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Vegetables Highest in Folate (B9)

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