Foods high in 5-methyl tetrahydrofolate (5-MTHF)
Every food and ingredient below is ranked by measured 5-methyl tetrahydrofolate (5-MTHF) content per 100 g, drawn live from 12 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.
Top 11 foods highest in 5-methyl tetrahydrofolate (5-MTHF)
Ranked by 5-methyl tetrahydrofolate (5-MTHF) per 100g, across Foundation Foods and FNDDS ingredients.
| # | Food or ingredient | Source | Per 100g (UG) |
|---|---|---|---|
| 1 | Collards, raw | Foundation Food | 80 |
| 2 | Cauliflower, raw | Foundation Food | 73 |
| 3 | Beets, raw | Foundation Food | 64 |
| 4 | Brussels sprouts, raw | Foundation Food | 63 |
| 5 | Cabbage, bok choy, raw | Foundation Food | 50 |
| 6 | Lettuce, cos or romaine, raw | Foundation Food | 40 |
| 7 | Squash, winter, butternut, raw | Foundation Food | 30 |
| 8 | Squash, winter, acorn, raw | Foundation Food | 28 |
| 9 | Squash, summer, yellow, includes skin, raw | Foundation Food | 23 |
| 10 | Squash, summer, green, zucchini, includes skin, raw | Foundation Food | 20 |
| 11 | Eggplant, raw | Foundation Food | 17 |
Lowest in 5-methyl tetrahydrofolate (5-MTHF)
For contrast — the 1 lowest non-zero values on record, per 100g.
| # | Food or ingredient | Source | Per 100g (UG) |
|---|---|---|---|
| 12 | Lettuce, cos or romaine, raw | Foundation Food | 40 |
More on 5-methyl tetrahydrofolate (5-MTHF)
What 5-methyl tetrahydrofolate (5-MTHF) is, how it is measured, and where these values come from.
5-methyl tetrahydrofolate (5-MTHF) nutrient reference →Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.
USDA release 2026-04-30. All values are per 100 g unless stated otherwise.