Nutrient Ranking Tool
200 Vegetables Highest in Folate (B9)
Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
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Peas
94.3μg
(24% DV)
in 1 cup
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Parsley
91.2μg
(23% DV)
in 1 cup chopped
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Parsnips
89.1μg
(22% DV)
in 1 cup slices
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Baked Potatoes
65.7μg
(16% DV)
in 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
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Cauliflower
61μg
(15% DV)
in 1 cup chopped (1/2 inch pieces)
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Okra
60μg
(15% DV)
in 1 cup
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Broccoli
57.3μg
(14% DV)
in 1 cup chopped
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Leeks
57μg
(14% DV)
in 1 cup
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Collards
46.4μg
(12% DV)
in 1 cup, chopped
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Bok Choy
46.2μg
(12% DV)
in 1 cup, shredded
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Cabbage
38.3μg
(10% DV)
in 1 cup, chopped
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Onions
30.4μg
(8% DV)
in 1 cup, chopped
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Zucchini
29.8μg
(7% DV)
in 1 cup, chopped
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Fennel
23.5μg
(6% DV)
in 1 cup, sliced
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Yautia
23μg
(6% DV)
in 1 cup, sliced
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Celery
23μg
(6% DV)
in 1 stalk, large (11 inch-12 inch long)
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Taro
22.9μg
(6% DV)
in 1 cup, sliced
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Tomatoes
22.4μg
(6% DV)
in 1 cup cherry tomatoes
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Wakame
19.6μg
(5% DV)
in 2 tbsp (1/8 cup)
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Turnips
19.5μg
(5% DV)
in 1 cup, cubes
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Carrots
13.7μg
(3% DV)
in 1 large (7-1/4 inch to 8-/1/2 inch long)
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