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Vitamin B9 (folate)
Folate is the generic descriptor for folic acid and related compounds exhibiting qualitatively the biological activity of folic acid.
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1 |  | Sunflower seed kernels dried | 227 | 2 |  | Spinach raw | 194 | 3 |  | Lentils mature seeds, cooked, boiled, without salt | 181 | 4 |  | Chickpeas mature seeds, cooked, boiled, without salt | 172 | 4 |  | Pinto beans mature seeds, cooked, boiled, without salt | 172 | 6 |  | Mung beans mature seeds, cooked, boiled, without salt | 159 | 7 |  | Parsley fresh | 152 | 8 |  | Dill weed fresh | 150 | 9 |  | Asparagus cooked, boiled, drained | 149 | 9 |  | Black beans mature seeds, cooked, boiled, without salt | 149 | 11 |  | Kidney beans red, mature seeds, cooked, boiled, without salt | 130 | 12 |  | Hazelnuts or filberts | 113 | 13 |  | Broccoli cooked, boiled, drained, without salt | 108 | 14 |  | Spearmint fresh | 105 | 15 |  | English walnuts | 98 | 16 |  | Arugula raw | 97 | 16 |  | Sesame seeds whole, dried | 97 | 18 |  | Lima beans large, mature seeds, cooked, boiled, without salt | 83 | 19 |  | Avocados raw, all commercial varieties | 81 | 19 |  | White beans mature seeds, cooked, boiled, without salt | 81 | 21 |  | Beets cooked, boiled, drained | 80 | 21 |  | Garden cress raw | 80 | 23 |  | White wheat bread | 78 | 24 |  | Сhestnuts european, roasted | 70 | 25 |  | Cashew nuts dry roasted, without salt added | 69 | 26 |  | Basil fresh | 68 | 27 |  | Brie cheese | 65 | 27 |  | Green peas raw | 65 | 27 |  | Split peas mature seeds, cooked, boiled, without salt | 65 | 30 |  | Camembert cheese | 62 | 30 |  | Coriander leaves raw | 62 | 32 |  | Brussels sprout cooked, boiled, drained, without salt | 60 | 33 |  | Pumpkin seed kernels dried | 58 | 34 |  | Soybeans mature seeds, cooked, boiled, without salt | 54 | 35 |  | Pistachio nuts dry roasted, without salt added | 51 | 35 |  | Rye bread | 51 | 37 |  | Guavas common, raw | 49 | 38 |  | Sweet pepper red, raw | 46 | 39 |  | Almonds | 44 | 39 |  | Cauliflower cooked, boiled, drained, without salt | 44 | 39 |  | Whole egg cooked, hard-boiled | 44 | 42 |  | Cabbage raw | 43 | 42 |  | Mangos raw | 43 | 44 |  | Whole-wheat bread commercially prepared | 42 | 45 |  | Pomegranates raw | 38 | 46 |  | Papaya raw | 37 | 47 |  | Blue cheese | 36 | 47 |  | Red leaf lettuce raw | 36 | 49 |  | Atlantic salmon farmed, cooked, dry heat | 34 | 49 |  | Pine nuts dried | 34 | 51 |  | Green snap beans cooked, boiled, drained, without salt | 33 | 52 |  | Feta cheese | 32 | 53 |  | Green onion young , tops only | 30 | 53 |  | Oranges raw, all commercial varieties | 30 | 55 |  | Iceberg lettuce raw | 29 | 56 |  | Cheddar cheese | 27 | 57 |  | Wild rice cooked | 26 | 58 |  | Blackberries raw | 25 | 58 |  | Kiwifruit green, raw | 25 | 58 |  | Wheat bran bread | 25 | 61 |  | Common octopus cooked, moist heat | 24 | 61 |  | Strawberries raw | 24 | 63 |  | Sweet corn sweet, yellow, cooked, boiled, drained, without salt | 23 | 64 |  | Brazilnuts dried, unblanched | 22 | 64 |  | Pecans | 22 | 66 |  | Gouda cheese | 21 | 66 |  | Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised | 21 | 66 |  | Raspberries raw | 21 | 66 |  | Shiitake mushrooms cooked, without salt | 21 | 66 |  | Whole-wheat pasta cooked | 21 | 71 |  | Bananas raw | 20 | 71 |  | Scallop (bay and sea), cooked, steamed | 20 | 73 |  | Carrot raw | 19 | 73 |  | Honeydew melon raw | 19 | 73 |  | Millet cooked | 19 | 73 |  | Onion raw | 19 | 77 |  | Bulgur cooked | 18 | 77 |  | Pineapple raw, all varieties | 18 | 77 |  | Red cabbage raw | 18 | 77 |  | White mushrooms cooked, boiled, drained, without salt | 18 | 81 |  | Carp cooked, dry heat | 17 | 82 |  | Edam cheese | 16 | 82 |  | Pearled barley cooked | 16 | 82 |  | Tangerines raw | 16 | 82 |  | Veal composite of trimmed retail cuts, separable lean only, cooked | 16 | 86 |  | Beet greens raw | 15 | 86 |  | Couscous cooked | 15 | 86 |  | Tomato red, ripe, raw, year round average | 15 | 89 |  | Atlantic and Pacific halibut cooked, dry heat | 14 | 89 |  | Buckwheat groats roasted, cooked | 14 | 89 |  | Eastern oyster wild, cooked, moist heat | 14 | 89 |  | Eggplant cooked, boiled, drained, without salt | 14 | 89 |  | Swiss chard raw | 14 | 94 |  | Coho salmon wild, cooked, dry heat | 13 | 94 |  | Grapefruit raw, pink and red, all areas | 13 | 94 |  | Haddock cooked, dry heat | 13 | 97 |  | Atlantic herring cooked, dry heat | 12 | 97 |  | Carambola (starfruit) raw | 12 | 97 |  | Channel catfish farmed, cooked, dry heat | 12 | 97 |  | Rainbow trout farmed, cooked, dry heat | 12 | 97 |  | Ricotta cheese whole milk | 12 | 102 |  | Deer shoulder clod, separable lean only, cooked, braised | 11 | 102 |  | Dulce de Leche | 11 | 102 |  | Lemons raw, without peel | 11 | 102 |  | Milk chocolate | 11 | 102 |  | Northern lobster cooked, moist heat | 11 | 107 |  | Atlantic ocean perch cooked, dry heat | 10 | 107 |  | Duck domesticated, meat only, cooked, roasted | 10 | 107 |  | Gruyere cheese | 10 | 107 |  | Potato boiled, cooked in skin, flesh, without salt | 10 | 107 |  | Swiss cheese | 10 | 112 |  | Apricots raw | 9 | 112 |  | Brown rice long-grain, cooked | 9 | 112 |  | Cream cheese | 9 | 112 |  | Pumpkin cooked, boiled, drained, without salt | 9 | 112 |  | Rabbit domesticated, composite of cuts, cooked, stewed | 9 | 112 |  | Turkey whole, meat only, cooked, roasted | 9 | 118 |  | Atlantic cod cooked, dry heat | 8 | 118 |  | Cottage cheese 2% milkfat | 8 | 118 |  | Currants red and white, raw | 8 | 118 |  | Limes raw | 8 | 122 |  | Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | 7 | 122 |  | Cucumber with peel, raw | 7 | 122 |  | Mozzarella cheese whole milk | 7 | 122 |  | Parmesan cheese hard | 7 | 122 |  | Pasta cooked, unenriched, without added salt | 7 | 122 |  | Pears raw | 7 | 122 |  | White chocolate | 7 | 129 |  | Blueberries raw | 6 | 129 |  | Chicken broilers or fryers, meat only, stewed | 6 | 129 |  | Sweet potato cooked, boiled, without skin | 6 | 132 |  | Milk whole, 3.25% milkfat | 5 | 132 |  | Nectarines raw | 5 | 132 |  | Pink salmon cooked, dry heat | 5 | 132 |  | Plums raw | 5 | 136 |  | Cherries sweet, raw | 4 | 136 |  | Peaches yellow, raw | 4 | 138 |  | Apples raw, with skin | 3 | 138 |  | Butter without salt | 3 | 138 |  | Garlic raw | 3 | 138 |  | Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | 3 | 138 |  | Watermelon raw | 3 | 138 |  | White rice long-grain, regular, unenriched, cooked without salt | 3 | 144 |  | Goat cheese semisoft type | 2 | 144 |  | Grapes red or green (European type, such as Thompson seedless), raw | 2 | 144 |  | Honey | 2 | 144 |  | Yellowfin tuna fresh, cooked, dry heat | 2 | 148 |  | Cranberries raw | 1 | 148 |  | Rice noodles cooked | 1 | 150 |  | Dark chocolate 70-85% cacao solids | |
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