Vegetables High in Folate: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in folate are Edamame (frozen, prepared) (311 µg, 78% DV), Turnip greens (raw) (194 µg, 49% DV) and Fava beans (in pod, raw) (148 µg, 37% DV). Per typical serving, Edamame (frozen, prepared) gives the most: 1 cup (155 g) has 482 µg (121% DV). 52 of the 122 vegetables ranked are a good source (10% DV or more) in a typical serving; 22 reach 20% DV, the FDA bar for “high in”.
Highest in folate per 100 g
30 of 122 ranked vegetables, most folate first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Edamame (frozen, prepared) | 311 µg78% DV | 1 cup155 g | 482 µg121% DV | 514 µg |
| 2 | Turnip greens (raw) | 194 µg49% DV | 1 cup55 g | 107 µg27% DV | 1,213 µg |
| 3 | Fava beans (in pod, raw) | 148 µg37% DV | 1 cup126 g | 186 µg47% DV | 336 µg |
| 3 | Okra (frozen, unprepared) | 148 µg37% DV | 1/3 package95 g | 141 µg35% DV | 987 µg |
| 5 | Spinach (cooked, boiled, drained, without salt) | 146 µg37% DV | 1 cup180 g | 263 µg66% DV | 1,270 µg |
| 6 | Peas (mature seeds, sprouted, raw) | 144 µg36% DV | 1 cup120 g | 173 µg43% DV | 232 µg |
| 7 | Navy beans (mature seeds, sprouted, raw) | 132 µg33% DV | 1 cup104 g | 137 µg34% DV | 394 µg |
| 8 | Balsam-pear (leafy tips, raw) | 128 µg32% DV | 1 leaf4 g | 5.1 µg1% DV | 853 µg |
| 9 | Brussels sprouts (frozen, unprepared) | 123 µg31% DV | 1/3 package95 g | 117 µg29% DV | 600 µg |
| 10 | Pinto beans (mature seeds, sprouted, raw) | 118 µg30% DV | 100 g | 118 µg30% DV | 381 µg |
| 11 | Broccoli (cooked, boiled, drained, with salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 11 | Broccoli (cooked, boiled, drained, without salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 13 | Lentils (sprouted, raw) | 100 µg25% DV | 1 cup77 g | 77 µg19% DV | 189 µg |
| 14 | Radish seeds (sprouted, raw) | 95 µg24% DV | 1 cup38 g | 36 µg9% DV | 442 µg |
| 15 | Grape leaves (raw) | 83 µg21% DV | 1 cup14 g | 12 µg3% DV | 178 µg |
| 16 | Savoy cabbage (raw) | 80 µg20% DV | 1 cup70 g | 56 µg14% DV | 593 µg |
| 17 | Napa cabbage (pe-tsai, raw) | 79 µg20% DV | 1 cup76 g | 60 µg15% DV | 988 µg |
| 18 | Lemon grass (raw) | 75 µg19% DV | 1 cup67 g | 50 µg13% DV | 152 µg |
| 19 | Butterhead lettuce (raw) | 73 µg18% DV | 1 head163 g | 119 µg30% DV | 1,123 µg |
| 20 | Balsam-pear (pods, raw) | 72 µg18% DV | 1 balsam-pear124 g | 89 µg22% DV | 847 µg |
| 21 | Broccoli (flower clusters, raw) | 71 µg18% DV | 1 cup flowerets71 g | 50 µg13% DV | 507 µg |
| 21 | Broccoli (leaves, raw) | 71 µg18% DV | 100 g | 71 µg18% DV | 507 µg |
| 21 | Broccoli (stalks, raw) | 71 µg18% DV | 1 stalk114 g | 81 µg20% DV | 507 µg |
| 24 | Artichokes (globe or french, raw) | 68 µg17% DV | 1 artichoke128 g | 87 µg22% DV | 289 µg |
| 24 | Sun-dried tomatoes | 68 µg17% DV | 1 cup54 g | 37 µg9% DV | 53 µg |
| 26 | Broccoli (frozen, chopped, unprepared) | 67 µg17% DV | 1 cup156 g | 105 µg26% DV | 515 µg |
| 27 | Bok choy (pak-choi, raw) | 66 µg17% DV | 1 cup70 g | 46 µg12% DV | 1,015 µg |
| 28 | Kale (cooked, boiled, drained, without salt) | 65 µg16% DV | 1 cup118 g | 77 µg19% DV | 361 µg |
| 28 | Green peas (raw) | 65 µg16% DV | 1 cup145 g | 94 µg24% DV | 160 µg |
| 30 | Leeks (raw) | 64 µg16% DV | 1 leek89 g | 57 µg14% DV | 210 µg |
Most folate per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Edamame (frozen, prepared) | 311 µg78% DV | 1 cup155 g | 482 µg121% DV | 514 µg |
| 2 | Spinach (cooked, boiled, drained, without salt) | 146 µg37% DV | 1 cup180 g | 263 µg66% DV | 1,270 µg |
| 3 | Cauliflower (green, raw) | 57 µg14% DV | 1 head431 g | 246 µg61% DV | 368 µg |
| 4 | Broccoli (cooked, boiled, drained, with salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 4 | Broccoli (cooked, boiled, drained, without salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 6 | Fava beans (in pod, raw) | 148 µg37% DV | 1 cup126 g | 186 µg47% DV | 336 µg |
| 7 | Peas (mature seeds, sprouted, raw) | 144 µg36% DV | 1 cup120 g | 173 µg43% DV | 232 µg |
| 8 | Okra (frozen, unprepared) | 148 µg37% DV | 1/3 package95 g | 141 µg35% DV | 987 µg |
| 9 | Navy beans (mature seeds, sprouted, raw) | 132 µg33% DV | 1 cup104 g | 137 µg34% DV | 394 µg |
| 10 | Green leaf lettuce (raw) | 38 µg10% DV | 1 head360 g | 137 µg34% DV | 507 µg |
| 11 | Butterhead lettuce (raw) | 73 µg18% DV | 1 head163 g | 119 µg30% DV | 1,123 µg |
| 12 | Pinto beans (mature seeds, sprouted, raw) | 118 µg30% DV | 100 g | 118 µg30% DV | 381 µg |
| 13 | Brussels sprouts (frozen, unprepared) | 123 µg31% DV | 1/3 package95 g | 117 µg29% DV | 600 µg |
| 14 | Kidney beans (mature seeds, sprouted, raw) | 59 µg15% DV | 1 cup184 g | 109 µg27% DV | 407 µg |
| 15 | Turnip greens (raw) | 194 µg49% DV | 1 cup55 g | 107 µg27% DV | 1,213 µg |
Most folate per 200 kcal
Nutrient density: folate for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 146 µg37% DV | 1 cup180 g | 263 µg66% DV | 1,270 µg |
| 2 | Turnip greens (raw) | 194 µg49% DV | 1 cup55 g | 107 µg27% DV | 1,213 µg |
| 3 | Butterhead lettuce (raw) | 73 µg18% DV | 1 head163 g | 119 µg30% DV | 1,123 µg |
| 4 | Bok choy (pak-choi, raw) | 66 µg17% DV | 1 cup70 g | 46 µg12% DV | 1,015 µg |
| 5 | Napa cabbage (pe-tsai, raw) | 79 µg20% DV | 1 cup76 g | 60 µg15% DV | 988 µg |
| 6 | Okra (frozen, unprepared) | 148 µg37% DV | 1/3 package95 g | 141 µg35% DV | 987 µg |
| 7 | Balsam-pear (leafy tips, raw) | 128 µg32% DV | 1 leaf4 g | 5.1 µg1% DV | 853 µg |
| 8 | Balsam-pear (pods, raw) | 72 µg18% DV | 1 balsam-pear124 g | 89 µg22% DV | 847 µg |
| 9 | Kimchi | 52 µg13% DV | 1 cup150 g | 78 µg20% DV | 693 µg |
| 10 | Broccoli (cooked, boiled, drained, with salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 10 | Broccoli (cooked, boiled, drained, without salt) | 108 µg27% DV | 1 stalk180 g | 194 µg49% DV | 617 µg |
| 12 | Brussels sprouts (frozen, unprepared) | 123 µg31% DV | 1/3 package95 g | 117 µg29% DV | 600 µg |
| 13 | Savoy cabbage (raw) | 80 µg20% DV | 1 cup70 g | 56 µg14% DV | 593 µg |
| 14 | Red leaf lettuce (raw) | 36 µg9% DV | 1 leaf outer17 g | 6.1 µg2% DV | 554 µg |
| 15 | Broccoli (frozen, chopped, unprepared) | 67 µg17% DV | 1 cup156 g | 105 µg26% DV | 515 µg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with folate, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Onions (dehydrated flakes) | 166 µg42% DV | 1 tbsp5 g | 8.3 µg2% DV | 95 µg |
| Carrot (dehydrated) | 55 µg14% DV | 1 cup74 g | 41 µg10% DV | 32 µg |
| Pumpkin pie mix (canned) | 35 µg9% DV | 1 cup270 g | 95 µg24% DV | 67 µg |
Which foods are ranked
- The 122 vegetables on CalorieExplorer with a reported folate value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (122 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for folate, 400 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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