Top Vegetables High in Folate (Vit B9)
About Vegetables and Folate (Vit B9)
There are quite a number of vegetables rich in folate, and most of this list will provide a significant portion of your recommended daily values.Some of the highest folate vegetables include edamame, spinach, parsley, sprouted peas, endive, romaine lettuce, beets, radish sprouts, butterhead lettuce and artichoke. Other folate rich vegetables are parsnip, bok choy, peas, leeks, scallion, broccoli, pea shoots, kale, okra and cauliflower.
We calculated the top vegetables for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in folate .
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Edamame
In 1 cup, edamame
has
482ug of
folate, or about
120% for adults.
| Folate (Vit B9) | |
|---|---|
|
482ug in 1 cup (155g) |
514ug in
200 Calories (165g) |
|
120%
|
130%
|
Complete nutrition for Edamame
Spinach
1 cup of spinach
contains
58ug of
folate, or about
15% for adults.
| Folate (Vit B9) | |
|---|---|
|
58ug in 1 cup (30g) |
1687ug in
200 Calories (870g) |
|
15%
|
420%
|
Complete nutrition for Spinach
Parsley
In 1 cup, parsley
has
91ug of
folate, or about
23% for adults.
| Folate (Vit B9) | |
|---|---|
|
91ug in 1 cup (60g) |
844ug in
200 Calories (556g) |
|
23%
|
210%
|
Complete nutrition for Parsley
Sprouted Peas
1 cup of sprouted pea
contains
173ug of
folate, or about
43% for adults.
| Folate (Vit B9) | |
|---|---|
|
173ug in 1 cup (120g) |
232ug in
200 Calories (161g) |
|
43%
|
58%
|
Complete nutrition for Sprouted Peas
Endive
In 1 head, endive
has
121ug of
folate, or about
30% for adults.
| Folate (Vit B9) | |
|---|---|
|
121ug in 1 head (85g) |
1670ug in
200 Calories (1176g) |
|
30%
|
420%
|
Complete nutrition for Endive
Romaine Lettuce
1 head of romaine lettuce
contains
851ug of
folate, or about
210% for adults.
| Folate (Vit B9) | |
|---|---|
|
851ug in 1 head (626g) |
1600ug in
200 Calories (1176g) |
|
210%
|
400%
|
Complete nutrition for Romaine Lettuce
Beets
In 1 cup, beet
has
148ug of
folate, or about
37% for adults.
| Folate (Vit B9) | |
|---|---|
|
148ug in 1 cup (136g) |
507ug in
200 Calories (465g) |
|
37%
|
130%
|
Complete nutrition for Beets
Radish Sprouts
1 cup of radish sprout
contains
36ug of
folate, or about
9% for adults.
| Folate (Vit B9) | |
|---|---|
|
36ug in 1 cup (38g) |
442ug in
200 Calories (465g) |
|
9%
|
110%
|
Complete nutrition for Radish Sprouts
Butterhead Lettuce
In 1 head, butterhead lettuce
has
119ug of
folate, or about
30% for adults.
| Folate (Vit B9) | |
|---|---|
|
119ug in 1 head (163g) |
1123ug in
200 Calories (1538g) |
|
30%
|
280%
|
Complete nutrition for Butterhead Lettuce
Artichoke
1 artichoke
contains
110ug of
folate, or about
28% for adults.
| Folate (Vit B9) | |
|---|---|
|
110ug in 1 artichoke (162g) |
289ug in
200 Calories (426g) |
|
28%
|
72%
|
Complete nutrition for Artichoke
Parsnip
In 1 cup, parsnip
has
89ug of
folate, or about
22% for adults.
| Folate (Vit B9) | |
|---|---|
|
89ug in 1 cup (133g) |
179ug in
200 Calories (267g) |
|
22%
|
45%
|
Complete nutrition for Parsnip
Bok Choy
1 cup of bok choy
contains
46ug of
folate, or about
12% for adults.
| Folate (Vit B9) | |
|---|---|
|
46ug in 1 cup (70g) |
1015ug in
200 Calories (1538g) |
|
12%
|
250%
|
Complete nutrition for Bok Choy
Peas
In 1 cup, pea
has
94ug of
folate, or about
24% for adults.
| Folate (Vit B9) | |
|---|---|
|
94ug in 1 cup (145g) |
160ug in
200 Calories (247g) |
|
24%
|
40%
|
Complete nutrition for Peas
Leeks
1 cup of leek
contains
57ug of
folate, or about
14% for adults.
| Folate (Vit B9) | |
|---|---|
|
57ug in 1 cup (89g) |
210ug in
200 Calories (328g) |
|
14%
|
52%
|
Complete nutrition for Leeks
Scallion
In 1 cup, scallion
has
64ug of
folate, or about
16% for adults.
| Folate (Vit B9) | |
|---|---|
|
64ug in 1 cup (100g) |
400ug in
200 Calories (625g) |
|
16%
|
100%
|
Complete nutrition for Scallion
Broccoli
1 cup of broccoli
contains
57ug of
folate, or about
14% for adults.
| Folate (Vit B9) | |
|---|---|
|
57ug in 1 cup (91g) |
371ug in
200 Calories (588g) |
|
14%
|
93%
|
Complete nutrition for Broccoli
Pea Shoots
In 1 cup, pea shoot
has
58ug of
folate, or about
15% for adults.
| Folate (Vit B9) | |
|---|---|
|
58ug in 1 cup (94g) |
354ug in
200 Calories (571g) |
|
15%
|
89%
|
Complete nutrition for Pea Shoots
Kale
1 cup of kale
contains
13ug of
folate, or about
3% for adults.
| Folate (Vit B9) | |
|---|---|
|
13ug in 1 cup (21g) |
354ug in
200 Calories (571g) |
|
3%
|
89%
|
Complete nutrition for Kale
Okra
In 1 cup, okra
has
60ug of
folate, or about
15% for adults.
| Folate (Vit B9) | |
|---|---|
|
60ug in 1 cup (100g) |
364ug in
200 Calories (606g) |
|
15%
|
91%
|
Complete nutrition for Okra
Cauliflower
1 head of cauliflower
contains
479ug of
folate, or about
120% for adults.
| Folate (Vit B9) | |
|---|---|
|
479ug in 1 head (840g) |
456ug in
200 Calories (800g) |
|
120%
|
110%
|
Complete nutrition for Cauliflower