Nutrient Ranking Tool
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Vegetarian Foods Highest in Folate (B9)

200 results
Name
Folate (B9)
Data source
1
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
482.1mcg (121% DV)
Standard Release (Common)
2
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
405.6mcg (101% DV)
Standard Release (Common)
3
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
366.4mcg (92% DV)
Standard Release (Common)
4
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
358.4mcg (90% DV)
Standard Release (Common)
5
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
355.7mcg (89% DV)
Standard Release (Common)
6
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
321.2mcg (80% DV)
Standard Release (Common)
7
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
294.1mcg (74% DV)
Standard Release (Common)
8
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
282.1mcg (71% DV)
Standard Release (Common)
9
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
278.3mcg (70% DV)
Standard Release (Common)
10
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
268.2mcg (67% DV)
Standard Release (Common)
11
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
262.8mcg (66% DV)
Standard Release (Common)
12
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
256.3mcg (64% DV)
Standard Release (Common)
13
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
254.8mcg (64% DV)
Standard Release (Common)
14
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
245.2mcg (61% DV)
Standard Release (Common)
15
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
242.8mcg (61% DV)
Standard Release (Common)
16
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
238.5mcg (60% DV)
Standard Release (Common)
17
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
232.3mcg (58% DV)
Standard Release (Common)
18
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
230.1mcg (58% DV)
Standard Release (Common)
19
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
230.1mcg (58% DV)
Standard Release (Common)
20
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
209.6mcg (52% DV)
Standard Release (Common)
21
California Avocados (Avocados, raw, California) 1 cup, pureed
204.7mcg (51% DV)
Standard Release (Common)
22
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
200.2mcg (50% DV)
Standard Release (Common)
23
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
199.9mcg (50% DV)
Standard Release (Common)
24
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
199.8mcg (50% DV)
Standard Release (Common)
25
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
186.5mcg (47% DV)
Standard Release (Common)
26
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
180.5mcg (45% DV)
Standard Release (Common)
27
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
176.8mcg (44% DV)
Standard Release (Common)
28
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
172.8mcg (43% DV)
Standard Release (Common)
29
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
169.9mcg (42% DV)
Standard Release (Common)
30
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
169.2mcg (42% DV)
Standard Release (Common)
31
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
168.5mcg (42% DV)
Standard Release (Common)
32
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
162.8mcg (41% DV)
Standard Release (Common)
33
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
162.4mcg (41% DV)
Standard Release (Common)
34
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
159.1mcg (40% DV)
Standard Release (Common)
35
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
156mcg (39% DV)
Standard Release (Common)
36
Raw Beets (Beets, raw) 1 cup
148.2mcg (37% DV)
Standard Release (Common)
37
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
145mcg (36% DV)
Standard Release (Common)
38
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
140mcg (35% DV)
Standard Release (Common)
39
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
136mcg (34% DV)
Standard Release (Common)
40
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
134.4mcg (34% DV)
Standard Release (Common)
41
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
131.4mcg (33% DV)
Standard Release (Common)
42
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
131mcg (33% DV)
Standard Release (Common)
43
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
131mcg (33% DV)
Standard Release (Common)
44
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
127.4mcg (32% DV)
Standard Release (Common)
45
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
127mcg (32% DV)
Standard Release (Common)
46
Baked Beans (Beans, baked, home prepared) 1 cup
121.4mcg (30% DV)
Standard Release (Common)
47
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
120.5mcg (30% DV)
Standard Release (Common)
48
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
120.4mcg (30% DV)
Standard Release (Common)
49
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
117mcg (29% DV)
Standard Release (Common)
50
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
114.4mcg (29% DV)
Standard Release (Common)
51
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
108.6mcg (27% DV)
Standard Release (Common)
52
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
107.9mcg (27% DV)
Standard Release (Common)
53
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
106.7mcg (27% DV)
Standard Release (Common)
54
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
104mcg (26% DV)
Standard Release (Common)
55
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
102.4mcg (26% DV)
Standard Release (Common)
56
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
100.8mcg (25% DV)
Standard Release (Common)
57
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
100.8mcg (25% DV)
Standard Release (Common)
58
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
97.9mcg (24% DV)
Standard Release (Common)
59
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
97.9mcg (24% DV)
Standard Release (Common)
60
Raw Green Peas (Peas, green, raw) 1 cup
94.3mcg (24% DV)
Standard Release (Common)
61
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
93.6mcg (23% DV)
Standard Release (Common)
62
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
92.9mcg (23% DV)
Standard Release (Common)
63
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
92.2mcg (23% DV)
Standard Release (Common)
64
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
92mcg (23% DV)
Standard Release (Common)
65
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
91.6mcg (23% DV)
Standard Release (Common)
66
Raw Parsley (Parsley, fresh) 1 cup chopped
91.2mcg (23% DV)
Standard Release (Common)
67
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
90.5mcg (23% DV)
Standard Release (Common)
68
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
90.3mcg (23% DV)
Standard Release (Common)
69
Raw Parsnips (Parsnips, raw) 1 cup slices
89.1mcg (22% DV)
Standard Release (Common)
70
Durian (Durian, raw or frozen) 1 cup, chopped or diced
87.5mcg (22% DV)
Standard Release (Common)
71
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
87.4mcg (22% DV)
Standard Release (Common)
72
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
87.1mcg (22% DV)
Standard Release (Common)
73
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
87mcg (22% DV)
Standard Release (Common)
74
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
86.8mcg (22% DV)
Standard Release (Common)
75
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
84.5mcg (21% DV)
Standard Release (Common)
76
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
83.2mcg (21% DV)
Standard Release (Common)
77
Guavas (Guavas, common, raw) 1 cup
80.9mcg (20% DV)
Standard Release (Common)
78
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
80.5mcg (20% DV)
Standard Release (Common)
79
Kimchi (Cabbage, kimchi) 1 cup
78mcg (20% DV)
Standard Release (Common)
80
Quinoa, cooked 1 cup
77.7mcg (19% DV)
Standard Release (Common)
81
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
77mcg (19% DV)
Standard Release (Common)
82
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
75.2mcg (19% DV)
Standard Release (Common)
83
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
75.1mcg (19% DV)
Standard Release (Common)
84
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
74.4mcg (19% DV)
Standard Release (Common)
85
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
73.6mcg (18% DV)
Standard Release (Common)
86
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
73.1mcg (18% DV)
Standard Release (Common)
87
Endive (Endive, raw) 1 cup
71mcg (18% DV)
Standard Release (Common)
88
Mangos (Mangos, raw) 1 cup pieces
71mcg (18% DV)
Standard Release (Common)
89
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
70.2mcg (18% DV)
Standard Release (Common)
90
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
69.7mcg (17% DV)
Standard Release (Common)
91
Raw Asparagus (Asparagus, raw) 1 cup
69.7mcg (17% DV)
Standard Release (Common)
92
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
69.2mcg (17% DV)
Standard Release (Common)
93
Raw Peanuts (Peanuts, all types, raw) 1 oz
68.2mcg (17% DV)
Standard Release (Common)
94
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
68mcg (17% DV)
Standard Release (Common)
95
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
67.3mcg (17% DV)
Standard Release (Common)
96
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
67.3mcg (17% DV)
Standard Release (Common)
97
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
67mcg (17% DV)
Standard Release (Common)
98
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
67mcg (17% DV)
Standard Release (Common)
99
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
66.7mcg (17% DV)
Standard Release (Common)
100
Pomegranates (Pomegranates, raw) 1 cup
66.1mcg (17% DV)
Standard Release (Common)
101
Baked Potatoes with Skin (Peel) (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)
102
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
63.9mcg (16% DV)
Standard Release (Common)
103
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
63.6mcg (16% DV)
Standard Release (Common)
104
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
63.4mcg (16% DV)
Standard Release (Common)
105
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
63.4mcg (16% DV)
Standard Release (Common)
106
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
63.2mcg (16% DV)
Standard Release (Common)
107
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
62.9mcg (16% DV)
Standard Release (Common)
108
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
61.3mcg (15% DV)
Standard Release (Common)
109
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
61mcg (15% DV)
Standard Release (Common)
110
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
60.9mcg (15% DV)
Standard Release (Common)
111
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
60.4mcg (15% DV)
Standard Release (Common)
112
Raw Okra (Okra, raw) 1 cup
60mcg (15% DV)
Standard Release (Common)
113
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
59.8mcg (15% DV)
Standard Release (Common)
114
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
58.9mcg (15% DV)
Standard Release (Common)
115
Canned Chili With Beans (Chili with beans, canned) 1 cup
58.9mcg (15% DV)
Standard Release (Common)
116
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
58.8mcg (15% DV)
Standard Release (Common)
117
Raw Spinach (Spinach, raw) 1 cup
58.2mcg (15% DV)
Standard Release (Common)
118
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
58mcg (15% DV)
Standard Release (Common)
119
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
57.4mcg (14% DV)
Standard Release (Common)
120
Raw Broccoli (Broccoli, raw) 1 cup chopped
57.3mcg (14% DV)
Standard Release (Common)
121
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
57mcg (14% DV)
Standard Release (Common)
122
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
56.9mcg (14% DV)
Standard Release (Common)
123
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
56.1mcg (14% DV)
Standard Release (Common)
124
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
56mcg (14% DV)
Standard Release (Common)
125
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
56mcg (14% DV)
Standard Release (Common)
126
Feijoa (Feijoa, raw) 1 cup, pureed
55.9mcg (14% DV)
Standard Release (Common)
127
Raw Cassava (Cassava, raw) 1 cup
55.6mcg (14% DV)
Standard Release (Common)
128
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
54.9mcg (14% DV)
Standard Release (Common)
129
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)
130
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
54.6mcg (14% DV)
Standard Release (Common)
131
Cooked Amaranth (Amaranth grain, cooked) 1 cup
54.1mcg (14% DV)
Standard Release (Common)
132
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
54mcg (14% DV)
Standard Release (Common)
133
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
53.7mcg (13% DV)
Standard Release (Common)
134
Papaya (Papayas, raw) 1 cup 1 inch pieces
53.7mcg (13% DV)
Standard Release (Common)
135
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
52.8mcg (13% DV)
Standard Release (Common)
136
Uncooked Buckwheat (Buckwheat) 1 cup
51mcg (13% DV)
Standard Release (Common)
137
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
50.4mcg (13% DV)
Standard Release (Common)
138
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
50.4mcg (13% DV)
Standard Release (Common)
139
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
50.3mcg (13% DV)
Standard Release (Common)
140
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
50.2mcg (13% DV)
Standard Release (Common)
141
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
50mcg (13% DV)
Standard Release (Common)
142
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
50mcg (12% DV)
Standard Release (Common)
143
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
49.5mcg (12% DV)
Standard Release (Common)
144
Raw Oat Bran (Oat bran, raw) 1 cup
48.9mcg (12% DV)
Standard Release (Common)
145
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
48.6mcg (12% DV)
Standard Release (Common)
146
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mcg (12% DV)
Standard Release (Common)
147
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)
148
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
149
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
150
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
151
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
46.9mcg (12% DV)
Standard Release (Common)
152
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)
153
Raw Collards (Collards, raw) 1 cup, chopped
46.4mcg (12% DV)
Standard Release (Common)
154
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
46.4mcg (12% DV)
Standard Release (Common)
155
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
46.2mcg (12% DV)
Standard Release (Common)
156
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
45.4mcg (11% DV)
Standard Release (Common)
157
Cooked Teff (Teff, cooked) 1 cup
45.4mcg (11% DV)
Standard Release (Common)
158
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
45.2mcg (11% DV)
Standard Release (Common)
159
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
45mcg (11% DV)
Standard Release (Common)
160
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
45mcg (11% DV)
Standard Release (Common)
161
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)
162
Melon Balls (Melon balls, frozen) 1 cup, unthawed
45mcg (11% DV)
Standard Release (Common)
163
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
44.3mcg (11% DV)
Standard Release (Common)
164
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
44.2mcg (11% DV)
Standard Release (Common)
165
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
43.7mcg (11% DV)
Standard Release (Common)
166
Cooked Wild Rice (Wild rice, cooked) 1 cup
42.6mcg (11% DV)
Standard Release (Common)
167
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
41.7mcg (10% DV)
Standard Release (Common)
168
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)
169
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
41.3mcg (10% DV)
Standard Release (Common)
170
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
41.3mcg (10% DV)
Standard Release (Common)
171
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
41mcg (10% DV)
Standard Release (Common)
172
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
40.2mcg (10% DV)
Standard Release (Common)
173
Raw Garden Cress (Cress, garden, raw) 1 cup
40mcg (10% DV)
Standard Release (Common)
174
Strawberries (Strawberries, raw) 1 cup, sliced
39.8mcg (10% DV)
Standard Release (Common)
175
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
39.7mcg (10% DV)
Standard Release (Common)
176
Jackfruit (Jackfruit, raw) 1 cup, sliced
39.6mcg (10% DV)
Standard Release (Common)
177
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
39.2mcg (10% DV)
Standard Release (Common)
178
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
39mcg (10% DV)
Standard Release (Common)
179
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
39mcg (10% DV)
Standard Release (Common)
180
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
39mcg (10% DV)
Standard Release (Common)
181
Raw Cabbage (Cabbage, raw) 1 cup, chopped
38.3mcg (10% DV)
Standard Release (Common)
182
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
38.2mcg (10% DV)
Standard Release (Common)
183
Laver Seaweed (Seaweed, laver, raw) 10 sheets
38mcg (9% DV)
Standard Release (Common)
184
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
37.8mcg (9% DV)
Standard Release (Common)
185
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
37.6mcg (9% DV)
Standard Release (Common)
186
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
37.2mcg (9% DV)
Standard Release (Common)
187
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
37.2mcg (9% DV)
Standard Release (Common)
188
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
37mcg (9% DV)
Standard Release (Common)
189
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
36.9mcg (9% DV)
Standard Release (Common)
190
Cherimoya (Cherimoya, raw) 1 cup, pieces
36.8mcg (9% DV)
Standard Release (Common)
191
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
36.5mcg (9% DV)
Standard Release (Common)
192
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
36.1mcg (9% DV)
Standard Release (Common)
193
Blackberries (Blackberries, raw) 1 cup
36mcg (9% DV)
Standard Release (Common)
194
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
36mcg (9% DV)
Standard Release (Common)
195
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
36mcg (9% DV)
Standard Release (Common)
196
Raw Banana Peppers (Pepper, banana, raw) 1 cup
36mcg (9% DV)
Standard Release (Common)
197
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
35mcg (9% DV)
Standard Release (Common)
198
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
34.3mcg (9% DV)
Standard Release (Common)
199
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
34.1mcg (9% DV)
Standard Release (Common)
200
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
34mcg (9% DV)
Standard Release (Common)