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200 Vegetarian Foods Highest in Folate (B9)

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. Edamame
    482.1μg (121% DV) in 1 cup
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  2. Quaker Maple Brown Sugar Life Cereal
    459.5μg (115% DV) in 3/4 cup (1 NLEA serving)
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  3. Quaker Capn Crunchs Oops! All Berries Cereal
    433μg (108% DV) in 1 cup (1 NLEA serving)
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  4. Quaker Capn Crunch With Crunchberries
    423.8μg (106% DV) in 3/4 cup (1 NLEA serving)
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  5. Quaker Quaker Oat Cinnamon Life
    421.8μg (105% DV) in 3/4 cup (1 NLEA serving)
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  6. Quaker Toasted Multigrain Crisps
    420.1μg (105% DV) in 1 (1/4) cup (1 NLEA serving)
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  7. Quaker Capn Crunchs Halloween Crunch
    419.9μg (105% DV) in 3/4 cup (1 NLEA serving)
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  8. Quaker Capn Crunch
    419.9μg (105% DV) in 3/4 cup (1 NLEA serving)
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  9. Quaker Sweet Crunch/quisp
    419.9μg (105% DV) in 1 cup (1 NLEA serving)
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  10. Quaker Capn Crunchs Peanut Butter Crunch
    419.6μg (105% DV) in 3/4 cup (1 NLEA serving)
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  11. Quaker Quaker Crunchy Bran
    419.6μg (105% DV) in 3/4 cup (1 NLEA serving)
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  12. Quaker Quaker Honey Graham Life Cereal
    419.5μg (105% DV) in 3/4 cup (1 NLEA serving)
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  13. Quaker Quaker Oat Life Plain
    417.6μg (104% DV) in 3/4 cup (1 NLEA serving)
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  14. Quaker King Vitaman
    413.5μg (103% DV) in 1 (1/2) cup (1 NLEA serving)
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  15. Quaker Oatmeal Squares Cinnamon
    406.6μg (102% DV) in 1 cup (1 NLEA serving)
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  16. Kelloggs All-bran Original
    406.1μg (102% DV) in 1/2 cup (1 NLEA serving)
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  17. Arrowroot
    405.6μg (101% DV) in 1 cup, sliced
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  18. Quaker Oatmeal Squares Golden Maple
    404.9μg (101% DV) in 1 cup (1 NLEA serving)
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  19. Quaker Oatmeal Squares
    404.3μg (101% DV) in 1 cup (1 NLEA serving)
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  20. Energy Drink
    400.8μg (100% DV) in 8 fl oz
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  21. Energy Drink Sugar Free
    400.8μg (100% DV) in 8 fl oz
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  22. Kelloggs Low Fat Granola With Raisins
    400.2μg (100% DV) in 2/3 cup (1 NLEA serving)
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  23. General Mills Total Raisin Bran
    400.2μg (100% DV) in 1 cup (1 NLEA serving)
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  24. Malt-o-meal Chocolate Dry
    400.1μg (100% DV) in 3 tbsp (1 NLEA serving)
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  25. Malt-o-meal Maple & Brown Sugar Hot Wheat Cereal Dry
    400.1μg (100% DV) in 1/4 cup (1 NLEA serving)
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  26. Kelloggs Smart Start Strong Heart Antioxidants Cereal
    400μg (100% DV) in 1 cup (1 NLEA serving)
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  27. General Mills Fiber One Caramel Delight
    400μg (100% DV) in 1 cup (1 NLEA serving)
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  28. General Mills Wheat Chex
    400μg (100% DV) in 3/4 cup (1 NLEA serving)
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  29. Kashi Heart To Heart Honey Toasted Oat
    400μg (100% DV) in 3/4 cup (1 NLEA serving)
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  30. Kashi Heart To Heart Warm Cinnamon
    400μg (100% DV) in 3/4 cup (1 NLEA serving)
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  31. Kelloggs All-bran Complete Wheat Flakes
    399.9μg (100% DV) in 3/4 cup (1 NLEA serving)
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  32. Ralston Enriched Bran Flakes
    399.9μg (100% DV) in 1 serving (NLEA serving size = 0.75 cup)
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  33. Kelloggs All-bran Bran Buds
    399.9μg (100% DV) in 1/ 3 cup (1 NLEA serving)
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  34. Kelloggs Product 19
    399.9μg (100% DV) in 1 cup (1 NLEA serving)
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  35. Kelloggs Special K
    399.9μg (100% DV) in 1 cup (1 NLEA serving)
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  36. General Mills Whole Grain Total
    399.9μg (100% DV) in 3/4 cup (1 NLEA serving)
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  37. General Mills Fiber One Honey Clusters
    399.9μg (100% DV) in 1 cup (1 NLEA serving)
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  38. Kelloggs Mueslix
    399.9μg (100% DV) in 2/3 cup (1 NLEA serving)
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  39. Malt-o-meal Frosted Mini Spooners
    399.9μg (100% DV) in 1 cup (1 NLEA serving)
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  40. Kashi Heart To Heart Oat Flakes & Blueberry Clusters
    399.9μg (100% DV) in 1 cup (1 NLEA serving)
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  41. Kelloggs Low Fat Granola Without Raisins
    399.8μg (100% DV) in 1/2 cup (1 NLEA serving)
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  42. Quaker Christmas Crunch
    399.6μg (100% DV) in 3/4 cup (1 NLEA serving)
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  43. Quaker Whole Hearts Oat Cereal
    399.6μg (100% DV) in 3/4 cup (1 NLEA serving)
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  44. Malt-o-meal Crispy Rice
    399.3μg (100% DV) in 1 (1/4) cup (1 NLEA serving)
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  45. Malt-o-meal Original Plain Dry
    399μg (100% DV) in 3 tbsp (1 NLEA serving)
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  46. Cranberry Beans (Roman Beans)
    366.4μg (92% DV) in 1 cup
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  47. Lentils (Cooked)
    358.4μg (90% DV) in 1 cup
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  48. Black-Eyed Peas (Cowpeas)
    355.7μg (89% DV) in 1 cup
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  49. Mung Beans (Cooked)
    321.2μg (80% DV) in 1 cup
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  50. Pinto Beans (Cooked)
    294.1μg (74% DV) in 1 cup
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  51. Chickpeas (Garbanzo Beans) (Cooked)
    282.1μg (71% DV) in 1 cup
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  52. General Mills Honey Kix
    280.2μg (70% DV) in 1 (1/4) cup (1 NLEA serving)
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  53. Kelloggs Crispix
    280.1μg (70% DV) in 1 cup (1 NLEA serving)
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  54. Ralston Crispy Hexagons
    280.1μg (70% DV) in 1 cup (1 NLEA serving)
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  55. Adzuki Beans
    278.3μg (70% DV) in 1 cup
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  56. Asparagus (Cooked)
    268.2μg (67% DV) in 1 cup
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  57. Cooked Spinach
    262.8μg (66% DV) in 1 cup
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  58. Black Beans
    256.3μg (64% DV) in 1 cup
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  59. Navy Beans
    254.8μg (64% DV) in 1 cup
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  60. Corn Grits Yellow Regular And Quick Enriched Dry
    253.3μg (63% DV) in 1 cup
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  61. Cooked Small White Beans
    245.2μg (61% DV) in 1 cup
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  62. Cooked Catjang Beans
    242.8μg (61% DV) in 1 cup
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  63. Mustard Spinach
    238.5μg (60% DV) in 1 cup, chopped
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  64. General Mills Kix
    236.1μg (59% DV) in 1 (1/4) cup (1 NLEA serving)
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  65. Canned Asparagus
    232.3μg (58% DV) in 1 cup
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  66. Kidney Beans
    230.1μg (58% DV) in 1 cup
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  67. Cooked Red Kidney Beans
    230.1μg (58% DV) in 1 cup
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  68. Fuze Orange Mango Fortified With Vitamins A C E B6
    220μg (55% DV) in 1 bottle
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  69. Cooked Blackeyed Peas
    209.6μg (52% DV) in 1 cup
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  70. General Mills Chocolate Chex
    205.8μg (51% DV) in 3/4 cup (1 NLEA serving)
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  71. California Avocados
    204.7μg (51% DV) in 1 cup, pureed
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  72. Kelloggs Rice Krispies
    201.3μg (50% DV) in 1 (1/4) cup (1 NLEA serving)
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  73. Whey Protein Powder Isolate
    200.4μg (50% DV) in 3 scoop
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  74. Kelloggs Mini-wheats Unfrosted Bite Size
    200.2μg (50% DV) in 30 biscuits (1 NLEA serving)
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  75. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    200.2μg (50% DV) in 25 biscuits (1 NLEA serving)
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  76. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    200.2μg (50% DV) in 25 biscuits (1 NLEA serving)
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  77. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    200.2μg (50% DV) in 25 biscuits (1 NLEA serving)
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  78. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    200.2μg (50% DV) in 24 biscuits (1 NLEA serving)
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  79. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    200.2μg (50% DV) in 24 Biscuits (1 NLEA serving)
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  80. Canned Cranberry Beans
    200.2μg (50% DV) in 1 cup
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  81. Post Alpha-bits
    200.1μg (50% DV) in 1 cup (1 NLEA serving for adults)
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  82. Post Bran Flakes
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  83. Kelloggs Frosted Mini-wheats Big Bite
    200.1μg (50% DV) in 7 biscuit (1 NLEA serving)
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  84. Post Grape-nuts Cereal
    200.1μg (50% DV) in 1/2 cup (1 NLEA serving)
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  85. Post Grape-nuts Flakes
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  86. General Mills Multi-grain Cheerios
    200.1μg (50% DV) in 1 cup (1 NLEA serving)
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  87. Malt-o-meal Marshmallow Mateys
    200.1μg (50% DV) in 1 cup
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  88. Malt-o-meal Coco-roos
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  89. General Mills Apple Cinnamon Cheerios
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  90. Malt-o-meal Colossal Crunch
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  91. Malt-o-meal Berry Colossal Crunch
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  92. Malt-o-meal Honey Buzzers
    200.1μg (50% DV) in 1 (1/3) cup
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  93. Malt-o-meal Honey Graham Squares
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  94. Malt-o-meal Blueberry Muffin Tops Cereal
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  95. Malt-o-meal Cinnamon Toasters
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  96. Ralston Corn Biscuits
    200.1μg (50% DV) in 1 cup (NLEA serving)
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  97. General Mills Cheerios Yogurt Burst Strawberry
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  98. General Mills Cinnamon Chex
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  99. Kelloggs Rice Krispies Gluten Free
    200.1μg (50% DV) in 1 cup (1 NLEA serving)
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  100. Post Honey Bunches Of Oats Pecan Bunches
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  101. Post Honey Bunches Of Oats With Cinnamon Bunches
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  102. Malt-o-meal Oat Blenders With Honey
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  103. Malt-o-meal Oat Blenders With Honey & Almonds
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  104. Malt-o-meal Honey Nut Scooters
    200.1μg (50% DV) in 1 cup (1 NLEA serving)
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  105. Post Honey Bunches Of Oats Honey Roasted
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  106. General Mills Lucky Charms
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  107. General Mills Rice Chex
    200.1μg (50% DV) in 1 cup (1 NLEA serving)
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  108. General Mills Wheaties
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  109. General Mills Berry Burst Cheerios Triple Berry
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  110. General Mills Frosted Cheerios
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  111. Malt-o-meal Golden Puffs
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  112. General Mills Dora The Explorer
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  113. General Mills Fruity Cheerios
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  114. General Mills Cheerios Chocolate
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  115. General Mills Dulce De Leche Cheerios
    200.1μg (50% DV) in 3/4 cup (1 NLEA serving)
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  116. Post Raisin Bran Cereal
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  117. Malt-o-meal Raisin Bran Cereal
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  118. Post Great Grains Banana Nut Crunch
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  119. Malt-o-meal Tootie Fruities
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  120. General Mills Cinnamon Burst Cheerios
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  121. Kellogg Scooby-doo! Cereal
    200μg (50% DV) in 1 Cup (1 NLEA serving)
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  122. Post Honey Bunches Of Oats With Almonds
    200μg (50% DV) in 3/4 cup (1 NLEA serving)
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  123. Ralston Crisp Rice
    200μg (50% DV) in 1 (1/4) cup (1 NLEA serving)
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  124. Malt-o-meal Apple Zings
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  125. General Mills Corn Chex
    200μg (50% DV) in 1 cup (1 NLEA serving)
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  126. General Mills Apple Cinnamon Chex
    200μg (50% DV) in 3/4 cup (1 NLEA serving)
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  127. General Mills Cheerios
    199.9μg (50% DV) in 1 cup (1 NLEA serving)
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  128. Ralston Tasteeos
    199.9μg (50% DV) in 1 cup (1 NLEA serving)
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  129. Ralston Corn Flakes
    199.9μg (50% DV) in 1 cup (1 NLEA serving)
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  130. General Mills Cheerios Banana Nut
    199.9μg (50% DV) in 3/4 cup (1 NLEA serving)
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  131. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    199.9μg (50% DV) in 1 cup (1 NLEA serving)
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  132. Post Honey Bunches Of Oats With Vanilla Bunches
    199.9μg (50% DV) in 1 cup (1 NLEA serving)
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  133. General Mills Multi Grain Cheerios Peanut Butter
    199.9μg (50% DV) in 3/4 cup (1 NLEA serving)
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  134. Kelloggs Frosted Mini-wheats Little Bites
    199.9μg (50% DV) in 1 Cup (1 NLEA serving)
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  135. Kelloggs Special K Gluten Free Touch Of Brown Sugar
    199.9μg (50% DV) in 1 Cup (1 NLEA serving)
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  136. Cooked Artichokes (Globe Or French)
    199.9μg (50% DV) in 1 cup
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  137. Kelloggs Frosted Mini-wheats Bite Size
    199.8μg (50% DV) in 21 biscuits (1 NLEA serving)
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  138. Cooked Green Soybeans
    199.8μg (50% DV) in 1 cup
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  139. General Mills Honey Nut Cheerios Medley Crunch
    193.5μg (48% DV) in 3/4 cup (1 NLEA serving)
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  140. Fava Beans (Raw)
    186.5μg (47% DV) in 1 cup
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  141. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    184.8μg (46% DV) in 1 cup
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  142. Farina Enriched Cooked With Water Without Salt
    184.8μg (46% DV) in 1 cup
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  143. General Mills Honey Nut Cheerios
    184.5μg (46% DV) in 3/4 cup (1 NLEA serving)
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  144. Great Northern Beans
    180.5μg (45% DV) in 1 cup
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  145. Farina Enriched Cooked With Water With Salt
    179.4μg (45% DV) in 1 cup
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  146. Broad Beans (Fava)
    176.8μg (44% DV) in 1 cup
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  147. General Mills Berry Berry Kix
    173.6μg (43% DV) in 1 (1/4) cup (1 NLEA serving)
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  148. Pea Sprouts
    172.8μg (43% DV) in 1 cup
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  149. Cooked Turnip Greens
    169.9μg (42% DV) in 1 cup, chopped
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  150. Mungo Beans (Cooked)
    169.2μg (42% DV) in 1 cup
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  151. Broccoli (Cooked)
    168.5μg (42% DV) in 1 cup chopped
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  152. Avocados
    162.8μg (41% DV) in 1 avocado, NS as to Florida or California
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  153. Canned Navy Beans
    162.4μg (41% DV) in 1 cup
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  154. General Mills Oat Cluster Cheerios Crunch
    160.1μg (40% DV) in 3/4 cup (1 NLEA serving)
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  155. Malt-o-meal Chocolate Marshmallow Mateys
    159.9μg (40% DV) in 3/4 cup (1 NLEA serving)
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  156. Black Turtle Beans
    159.1μg (40% DV) in 1 cup
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  157. Lima Beans
    156μg (39% DV) in 1 cup
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  158. Quaker Honey Graham Oh!s
    152μg (38% DV) in 3/4 cup (1 NLEA serving)
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  159. Cream Of Wheat Instant Prepared With Water Without Salt
    149.4μg (37% DV) in 1 cup
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  160. Beets (Raw)
    148.2μg (37% DV) in 1 cup
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  161. Cooked Large White Beans
    145μg (36% DV) in 1 cup
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  162. Kelloggs Special K Protein Plus
    140.2μg (35% DV) in 3/4 cup (1 NLEA serving)
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  163. Kellogg Special K Fruit & Yogurt
    140.2μg (35% DV) in 3/4 cup (1 NLEA serving)
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  164. Kelloggs Special K Red Berries
    140.1μg (35% DV) in 1 cup (1 NLEA serving)
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  165. Kelloggs Special K Chocolatey Delight
    140.1μg (35% DV) in 3/4 cup (1 NLEA serving)
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  166. Kelloggs Special K Multi-grain
    140.1μg (35% DV) in 1 Cup (1 NLEA serving)
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  167. Kelloggs Special K Protein Cinnamon Brown Sugar Crunch
    140.1μg (35% DV) in 3/4 Cup (1 NLEA serving)
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  168. Kelloggs Special K Vanilla Almond
    140.1μg (35% DV) in 3/4 cup (1 NLEA serving)
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  169. Kelloggs Special K Cinnamon Pecan
    140.1μg (35% DV) in 3/4 cup (1 NLEA serving)
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  170. Kelloggs Special K Blueberry
    140.1μg (35% DV) in 3/4 cup (1 NLEA serving)
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  171. Kelloggs Special K Chocolatey Strawberry
    140.1μg (35% DV) in 3/4 Cup (1 NLEA serving)
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  172. Kelloggs Special K Multigrain Oats And Honey
    140.1μg (35% DV) in 2/3 cup (1 NLEA serving)
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  173. Kelloggs Special K Chocolate Almond
    140μg (35% DV) in 2/3 Cup (1 NLEA serving)
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  174. Vinespinach
    140μg (35% DV) in 100 grams
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  175. Kelloggs Special K Low Fat Granola
    139.9μg (35% DV) in 1/2 cup (1 NLEA serving)
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  176. Cytosport Muscle Milk Ready-to-drink
    136.6μg (34% DV) in 14 fl oz
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  177. Cooked Beets
    136μg (34% DV) in 1 cup
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  178. Egg Noodles (Cooked)
    134.4μg (34% DV) in 1 cup
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  179. Malt-o-meal Fruity Dyno-bites
    133.9μg (33% DV) in 3/4 cup
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  180. Cooked Mustard Spinach
    131.4μg (33% DV) in 1 cup, chopped
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  181. California Red Kidney Beans
    131μg (33% DV) in 1 cup
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  182. Boiled Red Kidney Beans
    131μg (33% DV) in 1 cup
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  183. Protein Powder Soy Based
    130.1μg (33% DV) in 1 scoop
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  184. Split Peas
    127.4μg (32% DV) in 1 cup
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  185. Stirfried Soybean Sprouts
    127μg (32% DV) in 100 grams
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  186. Baked Beans
    121.4μg (30% DV) in 1 cup
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  187. Canned Mature (White) Lima Beans
    120.5μg (30% DV) in 1 cup
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  188. Soybean Sprouts
    120.4μg (30% DV) in 1 cup
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  189. Kelloggs Frosted Rice Krispies
    120μg (30% DV) in 3/4 cup (1 NLEA serving)
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  190. General Mills Trix
    120μg (30% DV) in 1 cup (1 NLEA serving)
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  191. Oats Instant Fortified With Raisins And Spice Prepared With Water
    120μg (30% DV) in 1 cup
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  192. Kelloggs Raisin Bran
    118.6μg (30% DV) in 1 cup ( 1 NLEA serving)
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  193. Mammy Apple
    118.4μg (30% DV) in 1 fruit without refuse
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  194. Cooked Escarole
    117μg (29% DV) in 1 cup
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  195. Kelloggs Special K Protein Shake
    115.4μg (29% DV) in 1 serving
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  196. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    115.2μg (29% DV) in 1 cup
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  197. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    115.1μg (29% DV) in 1 bottle
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  198. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    115.1μg (29% DV) in 1 bottle
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  199. Kelloggs Frosted Flakes
    114.6μg (29% DV) in 3/4 cup ( 1 NLEA serving)
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  200. Canned Baked Beans With Beef
    114.4μg (29% DV) in 1 cup
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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