200 Vegetables Highest in Folate (B9)
Ranked by a 100 gram Serving Size
400mcg Folate (B9) = 100% DV
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Arrowroot
(Arrowroot Raw)
405.6mcg
(101% DV)
Database: Standard Release (Common)
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Asparagus (Cooked)
(Asparagus Cooked Boiled Drained)
268.2mcg
(67% DV)
Database: Standard Release (Common)
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Cooked Spinach
(Spinach Cooked Boiled Drained Without Salt)
262.8mcg
(66% DV)
Database: Standard Release (Common)
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Mustard Spinach
(Mustard Spinach (Tendergreen) Raw)
238.5mcg
(60% DV)
Database: Standard Release (Common)
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Canned Asparagus
(Asparagus Canned Drained Solids)
232.3mcg
(58% DV)
Database: Standard Release (Common)
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Pea Sprouts
(Peas Mature Seeds Sprouted Raw)
172.8mcg
(43% DV)
Database: Standard Release (Common)
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Cooked Turnip Greens
(Turnip Greens Cooked Boiled Drained Without Salt)
169.9mcg
(42% DV)
Database: Standard Release (Common)
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Broccoli (Cooked)
(Broccoli Cooked Boiled Drained Without Salt)
168.5mcg
(42% DV)
Database: Standard Release (Common)
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Beets (Raw)
(Beets Raw)
148.2mcg
(37% DV)
Database: Standard Release (Common)
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Vinespinach
(Vinespinach (Basella) Raw)
140mcg
(35% DV)
Database: Standard Release (Common)
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Cooked Beets
(Beets Cooked Boiled Drained)
136mcg
(34% DV)
Database: Standard Release (Common)
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Cooked Mustard Spinach
(Mustard Spinach (Tendergreen) Cooked Boiled Drained Without Salt)
131.4mcg
(33% DV)
Database: Standard Release (Common)
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Soybean Sprouts
(Soybeans Mature Seeds Sprouted Raw)
120.4mcg
(30% DV)
Database: Standard Release (Common)
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Cooked Escarole
(Escarole Cooked Boiled Drained No Salt Added)
117mcg
(29% DV)
Database: Standard Release (Common)
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Kidney Bean Sprouts
(Beans Kidney Mature Seeds Sprouted Raw)
108.6mcg
(27% DV)
Database: Standard Release (Common)
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Turnip Greens
(Turnip Greens Raw)
106.7mcg
(27% DV)
Database: Standard Release (Common)
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Cooked Green Peas
(Peas Green Cooked Boiled Drained Without Salt)
100.8mcg
(25% DV)
Database: Standard Release (Common)
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Peas
(Peas Green Raw)
94.3mcg
(24% DV)
Database: Standard Release (Common)
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Parsley
(Parsley Fresh)
91.2mcg
(23% DV)
Database: Standard Release (Common)
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Parsnips
(Parsnips Raw)
89.1mcg
(22% DV)
Database: Standard Release (Common)
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Cooked Kale
(Kale Cooked Boiled Drained Without Salt)
84.5mcg
(21% DV)
Database: Standard Release (Common)
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Kimchi
(Cabbage Kimchi)
78mcg
(20% DV)
Database: Standard Release (Common)
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Lentil Sprouts
(Lentils Sprouted Raw)
77mcg
(19% DV)
Database: Standard Release (Common)
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Cooked Okra
(Okra Cooked Boiled Drained Without Salt)
73.6mcg
(18% DV)
Database: Standard Release (Common)
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Endive
(Endive Raw)
71mcg
(18% DV)
Database: Standard Release (Common)
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Asparagus
(Asparagus Raw)
69.7mcg
(17% DV)
Database: Standard Release (Common)
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Bitter Melon
(Balsam-Pear (Bitter Gourd) Pods Raw)
67mcg
(17% DV)
Database: Standard Release (Common)
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Cooked Lentil Sprouts
(Lentils Sprouted Cooked Stir-Fried Without Salt)
67mcg
(17% DV)
Database: Standard Release (Common)
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Cooked Savoy Cabbage
(Cabbage Savoy Cooked Boiled Drained Without Salt)
66.7mcg
(17% DV)
Database: Standard Release (Common)
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Baked Potatoes
(Potatoes White Flesh And Skin Baked)
65.7mcg
(16% DV)
Database: Standard Release (Common)
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Romaine Lettuce
(Lettuce Cos Or Romaine Raw)
63.9mcg
(16% DV)
Database: Standard Release (Common)
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Succotash
(Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
63.4mcg
(16% DV)
Database: Standard Release (Common)
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Mung Bean Sprouts
(Mung Beans Mature Seeds Sprouted Raw)
63.4mcg
(16% DV)
Database: Standard Release (Common)
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Bitter Melon (Cooked)
(Balsam-Pear (Bitter Gourd) Pods Cooked Boiled Drained Without Salt)
63.2mcg
(16% DV)
Database: Standard Release (Common)
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Pickled Beets
(Beets Pickled Canned Solids And Liquids)
61.3mcg
(15% DV)
Database: Standard Release (Common)
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Cauliflower
(Cauliflower Raw)
61mcg
(15% DV)
Database: Standard Release (Common)
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Okra
(Okra Raw)
60mcg
(15% DV)
Database: Standard Release (Common)
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Spinach
(Spinach Raw)
58.2mcg
(15% DV)
Database: Standard Release (Common)
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Broccoli
(Broccoli Raw)
57.3mcg
(14% DV)
Database: Standard Release (Common)
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Leeks
(Leeks (Bulb And Lower Leaf-Portion) Raw)
57mcg
(14% DV)
Database: Standard Release (Common)
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Savoy Cabbage
(Cabbage Savoy Raw)
56mcg
(14% DV)
Database: Standard Release (Common)
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Cooked Podded Peas
(Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
56mcg
(14% DV)
Database: Standard Release (Common)
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Cassava
(Cassava Raw)
55.6mcg
(14% DV)
Database: Standard Release (Common)
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Cooked Pumpkin Flowers
(Pumpkin Flowers Cooked Boiled Drained Without Salt)
54.9mcg
(14% DV)
Database: Standard Release (Common)
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Cooked Cauliflower
(Cauliflower Cooked Boiled Drained Without Salt)
54.6mcg
(14% DV)
Database: Standard Release (Common)
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Cooked Scallop Squash
(Squash Summer Scallop Cooked Boiled Drained Without Salt)
50.4mcg
(13% DV)
Database: Standard Release (Common)
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Cooked Zucchini
(Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt)
50.4mcg
(13% DV)
Database: Standard Release (Common)
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Cooked Chrysanthemum
(Chrysanthemum Garland Cooked Boiled Drained Without Salt)
50mcg
(13% DV)
Database: Standard Release (Common)
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Cooked Garden Cress
(Cress Garden Cooked Boiled Drained Without Salt)
50mcg
(12% DV)
Database: Standard Release (Common)
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Cooked Celery
(Celery Cooked Boiled Drained Without Salt)
49.5mcg
(12% DV)
Database: Standard Release (Common)
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Baked Red Potatoes
(Potatoes Red Flesh And Skin Baked)
46.7mcg
(12% DV)
Database: Standard Release (Common)
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Cooked Snow Peas
(Peas Edible-Podded Boiled Drained Without Salt)
46.4mcg
(12% DV)
Database: Standard Release (Common)
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Collards
(Collards Raw)
46.4mcg
(12% DV)
Database: Standard Release (Common)
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Bok Choy
(Cabbage Chinese (Pak-Choi) Raw)
46.2mcg
(12% DV)
Database: Standard Release (Common)
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Cooked Parsnips
(Parsnips Cooked Boiled Drained Without Salt)
45.2mcg
(11% DV)
Database: Standard Release (Common)
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Cooked Cabbage
(Cabbage Cooked Boiled Drained Without Salt)
45mcg
(11% DV)
Database: Standard Release (Common)
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Chrysanthemum
(Chrysanthemum Garland Raw)
44.3mcg
(11% DV)
Database: Standard Release (Common)
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Cooked Lima Beans
(Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
44.2mcg
(11% DV)
Database: Standard Release (Common)
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Yellow Tomatoes
(Tomatoes Yellow Raw)
41.7mcg
(10% DV)
Database: Standard Release (Common)
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Cooked Green Snap Beans
(Beans Snap Green Cooked Boiled Drained Without Salt)
41.3mcg
(10% DV)
Database: Standard Release (Common)
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Cooked Winter Squash
(Squash Winter All Varieties Cooked Baked Without Salt)
41mcg
(10% DV)
Database: Standard Release (Common)
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Butterhead Lettuce
(Lettuce Butterhead (Includes Boston And Bibb Types) Raw)
40.2mcg
(10% DV)
Database: Standard Release (Common)
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Garden Cress
(Cress Garden Raw)
40mcg
(10% DV)
Database: Standard Release (Common)
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Canned Lima Beans
(Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
39.7mcg
(10% DV)
Database: Standard Release (Common)
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Scallop Squash
(Squash Summer Scallop Raw)
39mcg
(10% DV)
Database: Standard Release (Common)
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Baked Acorn Squash
(Squash Winter Acorn Cooked Baked Without Salt)
39mcg
(10% DV)
Database: Standard Release (Common)
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Cabbage
(Cabbage Raw)
38.3mcg
(10% DV)
Database: Standard Release (Common)
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Laver Seaweed
(Seaweed Laver Raw)
38mcg
(9% DV)
Database: Standard Release (Common)
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Butternut Squash
(Squash Winter Butternut Raw)
37.8mcg
(9% DV)
Database: Standard Release (Common)
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Radish Sprouts
(Radish Seeds Sprouted Raw)
36.1mcg
(9% DV)
Database: Standard Release (Common)
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Cooked Summer Squash
(Squash Summer All Varieties Cooked Boiled Drained Without Salt)
36mcg
(9% DV)
Database: Standard Release (Common)
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Cooked Red Cabbage
(Cabbage Red Cooked Boiled Drained Without Salt)
36mcg
(9% DV)
Database: Standard Release (Common)
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Cooked Swamp Cabbage
(Water Convolvulus Cooked Boiled Drained Without Salt)
34.3mcg
(9% DV)
Database: Standard Release (Common)
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Sauerkraut
(Sauerkraut Canned Solids And Liquids)
34.1mcg
(9% DV)
Database: Standard Release (Common)
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Sweet Onions
(Onions Sweet Raw)
34mcg
(9% DV)
Database: Standard Release (Common)
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Summer Squash
(Squash Summer All Varieties Raw)
32.8mcg
(8% DV)
Database: Standard Release (Common)
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Chicory Greens
(Chicory Greens Raw)
31.9mcg
(8% DV)
Database: Standard Release (Common)
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Swamp Cabbage
(Water Convolvulus (Raw))
31.9mcg
(8% DV)
Database: Standard Release (Common)
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Cooked Onions
(Onions Cooked Boiled Drained Without Salt)
31.5mcg
(8% DV)
Database: Standard Release (Common)
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Cooked Tomatoes
(Tomatoes Red Ripe Cooked)
31.2mcg
(8% DV)
Database: Standard Release (Common)
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Onions
(Onions Raw)
30.4mcg
(8% DV)
Database: Standard Release (Common)
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Cooked Collards
(Collards Cooked Boiled Drained Without Salt)
30.4mcg
(8% DV)
Database: Standard Release (Common)
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Zucchini
(Squash Summer Zucchini Includes Skin Raw)
29.8mcg
(7% DV)
Database: Standard Release (Common)
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Cooked Leeks
(Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt)
29.8mcg
(7% DV)
Database: Standard Release (Common)
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Canned Pumpkin
(Pumpkin Canned Without Salt)
29.4mcg
(7% DV)
Database: Standard Release (Common)
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Radishes
(Radishes Raw)
29mcg
(7% DV)
Database: Standard Release (Common)
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Cooked Chayote
(Chayote Fruit Cooked Boiled Drained Without Salt)
28.8mcg
(7% DV)
Database: Standard Release (Common)
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Winter Squash
(Squash Winter All Varieties Raw)
27.8mcg
(7% DV)
Database: Standard Release (Common)
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Canned Tomato Puree
(Tomato Products Canned Puree Without Salt Added)
27.5mcg
(7% DV)
Database: Standard Release (Common)
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Cooked Acorn Squash
(Squash Winter Acorn Cooked Boiled Mashed Without Salt)
27mcg
(7% DV)
Database: Standard Release (Common)
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Snow Peas
(Peas Edible-Podded Raw)
26.5mcg
(7% DV)
Database: Standard Release (Common)
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Cooked Taro
(Taro Cooked Without Salt)
25.1mcg
(6% DV)
Database: Standard Release (Common)
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Cooked Burdock Root
(Burdock Root Cooked Boiled Drained Without Salt)
25mcg
(6% DV)
Database: Standard Release (Common)
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Radicchio
(Radicchio Raw)
24mcg
(6% DV)
Database: Standard Release (Common)
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Acorn Squash
(Squash Winter Acorn Raw)
23.8mcg
(6% DV)
Database: Standard Release (Common)
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Fennel
(Fennel Bulb Raw)
23.5mcg
(6% DV)
Database: Standard Release (Common)
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Celery
(Celery Raw)
23mcg
(6% DV)
Database: Standard Release (Common)
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Baby Carrots
(Carrots Baby Raw)
23mcg
(6% DV)
Database: Standard Release (Common)
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Yautia
(Yautia (Tannier) Raw)
23mcg
(6% DV)
Database: Standard Release (Common)
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Taro
(Taro Raw)
22.9mcg
(6% DV)
Database: Standard Release (Common)
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Tomatoes
(Tomatoes Red Ripe Raw Year Round Average)
22.4mcg
(6% DV)
Database: Standard Release (Common)
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Cooked Pumpkin
(Pumpkin Cooked Boiled Drained Without Salt)
22.1mcg
(6% DV)
Database: Standard Release (Common)
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Cooked Yam
(Yam Cooked Boiled Drained Or Baked Without Salt)
21.8mcg
(5% DV)
Database: Standard Release (Common)
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Cooked Carrots
(Carrots Cooked Boiled Drained Without Salt)
21.8mcg
(5% DV)
Database: Standard Release (Common)
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Cremini Mushrooms
(Mushrooms Brown Italian Or Cremini Raw)
21.8mcg
(5% DV)
Database: Standard Release (Common)
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Boiled Red Bell Peppers
(Peppers Sweet Red Cooked Boiled Drained Without Salt)
21.6mcg
(5% DV)
Database: Standard Release (Common)
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Kohlrabi
(Kohlrabi Raw)
21.6mcg
(5% DV)
Database: Standard Release (Common)
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Iceberg Lettuce
(Lettuce Iceberg (Includes Crisphead Types) Raw)
20.9mcg
(5% DV)
Database: Standard Release (Common)
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Cooked Beet Greens
(Beet Greens Cooked Boiled Drained Without Salt)
20.2mcg
(5% DV)
Database: Standard Release (Common)
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Cooked Kohlrabi
(Kohlrabi Cooked Boiled Drained Without Salt)
19.8mcg
(5% DV)
Database: Standard Release (Common)
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Wakame
(Seaweed Wakame Raw)
19.6mcg
(5% DV)
Database: Standard Release (Common)
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Turnips
(Turnips Raw)
19.5mcg
(5% DV)
Database: Standard Release (Common)
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Arugula
(Arugula Raw)
19.4mcg
(5% DV)
Database: Standard Release (Common)
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Jews Ear
(Jew's Ear (Pepeao) Raw)
18.8mcg
(5% DV)
Database: Standard Release (Common)
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Canned Mushrooms
(Mushrooms Canned Drained Solids)
18.7mcg
(5% DV)
Database: Standard Release (Common)
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Hubbard Squash
(Squash Winter Hubbard Raw)
18.6mcg
(5% DV)
Database: Standard Release (Common)
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Kelp Seaweed
(Seaweed Kelp Raw)
18mcg
(5% DV)
Database: Standard Release (Common)
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Eggplant
(Eggplant Raw)
18mcg
(5% DV)
Database: Standard Release (Common)
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Red Cabbage
(Cabbage Red Raw)
16mcg
(4% DV)
Database: Standard Release (Common)
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Cooked Swiss Chard
(Chard Swiss Cooked Boiled Drained Without Salt)
15.8mcg
(4% DV)
Database: Standard Release (Common)
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Sweet Potatoes
(Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program))
14.6mcg
(4% DV)
Database: Standard Release (Common)
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Pumpkin Leaves
(Pumpkin Leaves Raw)
14mcg
(4% DV)
Database: Standard Release (Common)
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Cooked Turnips
(Turnips Cooked Boiled Drained Without Salt)
14mcg
(4% DV)
Database: Standard Release (Common)
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Cooked Eggplant
(Eggplant Cooked Boiled Drained Without Salt)
13.9mcg
(3% DV)
Database: Standard Release (Common)
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Chicory Roots
(Chicory Roots Raw)
13.8mcg
(3% DV)
Database: Standard Release (Common)
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Carrots
(Carrots Raw)
13.7mcg
(3% DV)
Database: Standard Release (Common)
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Boiled Potatoes
(Potatoes Boiled Cooked In Skin Flesh Without Salt)
13.6mcg
(3% DV)
Database: Standard Release (Common)
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Cooked Mustard Greens
(Mustard Greens Cooked Boiled Drained Without Salt)
12.6mcg
(3% DV)
Database: Standard Release (Common)
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Celeriac
(Celeriac Raw)
12.5mcg
(3% DV)
Database: Standard Release (Common)
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