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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.
Ranking per |
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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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