Folic Acid Rich Vegetables high in folic acid

Welcome to the list of the top 100 vegetables high in folic acid highest in folic acid content. Where the amount of folic acid ranges from 6 ug to 0 ug per 100g. The top vegetables high in folic acid is Spinach souffle with the highest folic acid content, which in 100g contains 6 ug of folic acid.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spinach souffle has a nutritional value score of 17 out of 100.

Other important and folic acid related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Spinach souffle, which is the top of the vegetables high in folic acid list for folic acid content in your diet, the amount of Calories is 169 kcal (8% RDA), the amount of Protein is 7.89 g (14% RDA), the amount of Fat is 12.95 g (20% RDA) and the amount of Carbohydrate is 5.9 g (5% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the folic acid content in Spinach souffle from the list of vegetables high in folic acid.

Top Twenty List - Highest folic acid Content per 100g

Below is a basic list for folic acid in vegetables high in folic acid for the top 20 vegetables high in folic acid. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Spinach souffle 6ug
2. Potato pancakes 6ug
3. Potatoes, au gratin, home-prepared from recipe using butter 3ug
4. Potatoes, au gratin, home-prepared from recipe using margarine 3ug
5. Potatoes, scalloped, home-prepared with butter 2ug
6. Potatoes, scalloped, home-prepared with margarine 2ug
7. Alfalfa seeds, sprouted, raw 0ug
8. Amaranth leaves, raw 0ug
9. Amaranth leaves, cooked, boiled, drained, without salt 0ug
10. Arrowhead, raw 0ug
11. Arrowhead, cooked, boiled, drained, without salt 0ug
12. Artichokes, (globe or french), raw 0ug
13. Artichokes, (globe or french), cooked, boiled, drained, without salt 0ug
14. Asparagus, raw 0ug
15. Asparagus, cooked, boiled, drained 0ug
16. Balsam-pear (bitter gourd), leafy tips, raw 0ug
17. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 0ug
18. Balsam-pear (bitter gourd), pods, raw 0ug
19. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 0ug
20. Bamboo shoots, raw 0ug

Highest Amount of folic acid per Serving

Please remember that the above gives an accurate value in 100g for high folic acid foods in your diet. You should also take into account portion sizes when you are considering the folic acid nutritional content.

The food with the highest folic acid content per typical serving is Spinach souffle which contains 8.16 ug in 1 cup (or 136 g). For this serving the Calories content is 229.84 kcal (11% RDA), the Protein content is 10.73 g (19% RDA), the Fat content is 17.61 g (27% RDA) and the Carbohydrate content is 8.02 g (6% RDA).

Ug of folic acid in vegetables high in folic acid (per 100g)

The list below gives the total folic acid content in the top 100 items from the general description 'vegetables high in folic acid' each of which show the folic acid amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of folic acid can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 52 items. The highest amount of folic acid from the 52 raw items is in Alfalfa seeds, sprouted, raw where the content is 0 ug per 100g. The number of food items which are cooked are 41 items. The highest amount of folic acid from the 41 cooked items is in Amaranth leaves, cooked, boiled, drained, without salt where the amount is 0 ug per 100g. Comparing raw and cooked vegetables high in folic acid shows that cooking can change the levels of folic acid by 0 ug in a 100g serving.

Nutritional Information Summary