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200 Vegetables Highest in Folate (B9)

Ranked by a serving size.

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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. Green Peas (Cooked)
    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. Cooked Okra (Previously Frozen)
    92μg (23% DV) in 1/2 cup slices
  25. Parsley
    91.2μg (23% DV) in 1 cup chopped
  26. Jute Potherb (Molokhiya) (Cooked)
    90.5μg (23% DV) in 1 cup
  27. Chrysanthemum Leaves
    90.3μg (23% DV) in 1 cup, chopped
  28. Parsnips
    89.1μg (22% DV) in 1 cup slices
  29. Cooked Chinese Broccoli
    87.1μg (22% DV) in 1 cup
  30. Artichokes (Globe Or French)
    87μg (22% DV) in 1 artichoke, medium
  31. Kimchi
    78μg (20% DV) in 1 cup
  32. Lentil Sprouts
    77μg (19% DV) in 1 cup
  33. Cooked Soybean Sprouts
    75.2μg (19% DV) in 1 cup
  34. Green Chili Peppers
    75.1μg (19% DV) in 1 cup
  35. Cooked Okra
    73.6μg (18% DV) in 1 cup slices
  36. Endive
    71μg (18% DV) in 1 cup
  37. Pak-choi (Bok Choy) (Cooked)
    69.7μg (17% DV) in 1 cup, shredded
  38. Asparagus
    69.7μg (17% DV) in 1 cup
  39. Canned Straw Mushrooms
    69.2μg (17% DV) in 1 cup
  40. Cooked Lentil Sprouts
    67μg (17% DV) in 100 grams
  41. Bitter Melon
    67μg (17% DV) in 1 cup (1/2 Inch pieces)
  42. Cooked Savoy Cabbage
    66.7μg (17% DV) in 1 cup, shredded
  43. Romain Lettuce
    63.9μg (16% DV) in 1 cup shredded
  44. Mung Bean Sprouts
    63.4μg (16% DV) in 1 cup
  45. Succotash
    63.4μg (16% DV) in 1 cup
  46. Bitter Melon (Cooked)
    63.2μg (16% DV) in 1 cup (1/2 Inch pieces)
  47. Pickled Beets
    61.3μg (15% DV) in 1 cup slices
  48. Cauliflower
    61μg (15% DV) in 1 cup chopped (1/2 Inch pieces)
  49. Yellow Corn Sweet
    60.9μg (15% DV) in 1 cup
  50. Cooked Broccoli Raab
    60.4μg (15% DV) in 1 NLEA serving
  51. Okra
    60μg (15% DV) in 1 cup
  52. Spinach
    58.2μg (15% DV) in 1 cup
  53. Broccoli
    57.3μg (14% DV) in 1 cup chopped
  54. Leeks
    57μg (14% DV) in 1 cup
  55. Palm Hearts (Canned)
    56.9μg (14% DV) in 1 cup
  56. Savoy Cabbage
    56μg (14% DV) in 1 cup, shredded
  57. Cooked Podded Peas
    56μg (14% DV) in 1 cup
  58. Cassava
    55.6μg (14% DV) in 1 cup
  59. Cooked Pumpkin Flowers
    54.9μg (14% DV) in 1 cup
  60. Sweet Red Bell Peppers
    54.7μg (14% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  61. Cooked Cauliflower
    54.6μg (14% DV) in 1 cup
  62. Brussels Sprouts (Raw)
    53.7μg (13% DV) in 1 cup
  63. Cooked Scallop Squash
    50.4μg (13% DV) in 1 cup, mashed
  64. Cooked Zucchini
    50.4μg (13% DV) in 1 cup, sliced
  65. Citronella (Lemon Grass)
    50.3μg (13% DV) in 1 cup
  66. Cooked Malabar Spinach
    50.2μg (13% DV) in 1 cup
  67. Cooked Chrysanthemum
    50μg (13% DV) in 1 cup (1 Inch pieces)
  68. Cooked Garden Cress
    50μg (12% DV) in 1 cup
  69. Cooked Celery
    49.5μg (12% DV) in 1 cup, diced
  70. Baked Potatoes (With Skin)
    48.4μg (12% DV) in 1 potato medium
  71. Sweet Yellow Peppers
    48.4μg (12% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  72. Cooked Napa Cabbage
    46.9μg (12% DV) in 1 cup
  73. Baked Red Potatoes
    46.7μg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  74. Collards
    46.4μg (12% DV) in 1 cup, chopped
  75. Cooked Snow Peas
    46.4μg (12% DV) in 1 cup
  76. Bok Choy
    46.2μg (12% DV) in 1 cup, shredded
  77. Cooked Parsnips
    45.2μg (11% DV) in 1/2 cup slices
  78. Cooked Cabbage
    45μg (11% DV) in 1 cup
  79. Chrysanthemum
    44.3μg (11% DV) in 1 cup (1 Inch pieces)
  80. Cooked Lima Beans
    44.2μg (11% DV) in 1 cup
  81. Yellow Tomatoes
    41.7μg (10% DV) in 1 cup, chopped
  82. Cooked Cookneck Summer Squash
    41.4μg (10% DV) in 1 cup, sliced
  83. Cooked Green Snap Beans
    41.3μg (10% DV) in 1 cup
  84. Cooked Yellow Snap Beans
    41.3μg (10% DV) in 1 cup
  85. Cooked Winter Squash
    41μg (10% DV) in 1 cup, cubes
  86. Butterhead Lettuce
    40.2μg (10% DV) in 1 cup, shredded or chopped
  87. Garden Cress
    40μg (10% DV) in 1 cup
  88. Canned Lima Beans
    39.7μg (10% DV) in 1 cup
  89. Scallop Squash
    39μg (10% DV) in 1 cup slices
  90. Baked Acorn Squash
    39μg (10% DV) in 1 cup, cubes
  91. Cooked Butternut Squash
    39μg (10% DV) in 1 cup, cubes
  92. Cabbage
    38.3μg (10% DV) in 1 cup, chopped
  93. Baked Potatoes
    38μg (10% DV) in 100 grams
  94. Laver Seaweed
    38μg (9% DV) in 10 sheets
  95. Butternut Squash
    37.8μg (9% DV) in 1 cup, cubes
  96. Yellow Snap Beans
    37μg (9% DV) in 1 cup 1/2 Inch pieces
  97. Cooked Green Cauliflower
    36.9μg (9% DV) in 1/5 head
  98. Green Cauliflower
    36.5μg (9% DV) in 1 cup
  99. Radish Sprouts
    36.1μg (9% DV) in 1 cup
  100. Cooked Red Cabbage
    36μg (9% DV) in 1 cup
  101. Cooked Summer Squash
    36μg (9% DV) in 1 cup, sliced
  102. Banana Peppers
    36μg (9% DV) in 1 cup
  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 Green Beans (Previously Frozen)
    31.1μg (8% DV) in 1 cup
  118. Cooked Shiitake Mushrooms
    30.5μg (8% DV) in 1 cup pieces
  119. Cooked Collards
    30.4μg (8% DV) in 1 cup, chopped
  120. Onions
    30.4μg (8% DV) in 1 cup, chopped
  121. Cooked Leeks
    29.8μg (7% DV) in 1 leek
  122. Zucchini
    29.8μg (7% DV) in 1 cup, chopped
  123. Canned Pumpkin
    29.4μg (7% DV) in 1 cup
  124. Rutabagas (Neeps, Swedes)
    29.4μg (7% DV) in 1 cup, cubes
  125. Radishes
    29μg (7% DV) in 1 cup slices
  126. Cooked Chayote
    28.8μg (7% DV) in 1 cup (1 Inch pieces)
  127. Cooked White Button Mushrooms
    28.1μg (7% DV) in 1 cup pieces
  128. Mashed Sweet Potatoes
    28.1μg (7% DV) in 1 cup
  129. Winter Squash
    27.8μg (7% DV) in 1 cup, cubes
  130. Canned Tomato Puree
    27.5μg (7% DV) in 1 cup
  131. Cooked Acorn Squash
    27μg (7% DV) in 1 cup, mashed
  132. Snow Peas
    26.5μg (7% DV) in 1 cup, whole
  133. Baked Russet Potatoes
    26μg (7% DV) in 100 grams
  134. Cooked Rutabagas (Neeps, Swedes)
    25.5μg (6% DV) in 1 cup, cubes
  135. Cooked Taro
    25.1μg (6% DV) in 1 cup, sliced
  136. Cooked Burdock Root
    25μg (6% DV) in 1 cup (1 Inch pieces)
  137. Cooked Oriental Radishes
    25μg (6% DV) in 1 cup, sliced
  138. Hash Browns
    25μg (6% DV) in 1 cup
  139. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    24.4μg (6% DV) in 1 cup whole
  140. Serrano Peppers
    24.2μg (6% DV) in 1 cup, chopped
  141. Crookneck Summer Squash
    24.1μg (6% DV) in 1 cup sliced
  142. Portabella Mushrooms
    24.1μg (6% DV) in 1 cup diced
  143. Raw Portabellas (Exposed to Sunlight or UV)
    24.1μg (6% DV) in 1 cup diced
  144. Radicchio
    24μg (6% DV) in 1 cup, shredded
  145. Acorn Squash
    23.8μg (6% DV) in 1 cup, cubes
  146. Fennel
    23.5μg (6% DV) in 1 cup, sliced
  147. Celery
    23μg (6% DV) in 1 stalk, large (11 Inch-12 Inch long)
  148. Portobellos (Exposed To Sunlight Or Uv)
    23μg (6% DV) in 1 cup sliced
  149. Baby Carrots
    23μg (6% DV) in 1 NLEA serving
  150. Yautia
    23μg (6% DV) in 1 cup, sliced
  151. Taro
    22.9μg (6% DV) in 1 cup, sliced
  152. Kale
    22.6μg (6% DV) in 1 cup 1 Inch pieces, loosely packed
  153. Tomatoes
    22.4μg (6% DV) in 1 cup cherry tomatoes
  154. Cooked Pumpkin
    22.1μg (6% DV) in 1 cup, mashed
  155. Cooked Carrots
    21.8μg (5% DV) in 1 cup slices
  156. Cooked Yam
    21.8μg (5% DV) in 1 cup, cubes
  157. Cremini Mushrooms
    21.8μg (5% DV) in 1 cup whole
  158. Kohlrabi
    21.6μg (5% DV) in 1 cup
  159. White Button Mushrooms (Stir-fried)
    21.6μg (5% DV) in 1 cup sliced
  160. Cooked Green Bell Peppers
    21.6μg (5% DV) in 1 cup, chopped or strips
  161. Cooked Red Bell Peppers
    21.6μg (5% DV) in 1 cup, strips
  162. Iceberg Lettuce
    20.9μg (5% DV) in 1 cup shredded
  163. Cooked Yellow Sweet Corn
    20.5μg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  164. Cooked Beet Greens
    20.2μg (5% DV) in 1 cup (1 Inch pieces)
  165. Cooked Kohlrabi
    19.8μg (5% DV) in 1 cup slices
  166. Boiled Sweet Potatoes
    19.7μg (5% DV) in 1 cup, mashed
  167. Witloof Chicory
    19.6μg (5% DV) in 1 head
  168. Wakame
    19.6μg (5% DV) in 2 tbsp (1/8 cup)
  169. Turnips
    19.5μg (5% DV) in 1 cup, cubes
  170. Pumpkin Flowers
    19.5μg (5% DV) in 1 cup
  171. Arugula
    19.4μg (5% DV) in 1 cup
  172. Sun-dried Hot Chile Peppers
    18.9μg (5% DV) in 1 cup
  173. Jew's Ear
    18.8μg (5% DV) in 1 cup slices
  174. Scotch Kale
    18.8μg (5% DV) in 1 cup, chopped
  175. Canned Mushrooms
    18.7μg (5% DV) in 1 cup
  176. Hubbard Squash
    18.6μg (5% DV) in 1 cup, cubes
  177. Irishmoss Seaweed
    18.2μg (5% DV) in 2 tbsp (1/8 cup)
  178. Eggplant
    18μg (5% DV) in 1 cup, cubes
  179. Kelp Seaweed
    18μg (5% DV) in 2 tbsp (1/8 cup)
  180. Cooked Sweet White Corn
    17.8μg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  181. Pumpkin Leaves (Cooked)
    17.8μg (4% DV) in 1 cup
  182. Cooked Hawaiin Mountain Yam
    17.4μg (4% DV) in 1 cup, cubes
  183. Cooked Kale
    16.9μg (4% DV) in 1 cup, chopped
  184. Cooked Scotch Kale
    16.9μg (4% DV) in 1 cup, chopped
  185. Red Cabbage
    16μg (4% DV) in 1 cup, chopped
  186. Onion Rings
    15.8μg (4% DV) in 1 cup
  187. Cooked Swiss Chard
    15.8μg (4% DV) in 1 cup, chopped
  188. French Fries
    15.2μg (4% DV) in 10 strip
  189. Green Bell Peppers
    14.9μg (4% DV) in 1 cup, chopped
  190. Dandelion Greens
    14.9μg (4% DV) in 1 cup, chopped
  191. Maitake Mushrooms
    14.7μg (4% DV) in 1 cup diced
  192. Sweet Potatoes
    14.6μg (4% DV) in 1 cup, cubes
  193. Cooked New Zealand Spinach
    14.4μg (4% DV) in 1 cup, chopped
  194. Hungarian Peppers
    14.3μg (4% DV) in 1 pepper
  195. Baked Potato (No Skin)
    14μg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  196. Pumpkin Leaves
    14μg (4% DV) in 1 cup
  197. Cooked Turnips
    14μg (4% DV) in 1 cup, cubes
  198. Cooked Eggplant
    13.9μg (3% DV) in 1 cup (1 Inch cubes)
  199. Chicory Roots
    13.8μg (3% DV) in 1 root
  200. Carrots
    13.7μg (3% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)

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