22 Vegetables With More Folate Than an Orange

Twenty-two vegetables contain more folate per 100 grams than an orange, which has 30 mcg of folate per 100 g. The highest folate content is found in Edamame at 311 mcg, followed by Spinach at 194 mcg, and Romaine Lettuce at 136 mcg.

This list highlights 22 vegetables that provide more folate than an orange, ranked by their folate content per 100 grams. Folate is an essential nutrient, and understanding which vegetables are rich in it can help in dietary planning.

Vegetables With More Folate Than an Orange

The following table ranks vegetables based on their folate content per 100 grams, showcasing those that exceed the folate levels found in an orange.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Folate (per 100 g)	% Daily Value	% More Than an orange
1	Edamame	311 mcg	78%	937%
2	Spinach	194 mcg	49%	547%
3	Romaine Lettuce	136 mcg	34%	353%
4	Collard Greens	129 mcg	32%	330%
5	Beet	109 mcg	27%	263%
6	Arugula	97 mcg	24%	223%
7	Artichoke	68 mcg	17%	127%
8	Parsnip	67 mcg	17%	123%
9	Bok Choy	66 mcg	17%	120%
10	Peas	65 mcg	16%	117%
11	Leek	64 mcg	16%	113%
12	Scallion	64 mcg	16%	113%
13	Broccoli	63 mcg	16%	110%
14	Brussels Sprouts	61 mcg	15%	103%
15	Okra	60 mcg	15%	100%
16	Cauliflower	57 mcg	14%	90%
17	Asparagus	52 mcg	13%	73%
18	Cabbage	43 mcg	11%	43%
19	Corn	42 mcg	11%	40%
20	Celery	36 mcg	9%	20%
21	Shallot	34 mcg	9%	13%
22	Green Beans	33 mcg	8%	10%

For reference, an orange has 30 mcg of folate per 100 g, about 8% of the Daily Value (400 mcg).

Track Your Folate Intake

Knowing which vegetables are richest in folate only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your folate intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Folate values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram folate content is higher than that of an orange (30 mcg), and ranked highest first. Percent Daily Value uses the US reference intake of 400 mcg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What vegetables have the most folate?

The vegetables with the most folate are Edamame, Spinach, and Romaine Lettuce, with Edamame leading at 311 mcg per 100 g.

Does an orange have a lot of folate?

An orange has 30 mcg of folate per 100 g, which is considered low compared to many vegetables.

How much folate do you need per day?

The recommended daily intake of folate is 400 mcg for most adults, making it important to include folate-rich foods in your diet.

Are these folate values per 100 grams or per serving?

All folate values listed are per 100 grams, providing a standardized measure to compare the folate content of different vegetables.

Key Takeaways

• Twenty-two vegetables exceed the folate content of an orange.
• An orange contains 30 mcg of folate per 100 g.
• Edamame has the highest folate content at 311 mcg per 100 g.
• The daily value for folate is 400 mcg.