Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegetables Lowest in Folate (B9)

200 results
Name
Folate (B9)
Data source
+ 1
Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice
0.1mcg (0% DV)
Standard Release (Common)
+ 2
Raw Garlic (Fresh) (Garlic, raw) 1 clove
0.1mcg (0% DV)
Standard Release (Common)
+ 3
Hot Dog Relish (Pickle relish, hot dog) 1 tbsp
0.2mcg (0% DV)
Standard Release (Common)
+ 4
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
0.2mcg (0% DV)
Standard Release (Common)
+ 5
Dried Chives (Chives, freeze-dried) 1 tbsp
0.2mcg (0% DV)
Standard Release (Common)
+ 6
Raw Ginger (Fresh) (Ginger root, raw) 1 tsp
0.2mcg (0% DV)
Standard Release (Common)
+ 7
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
0.4mcg (0% DV)
Standard Release (Common)
+ 8
Wasabi Root (Wasabi, root, raw) 1 teaspoon
0.5mcg (0% DV)
Standard Release (Common)
+ 9
Canned Pimentos (Pimento, canned) 1 tbsp
0.7mcg (0% DV)
Standard Release (Common)
+ 10
Freeze-Dried Parsley (Parsley, freeze-dried) 1 tbsp
0.8mcg (0% DV)
Standard Release (Common)
+ 11
Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup
1.1mcg (0% DV)
Standard Release (Common)
+ 12
Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece
1.4mcg (0% DV)
Standard Release (Common)
+ 13
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
1.4mcg (0% DV)
Standard Release (Common)
+ 14
Ketchup (Catsup) 1 tbsp
1.5mcg (0% DV)
Standard Release (Common)
+ 15
Low Sodium Ketchup (Catsup, low sodium) 1 tbsp
1.5mcg (0% DV)
Standard Release (Common)
+ 16
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
1.6mcg (0% DV)
Standard Release (Common)
+ 17
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
2.1mcg (1% DV)
Standard Release (Common)
+ 18
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
2.3mcg (1% DV)
Standard Release (Common)
+ 19
Tomatillos (Tomatillos, raw) 1 medium
2.4mcg (1% DV)
Standard Release (Common)
+ 20
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
2.4mcg (1% DV)
Standard Release (Common)
+ 21
Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large
2.4mcg (1% DV)
Standard Release (Common)
+ 22
Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole
2.5mcg (1% DV)
Standard Release (Common)
+ 23
Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup
2.5mcg (1% DV)
Standard Release (Common)
+ 24
Raw Nopales (Nopales, raw) 1 cup, sliced
2.6mcg (1% DV)
Standard Release (Common)
+ 25
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
2.8mcg (1% DV)
Standard Release (Common)
+ 26
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
2.8mcg (1% DV)
Standard Release (Common)
+ 27
Raw Watercress (Watercress, raw) 1 cup, chopped
3.1mcg (1% DV)
Standard Release (Common)
+ 28
Raw Chives (Chives, raw) 1 tbsp chopped
3.2mcg (1% DV)
Standard Release (Common)
+ 29
Raw Shallots (Shallots, raw) 1 tbsp chopped
3.4mcg (1% DV)
Standard Release (Common)
+ 30
Raw Celtuce (Celtuce, raw) 1 leaf
3.7mcg (1% DV)
Standard Release (Common)
+ 31
Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper
3.8mcg (1% DV)
Standard Release (Common)
+ 32
Kanpyo (Kanpyo, (dried gourd strips)) 1 strip
3.8mcg (1% DV)
Standard Release (Common)
+ 33
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
3.9mcg (1% DV)
Standard Release (Common)
+ 34
Cooked Nopales (Nopales, cooked, without salt) 1 cup
4.5mcg (1% DV)
Standard Release (Common)
+ 35
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
4.7mcg (1% DV)
Standard Release (Common)
+ 36
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
4.8mcg (1% DV)
Standard Release (Common)
+ 37
Raw Swiss Chard (Chard, swiss, raw) 1 cup
5mcg (1% DV)
Standard Release (Common)
+ 38
Raw Purslane (Purslane, raw) 1 cup
5.2mcg (1% DV)
Standard Release (Common)
+ 39
Raw Beet Greens (Beet greens, raw) 1 cup
5.7mcg (1% DV)
Standard Release (Common)
+ 40
Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom
5.9mcg (1% DV)
Standard Release (Common)
+ 41
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
5.9mcg (1% DV)
Standard Release (Common)
+ 42
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
6.6mcg (2% DV)
Standard Release (Common)
+ 43
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
6.7mcg (2% DV)
Standard Release (Common)
+ 44
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
6.8mcg (2% DV)
Standard Release (Common)
+ 45
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
7mcg (2% DV)
Standard Release (Common)
+ 46
Cucumber (Cucumber, with peel, raw) 1 cup
7.3mcg (2% DV)
Standard Release (Common)
+ 47
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
7.9mcg (2% DV)
Standard Release (Common)
+ 48
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
8.4mcg (2% DV)
Standard Release (Common)
+ 49
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
9mcg (2% DV)
Standard Release (Common)
+ 50
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
9.5mcg (2% DV)
Standard Release (Common)
+ 51
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
9.6mcg (2% DV)
Standard Release (Common)
+ 52
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
9.6mcg (2% DV)
Standard Release (Common)
+ 53
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
9.9mcg (2% DV)
Standard Release (Common)
+ 54
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
10.1mcg (3% DV)
Standard Release (Common)
+ 55
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
10.4mcg (3% DV)
Standard Release (Common)
+ 56
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
10.4mcg (3% DV)
Standard Release (Common)
+ 57
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
10.4mcg (3% DV)
Standard Release (Common)
+ 58
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
10.5mcg (3% DV)
Standard Release (Common)
+ 59
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
10.6mcg (3% DV)
Standard Release (Common)
+ 60
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
11.1mcg (3% DV)
Standard Release (Common)
+ 61
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
11.1mcg (3% DV)
Standard Release (Common)
+ 62
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
11.3mcg (3% DV)
Standard Release (Common)
+ 63
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
11.7mcg (3% DV)
Standard Release (Common)
+ 64
Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup
11.9mcg (3% DV)
Standard Release (Common)
+ 65
Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper
11.9mcg (3% DV)
Standard Release (Common)
+ 66
Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices
11.9mcg (3% DV)
Standard Release (Common)
+ 67
Raw White Button Mushrooms (Exposed To Sunlight) (Mushroom, white, exposed to ultraviolet light, raw) 1 cup pieces or slices
11.9mcg (3% DV)
Standard Release (Common)
+ 68
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
12.1mcg (3% DV)
Standard Release (Common)
+ 69
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
12.4mcg (3% DV)
Standard Release (Common)
+ 70
Raw Celeriac (Celeriac, raw) 1 cup
12.5mcg (3% DV)
Standard Release (Common)
+ 71
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
12.5mcg (3% DV)
Standard Release (Common)
+ 72
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
12.6mcg (3% DV)
Standard Release (Common)
+ 73
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)
+ 74
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
13.7mcg (3% DV)
Standard Release (Common)
+ 75
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
13.7mcg (3% DV)
Standard Release (Common)
+ 76
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
13.7mcg (3% DV)
Standard Release (Common)
+ 77
Raw Chicory Roots (Chicory roots, raw) 1 root
13.8mcg (3% DV)
Standard Release (Common)
+ 78
Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)
13.9mcg (3% DV)
Standard Release (Common)
+ 79
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
14mcg (4% DV)
Standard Release (Common)
+ 80
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)
+ 81
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
14mcg (4% DV)
Standard Release (Common)
+ 82
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
14.3mcg (4% DV)
Standard Release (Common)
+ 83
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
14.4mcg (4% DV)
Standard Release (Common)
+ 84
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
14.6mcg (4% DV)
Standard Release (Common)
+ 85
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
14.7mcg (4% DV)
Standard Release (Common)
+ 86
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
14.9mcg (4% DV)
Standard Release (Common)
+ 87
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
14.9mcg (4% DV)
Standard Release (Common)
+ 88
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
15.8mcg (4% DV)
Standard Release (Common)
+ 89
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
16mcg (4% DV)
Standard Release (Common)
+ 90
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
17.4mcg (4% DV)
Standard Release (Common)
+ 91
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
17.8mcg (4% DV)
Standard Release (Common)
+ 92
Cooked Sweet White Corn (Boiled, Drained) (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)
+ 93
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
18mcg (5% DV)
Standard Release (Common)
+ 94
Raw Eggplant (Eggplant, raw) 1 cup, cubes
18mcg (5% DV)
Standard Release (Common)
+ 95
Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)
18.2mcg (5% DV)
Standard Release (Common)
+ 96
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
18.6mcg (5% DV)
Standard Release (Common)
+ 97
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
18.7mcg (5% DV)
Standard Release (Common)
+ 98
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
18.8mcg (5% DV)
Standard Release (Common)
+ 99
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
18.9mcg (5% DV)
Standard Release (Common)
+ 100
Arugula (Arugula, raw) 1 cup
19.4mcg (5% DV)
Standard Release (Common)
+ 101
Raw Pumpkin Flowers (Pumpkin flowers, raw) 1 cup
19.5mcg (5% DV)
Standard Release (Common)
+ 102
Raw Turnips (Turnips, raw) 1 cup, cubes
19.5mcg (5% DV)
Standard Release (Common)
+ 103
Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)
19.6mcg (5% DV)
Standard Release (Common)
+ 104
Raw Witloof Chicory (Chicory, witloof, raw) 1 head
19.6mcg (5% DV)
Standard Release (Common)
+ 105
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
19.7mcg (5% DV)
Standard Release (Common)
+ 106
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
19.8mcg (5% DV)
Standard Release (Common)
+ 107
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
20.2mcg (5% DV)
Standard Release (Common)
+ 108
Cooked Yellow Sweet Corn (Boiled, Drained) (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)
+ 109
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
20.9mcg (5% DV)
Standard Release (Common)
+ 110
Raw Kohlrabi (Kohlrabi, raw) 1 cup
21.6mcg (5% DV)
Standard Release (Common)
+ 111
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
21.6mcg (5% DV)
Standard Release (Common)
+ 112
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
21.6mcg (5% DV)
Standard Release (Common)
+ 113
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
21.6mcg (5% DV)
Standard Release (Common)
+ 114
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
21.8mcg (5% DV)
Standard Release (Common)
+ 115
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
21.8mcg (5% DV)
Standard Release (Common)
+ 116
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
21.8mcg (5% DV)
Standard Release (Common)
+ 117
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
22.1mcg (6% DV)
Standard Release (Common)
+ 118
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
22.4mcg (6% DV)
Standard Release (Common)
+ 119
Raw Taro (Taro, raw) 1 cup, sliced
22.9mcg (6% DV)
Standard Release (Common)
+ 120
Baby Carrots (Carrots, baby, raw) 1 nlea serving
23mcg (6% DV)
Standard Release (Common)
+ 121
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
23mcg (6% DV)
Standard Release (Common)
+ 122
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
23mcg (6% DV)
Standard Release (Common)
+ 123
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
23mcg (6% DV)
Standard Release (Common)
+ 124
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
23.5mcg (6% DV)
Standard Release (Common)
+ 125
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
23.8mcg (6% DV)
Standard Release (Common)
+ 126
Radicchio (Radicchio, raw) 1 cup, shredded
24mcg (6% DV)
Standard Release (Common)
+ 127
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
24.1mcg (6% DV)
Standard Release (Common)
+ 128
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
24.1mcg (6% DV)
Standard Release (Common)
+ 129
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
24.1mcg (6% DV)
Standard Release (Common)
+ 130
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
24.2mcg (6% DV)
Standard Release (Common)
+ 131
Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
24.4mcg (6% DV)
Standard Release (Common)
+ 132
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
25mcg (6% DV)
Standard Release (Common)
+ 133
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
25mcg (6% DV)
Standard Release (Common)
+ 134
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
25.1mcg (6% DV)
Standard Release (Common)
+ 135
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
25.5mcg (6% DV)
Standard Release (Common)
+ 136
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
26.5mcg (7% DV)
Standard Release (Common)
+ 137
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
27mcg (7% DV)
Standard Release (Common)
+ 138
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
27.5mcg (7% DV)
Standard Release (Common)
+ 139
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
27.8mcg (7% DV)
Standard Release (Common)
+ 140
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
28.1mcg (7% DV)
Standard Release (Common)
+ 141
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
28.1mcg (7% DV)
Standard Release (Common)
+ 142
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
28.8mcg (7% DV)
Standard Release (Common)
+ 143
Raw Radishes (Radishes, raw) 1 cup slices
29mcg (7% DV)
Standard Release (Common)
+ 144
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
29.4mcg (7% DV)
Standard Release (Common)
+ 145
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
29.4mcg (7% DV)
Standard Release (Common)
+ 146
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
29.8mcg (7% DV)
Standard Release (Common)
+ 147
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
29.8mcg (7% DV)
Standard Release (Common)
+ 148
Raw Onions (Onions, raw) 1 cup, chopped
30.4mcg (8% DV)
Standard Release (Common)
+ 149
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
30.4mcg (8% DV)
Standard Release (Common)
+ 150
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
30.5mcg (8% DV)
Standard Release (Common)
+ 151
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
31.1mcg (8% DV)
Standard Release (Common)
+ 152
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
31.2mcg (8% DV)
Standard Release (Common)
+ 153
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
31.5mcg (8% DV)
Standard Release (Common)
+ 154
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
31.9mcg (8% DV)
Standard Release (Common)
+ 155
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
31.9mcg (8% DV)
Standard Release (Common)
+ 156
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
32.5mcg (8% DV)
Standard Release (Common)
+ 157
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
32.7mcg (8% DV)
Standard Release (Common)
+ 158
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
32.8mcg (8% DV)
Standard Release (Common)
+ 159
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
32.8mcg (8% DV)
Standard Release (Common)
+ 160
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
33mcg (8% DV)
Standard Release (Common)
+ 161
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
33.2mcg (8% DV)
Standard Release (Common)
+ 162
Raw 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)
+ 163
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
34mcg (9% DV)
Standard Release (Common)
+ 164
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
34.1mcg (9% DV)
Standard Release (Common)
+ 165
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
34.3mcg (9% DV)
Standard Release (Common)
+ 166
Raw Banana Peppers (Pepper, banana, raw) 1 cup
36mcg (9% DV)
Standard Release (Common)
+ 167
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
36mcg (9% DV)
Standard Release (Common)
+ 168
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
36mcg (9% DV)
Standard Release (Common)
+ 169
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
36.1mcg (9% DV)
Standard Release (Common)
+ 170
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
36.5mcg (9% DV)
Standard Release (Common)
+ 171
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
36.9mcg (9% DV)
Standard Release (Common)
+ 172
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
37mcg (9% DV)
Standard Release (Common)
+ 173
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
37.8mcg (9% DV)
Standard Release (Common)
+ 174
Laver Seaweed (Seaweed, laver, raw) 10 sheets
38mcg (9% DV)
Standard Release (Common)
+ 175
Raw Cabbage (Cabbage, raw) 1 cup, chopped
38.3mcg (10% DV)
Standard Release (Common)
+ 176
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
39mcg (10% DV)
Standard Release (Common)
+ 177
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
39mcg (10% DV)
Standard Release (Common)
+ 178
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
39mcg (10% DV)
Standard Release (Common)
+ 179
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
39.7mcg (10% DV)
Standard Release (Common)
+ 180
Raw Garden Cress (Cress, garden, raw) 1 cup
40mcg (10% DV)
Standard Release (Common)
+ 181
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
40.2mcg (10% DV)
Standard Release (Common)
+ 182
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
41mcg (10% DV)
Standard Release (Common)
+ 183
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
41.3mcg (10% DV)
Standard Release (Common)
+ 184
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
41.3mcg (10% DV)
Standard Release (Common)
+ 185
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
41.4mcg (10% DV)
Standard Release (Common)
+ 186
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
41.7mcg (10% DV)
Standard Release (Common)
+ 187
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
44.2mcg (11% DV)
Standard Release (Common)
+ 188
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
44.3mcg (11% DV)
Standard Release (Common)
+ 189
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)
+ 190
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
45mcg (11% DV)
Standard Release (Common)
+ 191
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
45.2mcg (11% DV)
Standard Release (Common)
+ 192
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
46.2mcg (12% DV)
Standard Release (Common)
+ 193
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
46.4mcg (12% DV)
Standard Release (Common)
+ 194
Raw Collards (Collards, raw) 1 cup, chopped
46.4mcg (12% DV)
Standard Release (Common)
+ 195
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)
+ 196
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
46.9mcg (12% DV)
Standard Release (Common)
+ 197
Raw 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)
+ 198
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mcg (12% DV)
Standard Release (Common)
+ 199
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
49.5mcg (12% DV)
Standard Release (Common)
+ 200
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
50mcg (12% DV)
Standard Release (Common)