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Folate, total

Essential nutrient
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Folate, Total Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Yeast extract spread 23.0 1.85 27.3
Spinach, raw 9.3 0.23 3.3
Endive, raw 9.2 0.17 1.1
Lettuce, cos or romaine, raw 8.8 0.17 2.0
Asparagus, frozen, unprepared 8.7 0.24 4.3
Asparagus, frozen, cooked, boiled, drained, with salt 8.2 0.18 2.2
Asparagus, frozen, cooked, boiled, drained, without salt 8.2 0.18 2.2
Chrysanthemum leaves, raw 8.0 0.24 1.9
Chrysanthemum, garland, raw 8.0 0.24 1.9
Vinespinach, (basella), raw 8.0 0.19 4.4
Mustard spinach, (tendergreen), raw 7.9 0.22 2.3
Mustard greens, frozen, unprepared 7.5 0.20 2.2
Asparagus, cooked, boiled, drained, with salt 7.4 0.22 3.9
Asparagus, cooked, boiled, drained 7.4 0.22 3.9
Epazote, raw 7.3 0.32 3.8
Spinach, cooked, boiled, drained, without salt 6.9 0.23 3.3
Spinach, cooked, boiled, drained, with salt 6.9 0.23 3.3
Turnip greens, raw 6.6 0.32 5.1
Turnip greens, cooked, boiled, drained, with salt 6.4 0.20 1.7
Turnip greens, cooked, boiled, drained, without salt 6.4 0.20 1.7
Asparagus, canned, regular pack, solids and liquids 6.1 0.15 2.6
Asparagus, canned, no salt added, solids and liquids 6.1 0.15 2.6
Lettuce, butterhead (includes boston and bibb types), raw 6.0 0.13 1.9
Goose, liver, raw 6.0 1.33 18.3
Duck, domesticated, liver, raw 5.8 1.36 17.2
Turkey, liver, all classes, raw 5.7 1.28 11.9
Arrowroot, raw 5.6 0.65 14.5
Cabbage, chinese (pak-choi), raw 5.4 0.13 2.2
Asparagus, canned, drained solids 5.4 0.19 2.2
Spinach, frozen, chopped or leaf, unprepared 5.3 0.29 4.3
Malabar spinach, cooked 5.3 0.23 2.3
Chicken, liver, all classes, raw 5.3 1.19 12.8
Cabbage, chinese (pe-tsai), raw 5.3 0.16 2.8
Okra, frozen, unprepared 5.3 0.30 5.3
Chayote, fruit, raw 5.2 0.19 3.4
Turnip greens, canned, no salt added 5.2 0.19 2.3
Chicory greens, raw 5.1 0.23 1.7
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt 4.8 0.16 1.8
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt 4.8 0.16 1.8
Broccoli, chinese, cooked 4.8 0.22 1.9
Seaweed, wakame, raw 4.6 0.45 10.1
Balsam-pear (bitter gourd), leafy tips, raw 4.5 0.30 6.3
Spinach, canned, regular pack, drained solids 4.5 0.23 2.8
Balsam-pear (bitter gourd), pods, raw 4.5 0.17 1.5
Parsley, fresh 4.5 0.36 5.0
Seaweed, kelp, raw 4.4 0.43 9.5
Seaweed, laver, raw 4.4 0.35 9.2
Escarole, cooked, boiled, drained, no salt added 4.3 0.19 1.0
Collards, raw 4.2 0.32 2.8
Cardoon, raw 4.2 0.17 2.9
Pumpkin flowers, raw 4.1 0.15 3.9
Arugula, raw 4.1 0.25 3.5
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt 4.0 0.14 1.7
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt 4.0 0.14 1.7
Sesbania flower, raw 3.9 0.27 7.4
Broccoli raab, raw 3.9 0.22 2.3
Seaweed, irishmoss, raw 3.9 0.49 11.8
Amaranth leaves, raw 3.9 0.23 5.7
Mustard greens, frozen, cooked, boiled, drained, with salt 3.8 0.19 2.3
Mustard greens, frozen, cooked, boiled, drained, without salt 3.8 0.19 2.3
Turkey, liver, all classes, cooked, simmered 3.8 1.89 17.7
Jute, potherb, raw 3.8 0.34 8.9
Cabbage, napa, cooked 3.7 0.12 2.8
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 3.7 0.34 4.2
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 3.7 0.34 4.2
Chives, raw 3.6 0.30 4.5
Dill weed, fresh 3.6 0.43 7.0
Cowpeas, leafy tips, raw 3.6 0.29 7.1
Broccoli, chinese, raw 3.6 0.30 2.7
Cabbage, kimchi 3.6 0.15 1.4
Chicken, liver, all classes, cooked, simmered 3.6 1.67 17.9
Okra, frozen, cooked, boiled, drained, without salt 3.6 0.29 5.2
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt 3.5 0.12 1.8
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 3.5 0.12 1.8
Turnip greens, frozen, unprepared 3.5 0.22 3.1
Artichokes, (globe or french), frozen, unprepared 3.4 0.38 5.3
Seaweed, agar, raw 3.4 0.26 6.6
Chicken, liver, all classes, cooked, pan-fried 3.4 1.72 19.0
Broccoli, frozen, spears, unprepared 3.3 0.29 4.1
Broccoli, cooked, boiled, drained, without salt 3.2 0.35 5.9
Broccoli, cooked, boiled, drained, with salt 3.2 0.35 5.9
Spinach, canned, regular pack, solids and liquids 3.1 0.19 2.7
Spinach, canned, no salt added, solids and liquids 3.1 0.19 2.1
Chicken, capons, giblets, raw 3.1 1.30 14.8
Swamp cabbage, (skunk cabbage), raw 3.1 0.19 3.1
Brussels sprouts, frozen, unprepared 3.1 0.41 6.2
Taro leaves, raw 3.1 0.42 7.0
Cabbage, savoy, raw 3.0 0.27 4.7
Basil, fresh 3.0 0.23 2.7
Okra, frozen, cooked, boiled, drained, with salt 3.0 0.34 5.2
Turnip greens, canned, solids and liquids 3.0 0.14 1.8
Kale, raw 2.9 0.49 7.5
Jute, potherb, cooked, boiled, drained, without salt 2.8 0.37 7.7
Jute, potherb, cooked, boiled, drained, with salt 2.8 0.37 7.7
Chicken, broilers or fryers, giblets, raw 2.8 1.24 14.8
Edamame, frozen, unprepared 2.8 1.09 10.4
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt 2.8 0.32 6.3
Pumpkin, flowers, cooked, boiled, drained, with salt 2.8 0.15 2.9
Pumpkin flowers, cooked, boiled, drained, without salt 2.8 0.15 3.0
Cowpeas, leafy tips, cooked, boiled, drained, with salt 2.8 0.22 5.4

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