12 Vegetables With More Folate Than Broccoli

Twelve vegetables contain more folate per 100 grams than broccoli, which has 63 mcg of folate per 100 g. The top contenders include Edamame with 311 mcg and Spinach with 194 mcg.

This article presents a ranked list of vegetables that surpass broccoli in folate content per 100 grams. Each entry highlights the amount of folate available in these vegetables.

Vegetables With More Folate Than Broccoli

Below is a ranked table of vegetables with higher folate levels than broccoli.

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 broccoli
1	Edamame	311 mcg	78%	394%
2	Spinach	194 mcg	49%	208%
3	Romaine Lettuce	136 mcg	34%	116%
4	Collard Greens	129 mcg	32%	105%
5	Beet	109 mcg	27%	73%
6	Arugula	97 mcg	24%	54%
7	Artichoke	68 mcg	17%	8%
8	Parsnip	67 mcg	17%	6%
9	Bok Choy	66 mcg	17%	5%
10	Peas	65 mcg	16%	3%
11	Leek	64 mcg	16%	2%
12	Scallion	64 mcg	16%	2%

For reference, broccoli has 63 mcg of folate per 100 g, about 16% 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 broccoli (63 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 include Edamame at 311 mcg, Spinach at 194 mcg, and Romaine Lettuce at 136 mcg per 100 g.

Does broccoli have a lot of folate?

Broccoli contains 63 mcg of folate per 100 g, which is 16% of the Daily Value based on a 400 mcg recommendation.

How much folate do you need per day?

The recommended daily intake of folate for adults is 400 mcg. This value may vary based on individual health needs and life stages.

Are these folate values per 100 grams or per serving?

All folate values mentioned are per 100 grams of the respective vegetables, ensuring a consistent comparison.

Key Takeaways

• Twelve vegetables exceed broccoli's folate content.
• Broccoli has 63 mcg of folate per 100 g.
• Edamame leads with 311 mcg of folate.
• Daily folate needs for adults are 400 mcg.