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Beans and Lentils, Fruits, Grains and Pasta, Nuts and Seeds, Spices and Herbs, and Vegetables Highest in Folate (B9) and Folic acid

200 results

		Name	Folate (B9)	Folic acid	Data source
+	1	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	482.1mcg (121% DV)	0mcg	Standard Release (Common)
+	2	Raw Arrowroot (Arrowroot, raw) 1 cup, sliced	405.6mcg (101% DV)	0mcg	Standard Release (Common)
+	3	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	366.4mcg (92% DV)	0mcg	Standard Release (Common)
+	4	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	358.4mcg (90% DV)	0mcg	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)	0mcg	Standard Release (Common)
+	6	Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup	321.2mcg (80% DV)	0mcg	Standard Release (Common)
+	7	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	294.1mcg (74% DV)	0mcg	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)	0mcg	Standard Release (Common)
+	9	Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup	278.3mcg (70% DV)	0mcg	Standard Release (Common)
+	10	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	268.2mcg (67% DV)	0mcg	Standard Release (Common)
+	11	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	262.8mcg (66% DV)	0mcg	Standard Release (Common)
+	12	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	134.4mcg (34% DV)	123.2mcg	Standard Release (Common)
+	13	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	256.3mcg (64% DV)	0mcg	Standard Release (Common)
+	14	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	254.8mcg (64% DV)	0mcg	Standard Release (Common)
+	15	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	245.2mcg (61% DV)	0mcg	Standard Release (Common)
+	16	Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup	242.8mcg (61% DV)	0mcg	Standard Release (Common)
+	17	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	238.5mcg (60% DV)	0mcg	Standard Release (Common)
+	18	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	232.3mcg (58% DV)	0mcg	Standard Release (Common)
+	19	Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup	230.1mcg (58% DV)	0mcg	Standard Release (Common)
+	20	Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup	230.1mcg (58% DV)	0mcg	Standard Release (Common)
+	21	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	107.9mcg (27% DV)	104.2mcg	Standard Release (Common)
+	22	Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup	209.6mcg (52% DV)	0mcg	Standard Release (Common)
+	23	California Avocados (Avocados, raw, California) 1 cup, pureed	204.7mcg (51% DV)	0mcg	Standard Release (Common)
+	24	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	200.2mcg (50% DV)	0mcg	Standard Release (Common)
+	25	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	199.9mcg (50% DV)	0mcg	Standard Release (Common)
+	26	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	199.8mcg (50% DV)	0mcg	Standard Release (Common)
+	27	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	186.5mcg (47% DV)	0mcg	Standard Release (Common)
+	28	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	180.5mcg (45% DV)	0mcg	Standard Release (Common)
+	29	Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup	91.6mcg (23% DV)	86.9mcg	Standard Release (Common)
+	30	Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup	176.8mcg (44% DV)	0mcg	Standard Release (Common)
+	31	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	172.8mcg (43% DV)	0mcg	Standard Release (Common)
+	32	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	102.4mcg (26% DV)	68.8mcg	Standard Release (Common)
+	33	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	169.9mcg (42% DV)	0mcg	Standard Release (Common)
+	34	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	169.2mcg (42% DV)	0mcg	Standard Release (Common)
+	35	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	168.5mcg (42% DV)	0mcg	Standard Release (Common)
+	36	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	162.8mcg (41% DV)	0mcg	Standard Release (Common)
+	37	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	162.4mcg (41% DV)	0mcg	Standard Release (Common)
+	38	Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup	159.1mcg (40% DV)	0mcg	Standard Release (Common)
+	39	Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup	156mcg (39% DV)	0mcg	Standard Release (Common)
+	40	Raw Beets (Beets, raw) 1 cup	148.2mcg (37% DV)	0mcg	Standard Release (Common)
+	41	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	145mcg (36% DV)	0mcg	Standard Release (Common)
+	42	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	140mcg (35% DV)	0mcg	Standard Release (Common)
+	43	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	136mcg (34% DV)	0mcg	Standard Release (Common)
+	44	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	131.4mcg (33% DV)	0mcg	Standard Release (Common)
+	45	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	131mcg (33% DV)	0mcg	Standard Release (Common)
+	46	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	131mcg (33% DV)	0mcg	Standard Release (Common)
+	47	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	127.4mcg (32% DV)	0mcg	Standard Release (Common)
+	48	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	127mcg (32% DV)	0mcg	Standard Release (Common)
+	49	Baked Beans (Beans, baked, home prepared) 1 cup	121.4mcg (30% DV)	0mcg	Standard Release (Common)
+	50	Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup	120.5mcg (30% DV)	0mcg	Standard Release (Common)
+	51	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	120.4mcg (30% DV)	0mcg	Standard Release (Common)
+	52	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	117mcg (29% DV)	0mcg	Standard Release (Common)
+	53	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	114.4mcg (29% DV)	0mcg	Standard Release (Common)
+	54	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	108.6mcg (27% DV)	0mcg	Standard Release (Common)
+	55	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	106.7mcg (27% DV)	0mcg	Standard Release (Common)
+	56	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	104mcg (26% DV)	0mcg	Standard Release (Common)
+	57	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	100.8mcg (25% DV)	0mcg	Standard Release (Common)
+	58	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	100.8mcg (25% DV)	0mcg	Standard Release (Common)
+	59	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	97.9mcg (24% DV)	0mcg	Standard Release (Common)
+	60	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	97.9mcg (24% DV)	0mcg	Standard Release (Common)
+	61	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	62.9mcg (16% DV)	32.6mcg	Standard Release (Common)
+	62	Raw Green Peas (Peas, green, raw) 1 cup	94.3mcg (24% DV)	0mcg	Standard Release (Common)
+	63	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	93.6mcg (23% DV)	0mcg	Standard Release (Common)
+	64	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	92.9mcg (23% DV)	0mcg	Standard Release (Common)
+	65	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	92.2mcg (23% DV)	0mcg	Standard Release (Common)
+	66	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	92mcg (23% DV)	0mcg	Standard Release (Common)
+	67	Raw Parsley (Parsley, fresh) 1 cup chopped	91.2mcg (23% DV)	0mcg	Standard Release (Common)
+	68	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	90.5mcg (23% DV)	0mcg	Standard Release (Common)
+	69	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	90.3mcg (23% DV)	0mcg	Standard Release (Common)
+	70	Raw Parsnips (Parsnips, raw) 1 cup slices	89.1mcg (22% DV)	0mcg	Standard Release (Common)
+	71	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	87.4mcg (22% DV)	0mcg	Standard Release (Common)
+	72	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	87.1mcg (22% DV)	0mcg	Standard Release (Common)
+	73	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	87mcg (22% DV)	0mcg	Standard Release (Common)
+	74	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	86.8mcg (22% DV)	0mcg	Standard Release (Common)
+	75	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	84.5mcg (21% DV)	0mcg	Standard Release (Common)
+	76	Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed	83.2mcg (21% DV)	0mcg	Standard Release (Common)
+	77	Guavas (Guavas, common, raw) 1 cup	80.9mcg (20% DV)	0mcg	Standard Release (Common)
+	78	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	80.5mcg (20% DV)	0mcg	Standard Release (Common)
+	79	Kimchi (Cabbage, kimchi) 1 cup	78mcg (20% DV)	0mcg	Standard Release (Common)
+	80	Quinoa, cooked 1 cup	77.7mcg (19% DV)	0mcg	Standard Release (Common)
+	81	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	77mcg (19% DV)	0mcg	Standard Release (Common)
+	82	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	75.2mcg (19% DV)	0mcg	Standard Release (Common)
+	83	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	75.1mcg (19% DV)	0mcg	Standard Release (Common)
+	84	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	74.4mcg (19% DV)	0mcg	Standard Release (Common)
+	85	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	73.6mcg (18% DV)	0mcg	Standard Release (Common)
+	86	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	73.1mcg (18% DV)	0mcg	Standard Release (Common)
+	87	Endive (Endive, raw) 1 cup	71mcg (18% DV)	0mcg	Standard Release (Common)
+	88	Mangos (Mangos, raw) 1 cup pieces	71mcg (18% DV)	0mcg	Standard Release (Common)
+	89	California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes	70.2mcg (18% DV)	0mcg	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)	0mcg	Standard Release (Common)
+	91	Raw Asparagus (Asparagus, raw) 1 cup	69.7mcg (17% DV)	0mcg	Standard Release (Common)
+	92	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	69.2mcg (17% DV)	0mcg	Standard Release (Common)
+	93	Raw Peanuts (Peanuts, all types, raw) 1 oz	68.2mcg (17% DV)	0mcg	Standard Release (Common)
+	94	Dried Sweetened Mango (Mango, dried, sweetened) 100 grams	68mcg (17% DV)	0mcg	Standard Release (Common)
+	95	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	67.3mcg (17% DV)	0mcg	Standard Release (Common)
+	96	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	67.3mcg (17% DV)	0mcg	Standard Release (Common)
+	97	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	67mcg (17% DV)	0mcg	Standard Release (Common)
+	98	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	67mcg (17% DV)	0mcg	Standard Release (Common)
+	99	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	66.7mcg (17% DV)	0mcg	Standard Release (Common)
+	100	Pomegranates (Pomegranates, raw) 1 cup	66.1mcg (17% DV)	0mcg	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)	0mcg	Standard Release (Common)
+	102	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	63.9mcg (16% DV)	0mcg	Standard Release (Common)
+	103	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	63.6mcg (16% DV)	0mcg	Standard Release (Common)
+	104	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	63.4mcg (16% DV)	0mcg	Standard Release (Common)
+	105	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	63.4mcg (16% DV)	0mcg	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)	0mcg	Standard Release (Common)
+	107	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	61.3mcg (15% DV)	0mcg	Standard Release (Common)
+	108	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	61mcg (15% DV)	0mcg	Standard Release (Common)
+	109	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	60.9mcg (15% DV)	0mcg	Standard Release (Common)
+	110	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	60.4mcg (15% DV)	0mcg	Standard Release (Common)
+	111	Raw Okra (Okra, raw) 1 cup	60mcg (15% DV)	0mcg	Standard Release (Common)
+	112	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	59.8mcg (15% DV)	0mcg	Standard Release (Common)
+	113	Canned Chili With Beans (Chili with beans, canned) 1 cup	58.9mcg (15% DV)	0mcg	Standard Release (Common)
+	114	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	58.9mcg (15% DV)	0mcg	Standard Release (Common)
+	115	Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels	58.8mcg (15% DV)	0mcg	Standard Release (Common)
+	116	Raw Spinach (Spinach, raw) 1 cup	58.2mcg (15% DV)	0mcg	Standard Release (Common)
+	117	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	58mcg (15% DV)	0mcg	Standard Release (Common)
+	118	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	57.4mcg (14% DV)	0mcg	Standard Release (Common)
+	119	Raw Broccoli (Broccoli, raw) 1 cup chopped	57.3mcg (14% DV)	0mcg	Standard Release (Common)
+	120	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	57mcg (14% DV)	0mcg	Standard Release (Common)
+	121	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	56.9mcg (14% DV)	0mcg	Standard Release (Common)
+	122	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	56.1mcg (14% DV)	0mcg	Standard Release (Common)
+	123	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	56mcg (14% DV)	0mcg	Standard Release (Common)
+	124	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	56mcg (14% DV)	0mcg	Standard Release (Common)
+	125	Feijoa (Feijoa, raw) 1 cup, pureed	55.9mcg (14% DV)	0mcg	Standard Release (Common)
+	126	Raw Cassava (Cassava, raw) 1 cup	55.6mcg (14% DV)	0mcg	Standard Release (Common)
+	127	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	54.9mcg (14% DV)	0mcg	Standard Release (Common)
+	128	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	54.7mcg (14% DV)	0mcg	Standard Release (Common)
+	129	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	54.6mcg (14% DV)	0mcg	Standard Release (Common)
+	130	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	54mcg (14% DV)	0mcg	Standard Release (Common)
+	131	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	53.7mcg (13% DV)	0mcg	Standard Release (Common)
+	132	Papaya (Papayas, raw) 1 cup 1 inch pieces	53.7mcg (13% DV)	0mcg	Standard Release (Common)
+	133	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)	0mcg	Standard Release (Common)
+	134	Uncooked Buckwheat (Buckwheat) 1 cup	51mcg (13% DV)	0mcg	Standard Release (Common)
+	135	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	50.4mcg (13% DV)	0mcg	Standard Release (Common)
+	136	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	50.4mcg (13% DV)	0mcg	Standard Release (Common)
+	137	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	50.3mcg (13% DV)	0mcg	Standard Release (Common)
+	138	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	50.2mcg (13% DV)	0mcg	Standard Release (Common)
+	139	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	50mcg (13% DV)	0mcg	Standard Release (Common)
+	140	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	50mcg (12% DV)	0mcg	Standard Release (Common)
+	141	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	49.5mcg (12% DV)	0mcg	Standard Release (Common)
+	142	Raw Oat Bran (Oat bran, raw) 1 cup	48.9mcg (12% DV)	0mcg	Standard Release (Common)
+	143	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	48.4mcg (12% DV)	0mcg	Standard Release (Common)
+	144	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	48.4mcg (12% DV)	0mcg	Standard Release (Common)
+	145	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	47.3mcg (12% DV)	0mcg	Standard Release (Common)
+	146	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	47.3mcg (12% DV)	0mcg	Standard Release (Common)
+	147	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)	0mcg	Standard Release (Common)
+	148	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	46.9mcg (12% DV)	0mcg	Standard Release (Common)
+	149	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)	0mcg	Standard Release (Common)
+	150	Raw Collards (Collards, raw) 1 cup, chopped	46.4mcg (12% DV)	0mcg	Standard Release (Common)
+	151	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	46.4mcg (12% DV)	0mcg	Standard Release (Common)
+	152	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	46.2mcg (12% DV)	0mcg	Standard Release (Common)
+	153	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	45.4mcg (11% DV)	0mcg	Standard Release (Common)
+	154	Cooked Teff (Teff, cooked) 1 cup	45.4mcg (11% DV)	0mcg	Standard Release (Common)
+	155	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	45.2mcg (11% DV)	0mcg	Standard Release (Common)
+	156	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	45mcg (11% DV)	0mcg	Standard Release (Common)
+	157	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	45mcg (11% DV)	0mcg	Standard Release (Common)
+	158	Melon Balls (Melon balls, frozen) 1 cup, unthawed	45mcg (11% DV)	0mcg	Standard Release (Common)
+	159	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)	0mcg	Standard Release (Common)
+	160	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	44.3mcg (11% DV)	0mcg	Standard Release (Common)
+	161	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	44.2mcg (11% DV)	0mcg	Standard Release (Common)
+	162	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	43.7mcg (11% DV)	0mcg	Standard Release (Common)
+	163	Cooked Wild Rice (Wild rice, cooked) 1 cup	42.6mcg (11% DV)	0mcg	Standard Release (Common)
+	164	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	41.7mcg (10% DV)	0mcg	Standard Release (Common)
+	165	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	41.4mcg (10% DV)	0mcg	Standard Release (Common)
+	166	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	41.3mcg (10% DV)	0mcg	Standard Release (Common)
+	167	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	41.3mcg (10% DV)	0mcg	Standard Release (Common)
+	168	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	41mcg (10% DV)	0mcg	Standard Release (Common)
+	169	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	40.2mcg (10% DV)	0mcg	Standard Release (Common)
+	170	Raw Garden Cress (Cress, garden, raw) 1 cup	40mcg (10% DV)	0mcg	Standard Release (Common)
+	171	Strawberries (Strawberries, raw) 1 cup, sliced	39.8mcg (10% DV)	0mcg	Standard Release (Common)
+	172	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	39.7mcg (10% DV)	0mcg	Standard Release (Common)
+	173	Jackfruit (Jackfruit, raw) 1 cup, sliced	39.6mcg (10% DV)	0mcg	Standard Release (Common)
+	174	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	39.2mcg (10% DV)	0mcg	Standard Release (Common)
+	175	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	39mcg (10% DV)	0mcg	Standard Release (Common)
+	176	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	39mcg (10% DV)	0mcg	Standard Release (Common)
+	177	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	39mcg (10% DV)	0mcg	Standard Release (Common)
+	178	Raw Cabbage (Cabbage, raw) 1 cup, chopped	38.3mcg (10% DV)	0mcg	Standard Release (Common)
+	179	Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed	38.2mcg (10% DV)	0mcg	Standard Release (Common)
+	180	Laver Seaweed (Seaweed, laver, raw) 10 sheets	38mcg (9% DV)	0mcg	Standard Release (Common)
+	181	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	37.8mcg (9% DV)	0mcg	Standard Release (Common)
+	182	Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed	37.6mcg (9% DV)	0mcg	Standard Release (Common)
+	183	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	37.2mcg (9% DV)	0mcg	Standard Release (Common)
+	184	Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls	37.2mcg (9% DV)	0mcg	Standard Release (Common)
+	185	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	37mcg (9% DV)	0mcg	Standard Release (Common)
+	186	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	36.9mcg (9% DV)	0mcg	Standard Release (Common)
+	187	Cherimoya (Cherimoya, raw) 1 cup, pieces	36.8mcg (9% DV)	0mcg	Standard Release (Common)
+	188	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	36.5mcg (9% DV)	0mcg	Standard Release (Common)
+	189	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	36.1mcg (9% DV)	0mcg	Standard Release (Common)
+	190	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	36mcg (9% DV)	0mcg	Standard Release (Common)
+	191	Blackberries (Blackberries, raw) 1 cup	36mcg (9% DV)	0mcg	Standard Release (Common)
+	192	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	36mcg (9% DV)	0mcg	Standard Release (Common)
+	193	Raw Banana Peppers (Pepper, banana, raw) 1 cup	36mcg (9% DV)	0mcg	Standard Release (Common)
+	194	Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp	35mcg (9% DV)	0mcg	Standard Release (Common)
+	195	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	34.3mcg (9% DV)	0mcg	Standard Release (Common)
+	196	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	34.1mcg (9% DV)	0mcg	Standard Release (Common)
+	197	Sapodilla (Sapodilla, raw) 1 cup, pulp	33.7mcg (8% DV)	0mcg	Standard Release (Common)
+	198	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)	0mcg	Standard Release (Common)
+	199	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	33.2mcg (8% DV)	0mcg	Standard Release (Common)
+	200	Cooked Millet (Millet, cooked) 1 cup	33.1mcg (8% DV)	0mcg	Standard Release (Common)