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200 Vegetables Highest in Folate (B9)

Ranked by a serving size.
400μg Folate (B9) = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dried Agar Seaweed
    580μg (145% DV) in 100 grams
  2. Arrowroot
    405.6μg (101% DV) in 1 cup, sliced
  3. Asparagus (Cooked)
    268.2μg (67% DV) in 1 cup
  4. Cooked Spinach
    262.8μg (66% DV) in 1 cup
  5. Mustard Spinach
    238.5μg (60% DV) in 1 cup, chopped
  6. Canned Asparagus
    232.3μg (58% DV) in 1 cup
  7. Cooked Artichokes (Globe or French)
    199.9μg (50% DV) in 1 cup
  8. Pea Sprouts
    172.8μg (43% DV) in 1 cup
  9. Cooked Turnip Greens
    169.9μg (42% DV) in 1 cup, chopped
  10. Broccoli (Cooked)
    168.5μg (42% DV) in 1 cup chopped
  11. Beets (Raw)
    148.2μg (37% DV) in 1 cup
  12. Vinespinach
    140μg (35% DV) in 100 grams
  13. Cooked Beets
    136μg (34% DV) in 1 cup
  14. Cooked Mustard Spinach
    131.4μg (33% DV) in 1 cup, chopped
  15. Stirfried Soybean Sprouts
    127μg (32% DV) in 100 grams
  16. Soybean Sprouts
    120.4μg (30% DV) in 1 cup
  17. Cooked Escarole
    117μg (29% DV) in 1 cup
  18. Kidney Bean Sprouts
    108.6μg (27% DV) in 1 cup
  19. Turnip Greens
    106.7μg (27% DV) in 1 cup, chopped
  20. Chinese Broccoli
    104μg (26% DV) in 100 grams
  21. Cooked Green Peas
    100.8μg (25% DV) in 1 cup
  22. Peas
    94.3μg (24% DV) in 1 cup
  23. Brussels Sprouts (Cooked)
    93.6μg (23% DV) in 1 cup
  24. Parsley
    91.2μg (23% DV) in 1 cup chopped
  25. Jute Potherb (Molokhiya) (Cooked)
    90.5μg (23% DV) in 1 cup
  26. Chrysanthemum Leaves
    90.3μg (23% DV) in 1 cup, chopped
  27. Parsnips
    89.1μg (22% DV) in 1 cup slices
  28. Cooked Chinese Broccoli
    87.1μg (22% DV) in 1 cup
  29. Artichokes (Globe or French)
    87μg (22% DV) in 1 artichoke, medium
  30. Kimchi
    78μg (20% DV) in 1 cup
  31. Lentil Sprouts
    77μg (19% DV) in 1 cup
  32. Cooked Soybean Sprouts
    75.2μg (19% DV) in 1 cup
  33. Green Chili Peppers
    75.1μg (19% DV) in 1 cup
  34. Cooked Okra
    73.6μg (18% DV) in 1 cup slices
  35. Endive
    71μg (18% DV) in 1 cup
  36. Pak-Choi (Bok Choy) (Cooked)
    69.7μg (17% DV) in 1 cup, shredded
  37. Asparagus
    69.7μg (17% DV) in 1 cup
  38. Canned Straw Mushrooms
    69.2μg (17% DV) in 1 cup
  39. Cooked Lentil Sprouts
    67μg (17% DV) in 100 grams
  40. Bitter Melon
    67μg (17% DV) in 1 cup (1/2 Inch pieces)
  41. Cooked Savoy Cabbage
    66.7μg (17% DV) in 1 cup, shredded
  42. Romain Lettuce
    63.9μg (16% DV) in 1 cup shredded
  43. Succotash
    63.4μg (16% DV) in 1 cup
  44. Bitter Melon (Cooked)
    63.2μg (16% DV) in 1 cup (1/2 Inch pieces)
  45. Pickled Beets
    61.3μg (15% DV) in 1 cup slices
  46. Cauliflower
    61μg (15% DV) in 1 cup chopped (1/2 Inch pieces)
  47. Yellow Corn Sweet
    60.9μg (15% DV) in 1 cup
  48. Cooked Broccoli Raab
    60.4μg (15% DV) in 1 NLEA serving
  49. Okra
    60μg (15% DV) in 1 cup
  50. Spinach
    58.2μg (15% DV) in 1 cup
  51. Broccoli
    57.3μg (14% DV) in 1 cup chopped
  52. Leeks
    57μg (14% DV) in 1 cup
  53. Palm Hearts (Canned)
    56.9μg (14% DV) in 1 cup
  54. Savoy Cabbage
    56μg (14% DV) in 1 cup, shredded
  55. Cooked Podded Peas
    56μg (14% DV) in 1 cup
  56. Cassava
    55.6μg (14% DV) in 1 cup
  57. Cooked Pumpkin Flowers
    54.9μg (14% DV) in 1 cup
  58. Sweet Red Bell Peppers
    54.7μg (14% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  59. Cooked Cauliflower
    54.6μg (14% DV) in 1 cup
  60. Brussels Sprouts (Raw)
    53.7μg (13% DV) in 1 cup
  61. Poi
    50.4μg (13% DV) in 1 cup
  62. Cooked Scallop Squash
    50.4μg (13% DV) in 1 cup, mashed
  63. Cooked Zucchini
    50.4μg (13% DV) in 1 cup, sliced
  64. Citronella (Lemon Grass)
    50.3μg (13% DV) in 1 cup
  65. Cooked Malabar Spinach
    50.2μg (13% DV) in 1 cup
  66. Cooked Chrysanthemum
    50μg (13% DV) in 1 cup (1 Inch pieces)
  67. Cooked Garden Cress
    50μg (12% DV) in 1 cup
  68. Cooked Celery
    49.5μg (12% DV) in 1 cup, diced
  69. Baked Potatoes (With Skin)
    48.4μg (12% DV) in 1 potato medium
  70. Sweet Yellow Peppers
    48.4μg (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  71. Cooked Napa Cabbage
    46.9μg (12% DV) in 1 cup
  72. Baked Red Potatoes
    46.7μg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  73. Collards
    46.4μg (12% DV) in 1 cup, chopped
  74. Cooked Snow Peas
    46.4μg (12% DV) in 1 cup
  75. Bok Choy
    46.2μg (12% DV) in 1 cup, shredded
  76. Cooked Parsnips
    45.2μg (11% DV) in 1/2 cup slices
  77. Cooked Cabbage
    45μg (11% DV) in 1 cup
  78. Chrysanthemum
    44.3μg (11% DV) in 1 cup (1 Inch pieces)
  79. Cooked Lima Beans
    44.2μg (11% DV) in 1 cup
  80. Yellow Tomatoes
    41.7μg (10% DV) in 1 cup, chopped
  81. Cooked Cookneck Summer Squash
    41.4μg (10% DV) in 1 cup, sliced
  82. Cooked Green Snap Beans
    41.3μg (10% DV) in 1 cup
  83. Cooked Yellow Snap Beans
    41.3μg (10% DV) in 1 cup
  84. Cooked Winter Squash
    41μg (10% DV) in 1 cup, cubes
  85. Butterhead Lettuce
    40.2μg (10% DV) in 1 cup, shredded or chopped
  86. Garden Cress
    40μg (10% DV) in 1 cup
  87. Canned Lima Beans
    39.7μg (10% DV) in 1 cup
  88. Scallop Squash
    39μg (10% DV) in 1 cup slices
  89. Baked Acorn Squash
    39μg (10% DV) in 1 cup, cubes
  90. Cooked Butternut Squash
    39μg (10% DV) in 1 cup, cubes
  91. Cabbage
    38.3μg (10% DV) in 1 cup, chopped
  92. Baked Potatoes
    38μg (10% DV) in 100 grams
  93. Laver Seaweed
    38μg (9% DV) in 10 sheets
  94. Butternut Squash
    37.8μg (9% DV) in 1 cup, cubes
  95. Yellow Snap Beans
    37μg (9% DV) in 1 cup 1/2 Inch pieces
  96. Cooked Green Cauliflower
    36.9μg (9% DV) in 1/5 head
  97. Green Cauliflower
    36.5μg (9% DV) in 1 cup
  98. Radish Sprouts
    36.1μg (9% DV) in 1 cup
  99. Cooked Red Cabbage
    36μg (9% DV) in 1 cup
  100. Cooked Summer Squash
    36μg (9% DV) in 1 cup, sliced
  101. Banana Peppers
    36μg (9% DV) in 1 cup
  102. Yam
    34.5μg (9% DV) in 1 cup, cubes
  103. Cooked Swamp Cabbage
    34.3μg (9% DV) in 1 cup, chopped
  104. Sauerkraut
    34.1μg (9% DV) in 1 cup
  105. Sweet Onions
    34μg (9% DV) in 1 NLEA serving
  106. Sweet White Corn
    33.6μg (8% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  107. Broccoli Raab (Rapini)
    33.2μg (8% DV) in 1 cup chopped
  108. Green Snap Beans (Raw)
    33μg (8% DV) in 1 cup 1/2 Inch pieces
  109. Cooked Hubbard Squash
    32.8μg (8% DV) in 1 cup, cubes
  110. Summer Squash
    32.8μg (8% DV) in 1 cup, sliced
  111. Oyster Mushrooms
    32.7μg (8% DV) in 1 cup sliced
  112. Oriental Radishes
    32.5μg (8% DV) in 1 cup slices
  113. Swamp Cabbage
    31.9μg (8% DV) in 1 cup, chopped
  114. Chicory Greens
    31.9μg (8% DV) in 1 cup, chopped
  115. Cooked Onions
    31.5μg (8% DV) in 1 cup
  116. Cooked Tomatoes
    31.2μg (8% DV) in 1 cup
  117. Cooked Shiitake Mushrooms
    30.5μg (8% DV) in 1 cup pieces
  118. Cooked Collards
    30.4μg (8% DV) in 1 cup, chopped
  119. Onions
    30.4μg (8% DV) in 1 cup, chopped
  120. Cooked Leeks
    29.8μg (7% DV) in 1 leek
  121. Zucchini
    29.8μg (7% DV) in 1 cup, chopped
  122. Canned Pumpkin
    29.4μg (7% DV) in 1 cup
  123. Rutabagas (Neeps, Swedes)
    29.4μg (7% DV) in 1 cup, cubes
  124. Radishes
    29μg (7% DV) in 1 cup slices
  125. Cooked Chayote
    28.8μg (7% DV) in 1 cup (1 Inch pieces)
  126. Cooked White Button Mushrooms
    28.1μg (7% DV) in 1 cup pieces
  127. Mashed Sweet Potatoes
    28.1μg (7% DV) in 1 cup
  128. Winter Squash
    27.8μg (7% DV) in 1 cup, cubes
  129. Canned Tomato Puree
    27.5μg (7% DV) in 1 cup
  130. Cooked Acorn Squash
    27μg (7% DV) in 1 cup, mashed
  131. Snow Peas
    26.5μg (7% DV) in 1 cup, whole
  132. Baked Russet Potatoes
    26μg (7% DV) in 100 grams
  133. Cooked Rutabagas (Neeps, Swedes)
    25.5μg (6% DV) in 1 cup, cubes
  134. Cooked Taro
    25.1μg (6% DV) in 1 cup, sliced
  135. Cooked Burdock Root
    25μg (6% DV) in 1 cup (1 Inch pieces)
  136. Cooked Oriental Radishes
    25μg (6% DV) in 1 cup, sliced
  137. Hash Browns
    25μg (6% DV) in 1 cup
  138. Crimini Mushrooms (Exposed to Sunlight or UV)
    24.4μg (6% DV) in 1 cup whole
  139. Serrano Peppers
    24.2μg (6% DV) in 1 cup, chopped
  140. Crookneck Summer Squash
    24.1μg (6% DV) in 1 cup sliced
  141. Portabella Mushrooms
    24.1μg (6% DV) in 1 cup diced
  142. Portabellas (Exposed to Sun/UV)
    24.1μg (6% DV) in 1 cup diced
  143. Radicchio
    24μg (6% DV) in 1 cup, shredded
  144. Acorn Squash
    23.8μg (6% DV) in 1 cup, cubes
  145. Fennel
    23.5μg (6% DV) in 1 cup, sliced
  146. Celery
    23μg (6% DV) in 1 stalk, large (11 Inch-12 Inch long)
  147. Portabellas (Exposed to Sunlight or UV)
    23μg (6% DV) in 1 cup sliced
  148. Baby Carrots
    23μg (6% DV) in 1 NLEA serving
  149. Yautia
    23μg (6% DV) in 1 cup, sliced
  150. Taro
    22.9μg (6% DV) in 1 cup, sliced
  151. Kale
    22.6μg (6% DV) in 1 cup 1 Inch pieces, loosely packed
  152. Tomatoes
    22.4μg (6% DV) in 1 cup cherry tomatoes
  153. Cooked Pumpkin
    22.1μg (6% DV) in 1 cup, mashed
  154. Cooked Carrots
    21.8μg (5% DV) in 1 cup slices
  155. Cooked Yam
    21.8μg (5% DV) in 1 cup, cubes
  156. Crimini Mushrooms
    21.8μg (5% DV) in 1 cup whole
  157. Kohlrabi
    21.6μg (5% DV) in 1 cup
  158. White Button Mushrooms (Stir-Fried)
    21.6μg (5% DV) in 1 cup sliced
  159. Cooked Green Bell Peppers
    21.6μg (5% DV) in 1 cup, chopped or strips
  160. Cooked Red Bell Peppers
    21.6μg (5% DV) in 1 cup, strips
  161. Iceberg Lettuce
    20.9μg (5% DV) in 1 cup shredded
  162. Cooked Yellow Sweet Corn
    20.5μg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  163. Cooked Beet Greens
    20.2μg (5% DV) in 1 cup (1 Inch pieces)
  164. Cooked Kohlrabi
    19.8μg (5% DV) in 1 cup slices
  165. Witloof Chicory
    19.6μg (5% DV) in 1 head
  166. Wakame
    19.6μg (5% DV) in 2 tbsp (1/8 cup)
  167. Jerusalem-artichokes raw
    19.5μg (5% DV) in 1 cup slices
  168. Turnips
    19.5μg (5% DV) in 1 cup, cubes
  169. Pumpkin Flowers
    19.5μg (5% DV) in 1 cup
  170. Arugula
    19.4μg (5% DV) in 1 cup
  171. Sun-dried Hot Chile Peppers
    18.9μg (5% DV) in 1 cup
  172. Jew's Ear
    18.8μg (5% DV) in 1 cup slices
  173. Scotch Kale
    18.8μg (5% DV) in 1 cup, chopped
  174. Canned Mushrooms
    18.7μg (5% DV) in 1 cup
  175. Hubbard Squash
    18.6μg (5% DV) in 1 cup, cubes
  176. Irishmoss Seaweed
    18.2μg (5% DV) in 2 tbsp (1/8 cup)
  177. Eggplant
    18μg (5% DV) in 1 cup, cubes
  178. Kelp Seaweed
    18μg (5% DV) in 2 tbsp (1/8 cup)
  179. Cooked Sweet White Corn
    17.8μg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  180. Pumpkin Leaves (Cooked)
    17.8μg (4% DV) in 1 cup
  181. Cooked Kale
    16.9μg (4% DV) in 1 cup, chopped
  182. Cooked Scotch Kale
    16.9μg (4% DV) in 1 cup, chopped
  183. Red Cabbage
    16μg (4% DV) in 1 cup, chopped
  184. Onion Rings
    15.8μg (4% DV) in 1 cup
  185. Cooked Swiss Chard
    15.8μg (4% DV) in 1 cup, chopped
  186. French Fries
    15.2μg (4% DV) in 10 strip
  187. Green Bell Peppers
    14.9μg (4% DV) in 1 cup, chopped
  188. Dandelion Greens
    14.9μg (4% DV) in 1 cup, chopped
  189. Maitake Mushrooms
    14.7μg (4% DV) in 1 cup diced
  190. Sweet Potatoes
    14.6μg (4% DV) in 1 cup, cubes
  191. Cooked New Zealand Spinach
    14.4μg (4% DV) in 1 cup, chopped
  192. Hungarian Peppers
    14.3μg (4% DV) in 1 pepper
  193. Baked Potato (No Skin)
    14μg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  194. Pumpkin Leaves
    14μg (4% DV) in 1 cup
  195. Cooked Turnips
    14μg (4% DV) in 1 cup, cubes
  196. Cooked Eggplant
    13.9μg (3% DV) in 1 cup (1 Inch cubes)
  197. Chicory Roots
    13.8μg (3% DV) in 1 root
  198. Carrots
    13.7μg (3% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  199. Green Leaf Lettuce
    13.7μg (3% DV) in 1 cup shredded
  200. Cooked Dandelion Greens
    13.7μg (3% DV) in 1 cup, chopped

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