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200 Vegetables Highest in Folate (B9)

Ranked by a Common Serving Size
400mcg Folate (B9) = 100% DV
  1. Arrowroot
    (Arrowroot Raw)
    405.6mcg (101% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  2. Asparagus (Cooked)
    (Asparagus Cooked Boiled Drained)
    268.2mcg (67% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    262.8mcg (66% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Mustard Spinach
    (Mustard Spinach (Tendergreen) Raw)
    238.5mcg (60% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  5. Canned Asparagus
    (Asparagus Canned Drained Solids)
    232.3mcg (58% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Cooked Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Frozen Cooked Boiled Drained Without Salt)
    199.9mcg (50% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Pea Sprouts
    (Peas Mature Seeds Sprouted Raw)
    172.8mcg (43% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Turnip Greens
    (Turnip Greens Cooked Boiled Drained Without Salt)
    169.9mcg (42% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  9. Broccoli (Cooked)
    (Broccoli Cooked Boiled Drained Without Salt)
    168.5mcg (42% DV) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  10. Beets (Raw)
    (Beets Raw)
    148.2mcg (37% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Vinespinach
    (Vinespinach (Basella) Raw)
    140mcg (35% DV) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Beets
    (Beets Cooked Boiled Drained)
    136mcg (34% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Mustard Spinach
    (Mustard Spinach (Tendergreen) Cooked Boiled Drained Without Salt)
    131.4mcg (33% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  14. Stirfried Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
    127mcg (32% DV) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  15. Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Raw)
    120.4mcg (30% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Cooked Escarole
    (Escarole Cooked Boiled Drained No Salt Added)
    117mcg (29% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  17. Kidney Bean Sprouts
    (Beans Kidney Mature Seeds Sprouted Raw)
    108.6mcg (27% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  18. Turnip Greens
    (Turnip Greens Raw)
    106.7mcg (27% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  19. Chinese Broccoli
    (Broccoli Chinese Raw)
    104mcg (26% DV) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  20. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    100.8mcg (25% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  21. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    100.8mcg (25% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  22. Peas
    (Peas Green Raw)
    94.3mcg (24% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Brussels Sprouts (Cooked)
    (Brussels Sprouts Cooked Boiled Drained Without Salt)
    93.6mcg (23% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Cooked Okra (Previously Frozen)
    (Okra Frozen Cooked Boiled Drained Without Salt)
    92mcg (23% DV) in 1/2 cup slices
    Database: Standard Release (Common) View
    (Source)
  25. Parsley
    (Parsley Fresh)
    91.2mcg (23% DV) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  26. Jute Potherb (Molokhiya) (Cooked)
    (Jute Potherb Cooked Boiled Drained Without Salt)
    90.5mcg (23% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  27. Chrysanthemum Leaves
    (Chrysanthemum Leaves Raw)
    90.3mcg (23% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  28. Parsnips
    (Parsnips Raw)
    89.1mcg (22% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  29. Cooked Chinese Broccoli
    (Broccoli Chinese Cooked)
    87.1mcg (22% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  30. Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Raw)
    87mcg (22% DV) in 1 artichoke, medium
    Database: Standard Release (Common) View
    (Source)
  31. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    84.5mcg (21% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  32. Kimchi
    (Cabbage Kimchi)
    78mcg (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  33. Lentil Sprouts
    (Lentils Sprouted Raw)
    77mcg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  34. Cooked Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Steamed)
    75.2mcg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  35. Green Chili Peppers
    (Peppers Chili Green Canned)
    75.1mcg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  36. Cooked Okra
    (Okra Cooked Boiled Drained Without Salt)
    73.6mcg (18% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  37. Endive
    (Endive Raw)
    71mcg (18% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  38. Pak-Choi (Bok Choy) (Cooked)
    (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt)
    69.7mcg (17% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  39. Asparagus
    (Asparagus Raw)
    69.7mcg (17% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  40. Canned Straw Mushrooms
    (Mushrooms Straw Canned Drained Solids)
    69.2mcg (17% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  41. Bitter Melon
    (Balsam-Pear (Bitter Gourd) Pods Raw)
    67mcg (17% DV) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  42. Cooked Lentil Sprouts
    (Lentils Sprouted Cooked Stir-Fried Without Salt)
    67mcg (17% DV) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  43. Cooked Savoy Cabbage
    (Cabbage Savoy Cooked Boiled Drained Without Salt)
    66.7mcg (17% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  44. Baked Potatoes
    (Potatoes White Flesh And Skin Baked)
    65.7mcg (16% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
    Database: Standard Release (Common) View
    (Source)
  45. Romaine Lettuce
    (Lettuce Cos Or Romaine Raw)
    63.9mcg (16% DV) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  46. Succotash
    (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
    63.4mcg (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  47. Mung Bean Sprouts
    (Mung Beans Mature Seeds Sprouted Raw)
    63.4mcg (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  48. Bitter Melon (Cooked)
    (Balsam-Pear (Bitter Gourd) Pods Cooked Boiled Drained Without Salt)
    63.2mcg (16% DV) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  49. Pickled Beets
    (Beets Pickled Canned Solids And Liquids)
    61.3mcg (15% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  50. Cauliflower
    (Cauliflower Raw)
    61mcg (15% DV) in 1 cup chopped (1/2 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  51. Yellow Sweet Corn
    (Corn Sweet Yellow Raw)
    60.9mcg (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  52. Cooked Broccoli Raab
    (Broccoli Raab Cooked)
    60.4mcg (15% DV) in 1 nlea serving
    Database: Standard Release (Common) View
    (Source)
  53. Okra
    (Okra Raw)
    60mcg (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  54. Spinach
    (Spinach Raw)
    58.2mcg (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  55. Broccoli
    (Broccoli Raw)
    57.3mcg (14% DV) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  56. Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Raw)
    57mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  57. Palm Hearts (Canned)
    (Hearts Of Palm Canned)
    56.9mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  58. Savoy Cabbage
    (Cabbage Savoy Raw)
    56mcg (14% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  59. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    56mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  60. Cassava
    (Cassava Raw)
    55.6mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  61. Cooked Pumpkin Flowers
    (Pumpkin Flowers Cooked Boiled Drained Without Salt)
    54.9mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  62. Sweet Red Bell Peppers
    (Peppers Sweet Red Raw)
    54.7mcg (14% DV) in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) View
    (Source)
  63. Cooked Cauliflower
    (Cauliflower Cooked Boiled Drained Without Salt)
    54.6mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  64. Brussels Sprouts (Raw)
    (Brussels Sprouts Raw)
    53.7mcg (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  65. Cooked Scallop Squash
    (Squash Summer Scallop Cooked Boiled Drained Without Salt)
    50.4mcg (13% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  66. Cooked Zucchini
    (Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt)
    50.4mcg (13% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  67. Citronella (Lemon Grass)
    (Lemon Grass (Citronella) Raw)
    50.3mcg (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  68. Cooked Malabar Spinach
    (Malabar Spinach Cooked)
    50.2mcg (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  69. Cooked Chrysanthemum
    (Chrysanthemum Garland Cooked Boiled Drained Without Salt)
    50mcg (13% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  70. Cooked Garden Cress
    (Cress Garden Cooked Boiled Drained Without Salt)
    50mcg (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  71. Cooked Celery
    (Celery Cooked Boiled Drained Without Salt)
    49.5mcg (12% DV) in 1 cup, diced
    Database: Standard Release (Common) View
    (Source)
  72. Baked Potatoes (With Skin)
    (Potatoes Baked Flesh And Skin Without Salt)
    48.4mcg (12% DV) in 1 potato medium
    Database: Standard Release (Common) View
    (Source)
  73. Sweet Yellow Peppers
    (Peppers Sweet Yellow Raw)
    48.4mcg (12% DV) in 1 pepper, large (3-3/4 inch long, 3 inch dia)
    Database: Standard Release (Common) View
    (Source)
  74. Cooked Napa Cabbage
    (Cabbage Napa Cooked)
    46.9mcg (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  75. Baked Red Potatoes
    (Potatoes Red Flesh And Skin Baked)
    46.7mcg (12% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
    (Source)
  76. Cooked Snow Peas
    (Peas Edible-Podded Boiled Drained Without Salt)
    46.4mcg (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  77. Collards
    (Collards Raw)
    46.4mcg (12% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  78. Bok Choy
    (Cabbage Chinese (Pak-Choi) Raw)
    46.2mcg (12% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  79. Cooked Parsnips
    (Parsnips Cooked Boiled Drained Without Salt)
    45.2mcg (11% DV) in 1/2 cup slices
    Database: Standard Release (Common) View
    (Source)
  80. Baked Russet Potatoes
    (Potatoes Russet Flesh And Skin Baked)
    45mcg (11% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
    (Source)
  81. Cooked Cabbage
    (Cabbage Cooked Boiled Drained Without Salt)
    45mcg (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  82. Chrysanthemum
    (Chrysanthemum Garland Raw)
    44.3mcg (11% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  83. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    44.2mcg (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  84. Yellow Tomatoes
    (Tomatoes Yellow Raw)
    41.7mcg (10% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  85. Cooked Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Cooked Boiled Drained Without Salt)
    41.4mcg (10% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  86. Cooked Yellow Snap Beans
    (Beans Snap Yellow Cooked Boiled Drained Without Salt)
    41.3mcg (10% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  87. Cooked Green Snap Beans
    (Beans Snap Green Cooked Boiled Drained Without Salt)
    41.3mcg (10% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  88. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    41mcg (10% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  89. Butterhead Lettuce
    (Lettuce Butterhead (Includes Boston And Bibb Types) Raw)
    40.2mcg (10% DV) in 1 cup, shredded or chopped
    Database: Standard Release (Common) View
    (Source)
  90. Garden Cress
    (Cress Garden Raw)
    40mcg (10% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  91. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    39.7mcg (10% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  92. Scallop Squash
    (Squash Summer Scallop Raw)
    39mcg (10% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  93. Baked Acorn Squash
    (Squash Winter Acorn Cooked Baked Without Salt)
    39mcg (10% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  94. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    39mcg (10% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  95. Cabbage
    (Cabbage Raw)
    38.3mcg (10% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  96. Laver Seaweed
    (Seaweed Laver Raw)
    38mcg (9% DV) in 10 sheets
    Database: Standard Release (Common) View
    (Source)
  97. Butternut Squash
    (Squash Winter Butternut Raw)
    37.8mcg (9% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  98. Yellow Snap Beans
    (Beans Snap Yellow Raw)
    37mcg (9% DV) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
    (Source)
  99. Cooked Green Cauliflower
    (Cauliflower Green Cooked No Salt Added)
    36.9mcg (9% DV) in 1/5 head
    Database: Standard Release (Common) View
    (Source)
  100. Green Cauliflower
    (Cauliflower Green Raw)
    36.5mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  101. Radish Sprouts
    (Radish Seeds Sprouted Raw)
    36.1mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  102. Banana Peppers
    (Pepper Banana Raw)
    36mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  103. Cooked Summer Squash
    (Squash Summer All Varieties Cooked Boiled Drained Without Salt)
    36mcg (9% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  104. Cooked Red Cabbage
    (Cabbage Red Cooked Boiled Drained Without Salt)
    36mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  105. Cooked Swamp Cabbage
    (Water Convolvulus Cooked Boiled Drained Without Salt)
    34.3mcg (9% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  106. Sauerkraut
    (Sauerkraut Canned Solids And Liquids)
    34.1mcg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  107. Sweet Onions
    (Onions Sweet Raw)
    34mcg (9% DV) in 1 nlea serving
    Database: Standard Release (Common) View
    (Source)
  108. Sweet White Corn
    (Corn Sweet White Raw)
    33.6mcg (8% DV) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  109. Broccoli Raab (Rapini)
    (Broccoli Raab Raw)
    33.2mcg (8% DV) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  110. Green Snap Beans (Raw)
    (Beans Snap Green Raw)
    33mcg (8% DV) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
    (Source)
  111. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    32.8mcg (8% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  112. Summer Squash
    (Squash Summer All Varieties Raw)
    32.8mcg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  113. Oyster Mushrooms
    (Mushrooms Oyster Raw)
    32.7mcg (8% DV) in 1 cup sliced
    Database: Standard Release (Common) View
    (Source)
  114. Oriental Radishes
    (Radishes Oriental Raw)
    32.5mcg (8% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  115. Chicory Greens
    (Chicory Greens Raw)
    31.9mcg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  116. Swamp Cabbage
    (Water Convolvulus (Raw))
    31.9mcg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  117. Cooked Onions
    (Onions Cooked Boiled Drained Without Salt)
    31.5mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  118. Cooked Tomatoes
    (Tomatoes Red Ripe Cooked)
    31.2mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  119. Cooked Green Beans (Previously Frozen)
    (Beans Snap Green Frozen Cooked Boiled Drained Without Salt)
    31.1mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  120. Cooked Shiitake Mushrooms
    (Mushrooms Shiitake Cooked Without Salt)
    30.5mcg (8% DV) in 1 cup pieces
    Database: Standard Release (Common) View
    (Source)
  121. Onions
    (Onions Raw)
    30.4mcg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  122. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    30.4mcg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  123. Zucchini
    (Squash Summer Zucchini Includes Skin Raw)
    29.8mcg (7% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  124. Cooked Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt)
    29.8mcg (7% DV) in 1 leek
    Database: Standard Release (Common) View
    (Source)
  125. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    29.4mcg (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  126. Rutabagas (Neeps Swedes)
    (Rutabagas Raw)
    29.4mcg (7% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  127. Radishes
    (Radishes Raw)
    29mcg (7% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  128. Cooked Chayote
    (Chayote Fruit Cooked Boiled Drained Without Salt)
    28.8mcg (7% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  129. Cooked White Button Mushrooms
    (Mushrooms White Cooked Boiled Drained Without Salt)
    28.1mcg (7% DV) in 1 cup pieces
    Database: Standard Release (Common) View
    (Source)
  130. Mashed Sweet Potatoes
    (Sweet Potato Canned Mashed)
    28.1mcg (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  131. Winter Squash
    (Squash Winter All Varieties Raw)
    27.8mcg (7% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  132. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    27.5mcg (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  133. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    27mcg (7% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  134. Snow Peas
    (Peas Edible-Podded Raw)
    26.5mcg (7% DV) in 1 cup, whole
    Database: Standard Release (Common) View
    (Source)
  135. Cooked Rutabagas (Neeps Swedes)
    (Rutabagas Cooked Boiled Drained Without Salt)
    25.5mcg (6% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  136. Cooked Taro
    (Taro Cooked Without Salt)
    25.1mcg (6% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  137. Cooked Oriental Radishes
    (Radishes Oriental Cooked Boiled Drained Without Salt)
    25mcg (6% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  138. Cooked Burdock Root
    (Burdock Root Cooked Boiled Drained Without Salt)
    25mcg (6% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  139. Raw Cremini Mushrooms (Exposed To Sunlight Or Uv)
    (Mushrooms Brown Italian Or Cremini Exposed To Ultraviolet Light Raw)
    24.4mcg (6% DV) in 1 cup whole
    Database: Standard Release (Common) View
    (Source)
  140. Serrano Peppers
    (Peppers Serrano Raw)
    24.2mcg (6% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  141. Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Raw)
    24.1mcg (6% DV) in 1 cup sliced
    Database: Standard Release (Common) View
    (Source)
  142. Portobellos Mushrooms
    (Mushrooms Portabella Raw)
    24.1mcg (6% DV) in 1 cup diced
    Database: Standard Release (Common) View
    (Source)
  143. Raw Portobellos (Exposed To Sunlight Or Uv)
    (Mushrooms Portabella Exposed To Ultraviolet Light Raw)
    24.1mcg (6% DV) in 1 cup diced
    Database: Standard Release (Common) View
    (Source)
  144. Radicchio
    (Radicchio Raw)
    24mcg (6% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  145. Acorn Squash
    (Squash Winter Acorn Raw)
    23.8mcg (6% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  146. Fennel
    (Fennel Bulb Raw)
    23.5mcg (6% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  147. Celery
    (Celery Raw)
    23mcg (6% DV) in 1 stalk, large (11 inch-12 inch long)
    Database: Standard Release (Common) View
    (Source)
  148. Baby Carrots
    (Carrots Baby Raw)
    23mcg (6% DV) in 1 nlea serving
    Database: Standard Release (Common) View
    (Source)
  149. Portobellos (Exposed To Sunlight Or Uv)
    (Mushrooms Portabella Exposed To Ultraviolet Light Grilled)
    23mcg (6% DV) in 1 cup sliced
    Database: Standard Release (Common) View
    (Source)
  150. Yautia
    (Yautia (Tannier) Raw)
    23mcg (6% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  151. Taro
    (Taro Raw)
    22.9mcg (6% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  152. Tomatoes
    (Tomatoes Red Ripe Raw Year Round Average)
    22.4mcg (6% DV) in 1 cup cherry tomatoes
    Database: Standard Release (Common) View
    (Source)
  153. Cooked Pumpkin
    (Pumpkin Cooked Boiled Drained Without Salt)
    22.1mcg (6% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  154. Cooked Yam
    (Yam Cooked Boiled Drained Or Baked Without Salt)
    21.8mcg (5% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  155. Cooked Carrots
    (Carrots Cooked Boiled Drained Without Salt)
    21.8mcg (5% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  156. Cremini Mushrooms
    (Mushrooms Brown Italian Or Cremini Raw)
    21.8mcg (5% DV) in 1 cup whole
    Database: Standard Release (Common) View
    (Source)
  157. White Button Mushrooms (Stir-Fried)
    (Mushrooms White Stir-Fried)
    21.6mcg (5% DV) in 1 cup sliced
    Database: Standard Release (Common) View
    (Source)
  158. Boiled Red Bell Peppers
    (Peppers Sweet Red Cooked Boiled Drained Without Salt)
    21.6mcg (5% DV) in 1 cup, strips
    Database: Standard Release (Common) View
    (Source)
  159. Cooked Green Bell Peppers
    (Peppers Sweet Green Cooked Boiled Drained Without Salt)
    21.6mcg (5% DV) in 1 cup, chopped or strips
    Database: Standard Release (Common) View
    (Source)
  160. Kohlrabi
    (Kohlrabi Raw)
    21.6mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  161. Iceberg Lettuce
    (Lettuce Iceberg (Includes Crisphead Types) Raw)
    20.9mcg (5% DV) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  162. Cooked Yellow Sweet Corn
    (Corn Sweet Yellow Cooked Boiled Drained Without Salt)
    20.5mcg (5% DV) in 1 ear small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  163. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    20.2mcg (5% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  164. Cooked Kohlrabi
    (Kohlrabi Cooked Boiled Drained Without Salt)
    19.8mcg (5% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  165. Boiled Sweet Potatoes
    (Sweet Potato Cooked Boiled Without Skin)
    19.7mcg (5% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  166. Wakame
    (Seaweed Wakame Raw)
    19.6mcg (5% DV) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
    (Source)
  167. Witloof Chicory
    (Chicory Witloof Raw)
    19.6mcg (5% DV) in 1 head
    Database: Standard Release (Common) View
    (Source)
  168. Pumpkin Flowers
    (Pumpkin Flowers Raw)
    19.5mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  169. Turnips
    (Turnips Raw)
    19.5mcg (5% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  170. Arugula
    (Arugula Raw)
    19.4mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  171. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    18.9mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  172. Jews Ear
    (Jew's Ear (Pepeao) Raw)
    18.8mcg (5% DV) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  173. Canned Mushrooms
    (Mushrooms Canned Drained Solids)
    18.7mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  174. Hubbard Squash
    (Squash Winter Hubbard Raw)
    18.6mcg (5% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  175. Irishmoss Seaweed
    (Seaweed Irishmoss Raw)
    18.2mcg (5% DV) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
    (Source)
  176. Kelp Seaweed
    (Seaweed Kelp Raw)
    18mcg (5% DV) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
    (Source)
  177. Eggplant
    (Eggplant Raw)
    18mcg (5% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  178. Cooked Sweet White Corn
    (Corn Sweet White Cooked Boiled Drained Without Salt)
    17.8mcg (4% DV) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  179. Pumpkin Leaves (Cooked)
    (Pumpkin Leaves Cooked Boiled Drained Without Salt)
    17.8mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  180. Cooked Hawaiin Mountain Yam
    (Mountain Yam Hawaii Cooked Steamed Without Salt)
    17.4mcg (4% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  181. Red Cabbage
    (Cabbage Red Raw)
    16mcg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  182. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    15.8mcg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  183. Dandelion Greens
    (Dandelion Greens Raw)
    14.9mcg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  184. Green Bell Peppers
    (Peppers Sweet Green Raw)
    14.9mcg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  185. Maitake Mushrooms
    (Mushrooms Maitake Raw)
    14.7mcg (4% DV) in 1 cup diced
    Database: Standard Release (Common) View
    (Source)
  186. Sweet Potatoes
    (Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program))
    14.6mcg (4% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  187. Cooked New Zealand Spinach
    (New Zealand Spinach Cooked Boiled Drained Without Salt)
    14.4mcg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  188. Hungarian Peppers
    (Peppers Hungarian Raw)
    14.3mcg (4% DV) in 1 pepper
    Database: Standard Release (Common) View
    (Source)
  189. Baked Potato (No Skin)
    (Potatoes Baked Flesh Without Salt)
    14mcg (4% DV) in 1 potato (2-1/3 inch x 4-3/4 inch)
    Database: Standard Release (Common) View
    (Source)
  190. Pumpkin Leaves
    (Pumpkin Leaves Raw)
    14mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  191. Cooked Turnips
    (Turnips Cooked Boiled Drained Without Salt)
    14mcg (4% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  192. Cooked Eggplant
    (Eggplant Cooked Boiled Drained Without Salt)
    13.9mcg (3% DV) in 1 cup (1 inch cubes)
    Database: Standard Release (Common) View
    (Source)
  193. Chicory Roots
    (Chicory Roots Raw)
    13.8mcg (3% DV) in 1 root
    Database: Standard Release (Common) View
    (Source)
  194. Cooked Dandelion Greens
    (Dandelion Greens Cooked Boiled Drained Without Salt)
    13.7mcg (3% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  195. Green Leaf Lettuce
    (Lettuce Green Leaf Raw)
    13.7mcg (3% DV) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  196. Carrots
    (Carrots Raw)
    13.7mcg (3% DV) in 1 large (7-1/4 inch to 8-/1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  197. Boiled Potatoes
    (Potatoes Boiled Cooked In Skin Flesh Without Salt)
    13.6mcg (3% DV) in 1 potato (2-1/2 inch dia, sphere)
    Database: Standard Release (Common) View
    (Source)
  198. Cooked Mustard Greens
    (Mustard Greens Cooked Boiled Drained Without Salt)
    12.6mcg (3% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  199. Canned Mung Bean Sprouts
    (Beans Mung Mature Seeds Sprouted Canned Drained Solids)
    12.5mcg (3% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  200. Celeriac
    (Celeriac Raw)
    12.5mcg (3% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
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