg (5% DV) in 2 tbsp (1/8 cup)
  177. Cooked Sweet White Corn
    17.8μg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  178. Pumpkin Leaves (cooked)
    17.8μg (4% DV) in 1 cup
  179. Cooked Kale
    16.9μg (4% DV) in 1 cup, chopped
  180. Cooked Scotch Kale
    16.9μg (4% DV) in 1 cup, chopped
  181. Red Cabbage
    16μg (4% DV) in 1 cup, chopped
  182. Onion Rings
    15.8μg (4% DV) in 1 cup
  183. Cooked Swiss Chard
    15.8μg (4% DV) in 1 cup, chopped
  184. French Fries
    15.2μg (4% DV) in 10 strip
  185. Green Bell Peppers
    14.9μg (4% DV) in 1 cup, chopped
  186. Dandelion Greens
    14.9μg (4% DV) in 1 cup, chopped
  187. Maitake Mushrooms
    14.7μg (4% DV) in 1 cup diced
  188. Sweet Potatoes
    14.6μg (4% DV) in 1 cup, cubes
  189. Cooked New Zealand Spinach
    14.4μg (4% DV) in 1 cup, chopped
  190. Hungarian Peppers
    14.3μg (4% DV) in 1 pepper
  191. Baked Potato (no Skin)
    14μg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  192. Pumpkin Leaves
    14μg (4% DV) in 1 cup
  193. Cooked Turnips
    14μg (4% DV) in 1 cup, cubes
  194. Cooked Eggplant
    13.9μg (3% DV) in 1 cup (1 Inch cubes)
  195. Chicory Roots
    13.8μg (3% DV) in 1 root
  196. Carrots
    13.7μg (3% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  197. Green Leaf Lettuce
    13.7μg (3% DV) in 1 cup shredded
  198. Cooked Dandelion Greens
    13.7μg (3% DV) in 1 cup, chopped
  199. Boiled Potatoes
    13.6μg (3% DV) in 1 potato (2-1/2 Inch dia, sphere)
  200. Cooked Mustard Greens
    12.6μg (3% DV) in 1 cup, chopped

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.