This is a list of the 500 highest foods in food folate per calorie according to the USDA Food Data Central. Many grain based foods, such as bread and breakfast cereal, are fortified with folate. This list is just naturally ocurring folate.
Column Definitions
Food: Description of the food in question. I had to cut the end of some of these for formatting reasons.
Folate: Food folate per 100 grams of food in micrograms. This is ~3.5 Oz. This does NOT include folic acid added by fortification.
Cal: Calories per 100 grams of food.
Density: Micrograms of food folate per calorie.
The Recommended Dietary Allowance for folate is listed as micrograms (mcg) of dietary folate equivalents (DFE). Men and women ages 19 years and older should aim for 400 mcg DFE. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively. One mcg of food folate = one mcg DFE.
Most men and women could get the US RDA of folate with around 48 calories of spinach, which would be a little over 200 grams. Roughly 8 ounces.
+----------------------------------------------------------------------------------+--------+------+---------+ | food | folate | Cal | density | +----------------------------------------------------------------------------------+--------+------+---------+ | Spinach, raw | 194 | 23 | 8.43 | | Endive, raw | 142 | 17 | 8.35 | | Lettuce, cos or romaine, raw | 136 | 17 | 8.00 | | Asparagus, frozen, cooked, boiled, drained, without salt | 135 | 18 | 7.50 | | Leavening agents, yeast, baker's, compressed | 785 | 105 | 7.48 | | Leavening agents, yeast, baker's, active dry | 2340 | 325 | 7.20 | | Asparagus, cooked, boiled, drained | 149 | 22 | 6.77 | | Spinach, cooked, boiled, drained, without salt | 146 | 23 | 6.35 | | Turnip greens, cooked, boiled, drained, without salt | 118 | 20 | 5.90 | | Lettuce, butterhead (includes boston and bibb types), raw | 73 | 13 | 5.62 | | Cabbage, chinese (pak-choi), raw | 66 | 13 | 5.08 | | Asparagus, canned, drained solids | 96 | 19 | 5.05 | | Spinach, frozen, chopped or leaf, unprepared | 145 | 29 | 5.00 | | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | 5 | 1 | 5.00 | | Beverages, tea, black, brewed, prepared with tap water | 5 | 1 | 5.00 | | Cabbage, chinese (pe-tsai), raw | 79 | 16 | 4.94 | | Chicken, liver, all classes, raw | 588 | 119 | 4.94 | | Okra, frozen, unprepared | 148 | 30 | 4.93 | | Chayote, fruit, raw | 93 | 19 | 4.89 | | Chicory greens, raw | 110 | 23 | 4.78 | | Broccoli, chinese, cooked | 99 | 22 | 4.50 | | Seaweed, wakame, raw | 196 | 45 | 4.36 | | Yeast extract spread | 793 | 185 | 4.29 | | Spinach, canned, regular pack, drained solids | 98 | 23 | 4.26 | | Parsley, fresh | 152 | 36 | 4.22 | | Seaweed, kelp, raw | 180 | 43 | 4.19 | | Seaweed, laver, raw | 146 | 35 | 4.17 | | Collards, raw | 129 | 32 | 4.03 | | Arugula, raw | 97 | 25 | 3.88 | | Broccoli raab, raw | 83 | 22 | 3.77 | | Seaweed, irishmoss, raw | 182 | 49 | 3.71 | | Mustard greens, frozen, cooked, boiled, drained, without salt | 70 | 19 | 3.68 | | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 121 | 34 | 3.56 | | Chives, raw | 105 | 30 | 3.50 | | Broccoli, chinese, raw | 104 | 30 | 3.47 | | Cabbage, kimchi | 52 | 15 | 3.47 | | Chicken, liver, all classes, cooked, simmered | 578 | 167 | 3.46 | | Okra, frozen, cooked, boiled, drained, without salt | 100 | 29 | 3.45 | | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | 41 | 12 | 3.42 | | Seaweed, agar, raw | 85 | 26 | 3.27 | | Broccoli, cooked, boiled, drained, without salt | 108 | 35 | 3.09 | | Taro leaves, raw | 126 | 42 | 3.00 | | Basil, fresh | 68 | 23 | 2.96 | | Cabbage, savoy, raw | 80 | 27 | 2.96 | | Jute, potherb, cooked, boiled, drained, without salt | 104 | 37 | 2.81 | | Pumpkin flowers, cooked, boiled, drained, without salt | 41 | 15 | 2.73 | | Coriander (cilantro) leaves, raw | 62 | 23 | 2.70 | | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 51 | 19 | 2.68 | | Cauliflower, frozen, unprepared | 64 | 24 | 2.67 | | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | 119 | 45 | 2.64 | | Radicchio, raw | 60 | 23 | 2.61 | | Asparagus, raw | 52 | 20 | 2.60 | | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 88 | 34 | 2.59 | | Broccoli, frozen, chopped, unprepared | 67 | 26 | 2.58 | | Edamame, frozen, prepared | 311 | 121 | 2.57 | | Cabbage, mustard, salted | 72 | 28 | 2.57 | | Lettuce, green leaf, raw | 38 | 15 | 2.53 | | Beets, raw | 109 | 43 | 2.53 | | Chrysanthemum, garland, cooked, boiled, drained, without salt | 50 | 20 | 2.50 | | Cress, garden, raw | 80 | 32 | 2.50 | | Brussels sprouts, frozen, cooked, boiled, drained, without salt | 101 | 42 | 2.40 | | Cauliflower, raw | 57 | 25 | 2.28 | | Celery, raw | 36 | 16 | 2.25 | | Cauliflower, frozen, cooked, boiled, drained, without salt | 41 | 19 | 2.16 | | Broccoli raab, cooked | 71 | 33 | 2.15 | | Collards, frozen, chopped, cooked, boiled, drained, without salt | 76 | 36 | 2.11 | | Okra, cooked, boiled, drained, without salt | 46 | 22 | 2.09 | | Lettuce, iceberg (includes crisphead types), raw | 29 | 14 | 2.07 | | Mung beans, mature seeds, sprouted, raw | 61 | 30 | 2.03 | | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | 63 | 31 | 2.03 | | Beverages, coffee, brewed, prepared with tap water | 2 | 1 | 2.00 | | Onions, spring or scallions (includes tops and bulb), raw | 64 | 32 | 2.00 | | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 56 | 28 | 2.00 | | Cauliflower, cooked, boiled, drained, without salt | 44 | 23 | 1.91 | | Seaweed, agar, dried | 580 | 306 | 1.90 | | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 633 | 336 | 1.88 | | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | 28 | 15 | 1.87 | | Broccoli, raw | 63 | 34 | 1.85 | | Cauliflower, green, raw | 57 | 31 | 1.84 | | Celery, cooked, boiled, drained, without salt | 33 | 18 | 1.83 | | Okra, raw | 60 | 33 | 1.82 | | Beets, cooked, boiled, drained | 80 | 44 | 1.82 | | Squash, summer, all varieties, raw | 29 | 16 | 1.81 | | Mung beans, mature seeds, raw | 625 | 347 | 1.80 | | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, wi | 208 | 116 | 1.79 | | Turkey, whole, giblets, cooked, simmered | 303 | 173 | 1.75 | | Cabbage, raw | 43 | 25 | 1.72 | | Artichokes, (globe or french), cooked, boiled, drained, without salt | 89 | 53 | 1.68 | | Brussels sprouts, cooked, boiled, drained, without salt | 60 | 36 | 1.67 | | Babyfood, vegetables, spinach, creamed, strained | 61 | 37 | 1.65 | | Chicken, broilers or fryers, giblets, cooked, simmered | 257 | 157 | 1.64 | | Cress, garden, cooked, boiled, drained, without salt | 37 | 23 | 1.61 | | Beans, snap, yellow, canned, regular pack, drained solids | 32 | 20 | 1.60 | | Pate, chicken liver, canned | 321 | 201 | 1.60 | | Alfalfa seeds, sprouted, raw | 36 | 23 | 1.57 | | Radishes, raw | 25 | 16 | 1.56 | | Radishes, oriental, raw | 28 | 18 | 1.56 | | Lentils, mature seeds, cooked, boiled, without salt | 181 | 116 | 1.56 | | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | 29 | 19 | 1.53 | | Mung beans, mature seeds, cooked, boiled, without salt | 159 | 105 | 1.51 | | Beans, pinto, mature seeds, raw | 525 | 347 | 1.51 | | Beef, variety meats and by-products, liver, cooked, pan-fried | 260 | 175 | 1.49 | | Peppers, sweet, red, raw | 46 | 31 | 1.48 | | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 557 | 378 | 1.47 | | Sauce, fish, ready-to-serve | 51 | 35 | 1.46 | | Brussels sprouts, raw | 61 | 43 | 1.42 | | Squash, summer, zucchini, includes skin, raw | 24 | 17 | 1.41 | | Cabbage, japanese style, fresh, pickled | 42 | 30 | 1.40 | | Babyfood, vegetables, green beans, junior | 33 | 24 | 1.38 | | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | 29 | 21 | 1.38 | | Lentils, raw | 479 | 352 | 1.36 | | Beans, pink, mature seeds, raw | 463 | 343 | 1.35 | | Turnip greens, frozen, cooked, boiled, drained, without salt | 39 | 29 | 1.34 | | Spices, basil, dried | 310 | 233 | 1.33 | | Beef, variety meats and by-products, liver, cooked, braised | 253 | 191 | 1.32 | | Squash, summer, scallop, cooked, boiled, drained, without salt | 21 | 16 | 1.31 | | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | 127 | 97 | 1.31 | | Cabbage, cooked, boiled, drained, without salt | 30 | 23 | 1.30 | | Beans, black, mature seeds, raw | 444 | 341 | 1.30 | | Beans, snap, green, canned, regular pack, drained solids | 28 | 22 | 1.27 | | Pigeonpeas, immature seeds, raw | 173 | 136 | 1.27 | | Sauerkraut, canned, solids and liquids | 24 | 19 | 1.26 | | Boysenberries, frozen, unsweetened | 63 | 50 | 1.26 | | Babyfood, vegetables, garden vegetable, strained | 40 | 32 | 1.25 | | Broadbeans (fava beans), mature seeds, raw | 423 | 341 | 1.24 | | Beans, pinto, mature seeds, cooked, boiled, without salt | 172 | 143 | 1.20 | | Sweet potato leaves, cooked, steamed, without salt | 49 | 41 | 1.20 | | Pumpkin leaves, cooked, boiled, drained, without salt | 25 | 21 | 1.19 | | Horseradish, prepared | 57 | 48 | 1.19 | | Vegetable smoothie, NAKED JUICE, KALE BLAZER | 33 | 28 | 1.18 | | Beans, white, mature seeds, raw | 388 | 333 | 1.17 | | Cucumber, peeled, raw | 14 | 12 | 1.17 | | Beans, kidney, red, mature seeds, raw | 394 | 337 | 1.17 | | Lima beans, large, mature seeds, raw | 395 | 338 | 1.17 | | Beans, black, mature seeds, cooked, boiled, without salt | 149 | 132 | 1.13 | | Beans, pink, mature seeds, cooked, boiled, without salt | 168 | 149 | 1.13 | | Onions, young green, tops only | 30 | 27 | 1.11 | | Babyfood, green beans, dices, toddler | 32 | 29 | 1.10 | | Pepper, banana, raw | 29 | 27 | 1.07 | | Broccoli, frozen, spears, cooked, boiled, drained, without salt | 30 | 28 | 1.07 | | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without sa | 141 | 132 | 1.07 | | Beans, snap, green, raw | 33 | 31 | 1.06 | | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | 408 | 386 | 1.06 | | Leeks, (bulb and lower leaf-portion), raw | 64 | 61 | 1.05 | | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without s | 172 | 164 | 1.05 | | Beans, kidney, red, mature seeds, cooked, boiled, without salt | 130 | 127 | 1.02 | | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | 130 | 127 | 1.02 | | Spices, marjoram, dried | 274 | 271 | 1.01 | | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without sal | 23 | 23 | 1.00 | | Capers, canned | 23 | 23 | 1.00 | | Squash, summer, all varieties, cooked, boiled, drained, without salt | 20 | 20 | 1.00 | | Beverages, tea, herb, other than chamomile, brewed | 1 | 1 | 1.00 | | Beverages, tea, herb, brewed, chamomile | 1 | 1 | 1.00 | | Radishes, oriental, cooked, boiled, drained, without salt | 17 | 17 | 1.00 | | Mollusks, clam, mixed species, canned, liquid | 2 | 2 | 1.00 | | Peas, edible-podded, raw | 42 | 42 | 1.00 | | Soybeans, mature seeds, sprouted, cooked, steamed | 80 | 81 | 0.99 | | Spices, thyme, dried | 274 | 276 | 0.99 | | Spices, coriander leaf, dried | 274 | 279 | 0.98 | | Beets, canned, drained solids | 30 | 31 | 0.97 | | Babyfood, dinner, broccoli and chicken, junior | 59 | 62 | 0.95 | | Tomato and vegetable juice, low sodium | 21 | 22 | 0.95 | | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | 104 | 110 | 0.95 | | Vegetable juice cocktail, canned | 21 | 22 | 0.95 | | Beans, snap, yellow, cooked, boiled, drained, without salt | 33 | 35 | 0.94 | | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | 33 | 35 | 0.94 | | Beans, snap, green, cooked, boiled, drained, without salt | 33 | 35 | 0.94 | | Restaurant, Chinese, vegetable chow mein, without meat or noodles | 40 | 43 | 0.93 | | Soy flour, defatted | 305 | 327 | 0.93 | | Peppers, jalapeno, raw | 27 | 29 | 0.93 | | Lemon juice, raw | 20 | 22 | 0.91 | | Babyfood, vegetables, beets, strained | 31 | 34 | 0.91 | | Babyfood, juice, orange-carrot | 39 | 43 | 0.91 | | Mungo beans, mature seeds, cooked, boiled, without salt | 94 | 105 | 0.90 | | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | 100 | 111 | 0.90 | | Babyfood, vegetables, green beans, strained | 24 | 27 | 0.89 | | Spices, oregano, dried | 237 | 265 | 0.89 | | Grape leaves, raw | 83 | 93 | 0.89 | | Eggplant, raw | 22 | 25 | 0.88 | | Fennel, bulb, raw | 27 | 31 | 0.87 | | Spices, sage, ground | 274 | 315 | 0.87 | | Papayas, raw | 37 | 43 | 0.86 | | Beans, mung, mature seeds, sprouted, canned, drained solids | 10 | 12 | 0.83 | | Cabbage, red, cooked, boiled, drained, without salt | 24 | 29 | 0.83 | | Tomatoes, red, ripe, raw, year round average | 15 | 18 | 0.83 | | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | 23 | 28 | 0.82 | | Chayote, fruit, cooked, boiled, drained, with salt | 18 | 22 | 0.82 | | Beans, snap, green, frozen, cooked, boiled, drained without salt | 23 | 28 | 0.82 | | Watercress, raw | 9 | 11 | 0.82 | | Parsnips, cooked, boiled, drained, without salt | 58 | 71 | 0.82 | | Peas, green, raw | 65 | 81 | 0.80 | | Soy flour, full-fat, raw | 345 | 434 | 0.79 | | Soy flour, low-fat | 289 | 372 | 0.78 | | Peas, green, split, mature seeds, raw | 274 | 352 | 0.78 | | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | 10 | 13 | 0.77 | | Soy sauce made from soy and wheat (shoyu), low sodium | 44 | 57 | 0.77 | | Mushrooms, white, raw | 17 | 22 | 0.77 | | Peas, green, frozen, cooked, boiled, drained, without salt | 59 | 78 | 0.76 | | Peanut flour, defatted | 248 | 327 | 0.76 | | Strawberries, raw | 24 | 32 | 0.75 | | Chayote, fruit, cooked, boiled, drained, without salt | 18 | 24 | 0.75 | | Peas, green, cooked, boiled, drained, without salt | 63 | 84 | 0.75 | | Beverages, Protein powder soy based | 289 | 388 | 0.74 | | Chard, swiss, raw | 14 | 19 | 0.74 | | Peppers, sweet, green, freeze-dried | 229 | 314 | 0.73 | | Lima beans, large, mature seeds, cooked, boiled, without salt | 83 | 115 | 0.72 | | Tomatoes, red, ripe, cooked | 13 | 18 | 0.72 | | Soup, black bean, canned, prepared with equal volume water | 33 | 46 | 0.72 | | Peppers, serrano, raw | 23 | 32 | 0.72 | | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 44 | 61 | 0.72 | | Mangos, raw | 43 | 60 | 0.72 | | Refried beans, canned, fat-free | 57 | 79 | 0.72 | | Guavas, common, raw | 49 | 68 | 0.72 | | Beans, great northern, mature seeds, canned, low sodium | 81 | 114 | 0.71 | | Squash, winter, all varieties, raw | 24 | 34 | 0.71 | | Beans, liquid from stewed kidney beans | 33 | 47 | 0.70 | | Peppers, sweet, red, frozen, chopped, unprepared | 14 | 20 | 0.70 | | Veggie burgers or soyburgers, unprepared | 124 | 177 | 0.70 | | Fruit juice smoothie, NAKED JUICE, strawberry banana | 35 | 50 | 0.70 | | Sandwich spread, meatless | 103 | 149 | 0.69 | | Peas, green, frozen, unprepared | 53 | 77 | 0.69 | | Peas, edible-podded, boiled, drained, without salt | 29 | 42 | 0.69 | | Beet greens, raw | 15 | 22 | 0.68 | | Pickles, cucumber, dill or kosher dill | 8 | 12 | 0.67 | | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 35 | 52 | 0.67 | | Beans, black, mature seeds, canned, low sodium | 61 | 91 | 0.67 | | Orange juice, raw | 30 | 45 | 0.67 | | Beans, black turtle, mature seeds, cooked, boiled, without salt | 86 | 130 | 0.66 | | Mushrooms, white, cooked, boiled, drained, without salt | 18 | 28 | 0.64 | | Oranges, raw, all commercial varieties | 30 | 47 | 0.64 | | Babyfood, cereal, oatmeal, dry fortified | 248 | 394 | 0.63 | | Corn, sweet, yellow, canned, cream style, regular pack | 45 | 72 | 0.63 | | Fruit juice smoothie, ODWALLA, strawberry banana | 30 | 48 | 0.63 | | Melons, cantaloupe, raw | 21 | 34 | 0.62 | | Spices, parsley, dried | 180 | 292 | 0.62 | | Corn, sweet, yellow, canned, vacuum pack, regular pack | 49 | 79 | 0.62 | | Pumpkin, raw | 16 | 26 | 0.62 | | Snacks, soy chips or crisps, salted | 240 | 385 | 0.62 | | Corn, sweet, white, canned, cream style, regular pack | 45 | 74 | 0.61 | | Crustaceans, crab, blue, cooked, moist heat | 51 | 83 | 0.61 | | Crustaceans, crab, blue, canned | 51 | 83 | 0.61 | | Onions, frozen, whole, unprepared | 21 | 35 | 0.60 | | Beans, shellie, canned, solids and liquids | 18 | 30 | 0.60 | | Dandelion greens, raw | 27 | 45 | 0.60 | | Sauce, chili, peppers, hot, immature green, canned | 12 | 20 | 0.60 | | Papad | 219 | 371 | 0.59 | | Peppers, hot pickled, canned | 13 | 22 | 0.59 | | Kohlrabi, raw | 16 | 27 | 0.59 | | Babyfood, cereal, rice, dry fortified | 230 | 390 | 0.59 | | Babyfood, juice, orange | 26 | 45 | 0.58 | | Beans, white, mature seeds, cooked, boiled, without salt | 81 | 139 | 0.58 | | Babyfood, vegetables, carrots, strained | 15 | 26 | 0.58 | | Peppers, hot chili, red, raw | 23 | 40 | 0.58 | | Cabbage, red, raw | 18 | 31 | 0.58 | | Peppers, hot chili, green, raw | 23 | 40 | 0.58 | | Blackberries, raw | 25 | 43 | 0.58 | | Rutabagas, raw | 21 | 37 | 0.57 | | Peppers, sweet, red, cooked, boiled, drained, without salt | 16 | 28 | 0.57 | | Soup, beef stroganoff, canned, chunky style, ready-to-serve | 56 | 98 | 0.57 | | Peppers, sweet, green, cooked, boiled, drained, without salt | 16 | 28 | 0.57 | | Beans, yellow, mature seeds, cooked, boiled, without salt | 81 | 144 | 0.56 | | Fish, roe, mixed species, raw | 80 | 143 | 0.56 | | Babyfood, vegetables, peas, strained | 28 | 50 | 0.56 | | Beans, navy, mature seeds, canned | 62 | 113 | 0.55 | | Mushrooms, shiitake, dried | 163 | 296 | 0.55 | | Peas, split, mature seeds, cooked, boiled, without salt | 65 | 118 | 0.55 | | Babyfood, peas, dices, toddler | 35 | 64 | 0.55 | | Turnips, raw | 15 | 28 | 0.54 | | Corn, sweet, yellow, canned, whole kernel, drained solids | 36 | 67 | 0.54 | | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | 44 | 82 | 0.54 | | Squash, winter, all varieties, cooked, baked, without salt | 20 | 37 | 0.54 | | Peas and carrots, frozen, cooked, boiled, drained, without salt | 26 | 48 | 0.54 | | Soy protein isolate | 176 | 335 | 0.53 | | Lemon juice from concentrate, canned or bottled | 9 | 17 | 0.53 | | Luncheon slices, meatless | 100 | 189 | 0.53 | | Babyfood, vegetables, carrots, junior | 17 | 32 | 0.53 | | Beef, variety meats and by-products, kidneys, cooked, simmered | 83 | 158 | 0.53 | | Blackberries, frozen, unsweetened | 34 | 64 | 0.53 | | Melons, honeydew, raw | 19 | 36 | 0.53 | | Sauce, peppers, hot, chili, mature red, canned | 11 | 21 | 0.52 | | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, wit | 13 | 25 | 0.52 | | Beet greens, cooked, boiled, drained, without salt | 14 | 27 | 0.52 | | Orange juice, frozen concentrate, unsweetened, undiluted | 77 | 148 | 0.52 | | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | 19 | 37 | 0.51 | | Orange juice, canned, unsweetened | 24 | 47 | 0.51 | | Corn, sweet, white, canned, whole kernel, drained solids | 36 | 71 | 0.51 | | Avocados, raw, all commercial varieties | 81 | 160 | 0.51 | | Tomatoes, red, ripe, canned, packed in tomato juice | 8 | 16 | 0.50 | | Rutabagas, cooked, boiled, drained, without salt | 15 | 30 | 0.50 | | Peppers, sweet, green, raw | 10 | 20 | 0.50 | | Strawberries, frozen, unsweetened | 17 | 35 | 0.49 | | Mollusks, mussel, blue, raw | 42 | 86 | 0.49 | | Vegetables, mixed, canned, drained solids | 24 | 49 | 0.49 | | Corn, sweet, yellow, raw | 42 | 86 | 0.49 | | Mushrooms, canned, drained solids | 12 | 25 | 0.48 | | Rice mix, white and wild, flavored, unprepared | 169 | 355 | 0.48 | | Beverages, Orange juice, light, No pulp | 10 | 21 | 0.48 | | Onions, raw | 19 | 40 | 0.48 | | Crustaceans, crayfish, mixed species, wild, raw | 37 | 77 | 0.48 | | Collards, cooked, boiled, drained, without salt | 16 | 33 | 0.48 | | Onions, dehydrated flakes | 166 | 349 | 0.48 | | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | 10 | 21 | 0.48 | | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | 10 | 21 | 0.48 | | Cucumber, with peel, raw | 7 | 15 | 0.47 | | Kale, frozen, cooked, boiled, drained, without salt | 14 | 30 | 0.47 | | Gravy, meat or poultry, low sodium, prepared | 25 | 53 | 0.47 | | Loganberries, frozen | 26 | 55 | 0.47 | | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, withou | 8 | 17 | 0.47 | | Pomegranates, raw | 38 | 83 | 0.46 | | Soup, broccoli cheese, canned, condensed, commercial | 40 | 87 | 0.46 | | Kale, cooked, boiled, drained, without salt | 13 | 28 | 0.46 | | Onions, frozen, whole, cooked, boiled, drained, without salt | 13 | 28 | 0.46 | | Onions, frozen, chopped, cooked, boiled, drained, without salt | 13 | 28 | 0.46 | | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | 31 | 68 | 0.46 | | Carrots, raw | 19 | 41 | 0.46 | | Babyfood, vegetable, butternut squash and corn | 23 | 50 | 0.46 | | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | 24 | 52 | 0.46 | | Spices, poultry seasoning | 138 | 307 | 0.45 | | Tortillas, ready-to-bake or -fry, whole wheat | 138 | 310 | 0.45 | | Lemon juice, frozen, unsweetened, single strength | 10 | 22 | 0.45 | | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | 9 | 20 | 0.45 | | Chard, swiss, cooked, boiled, drained, without salt | 9 | 20 | 0.45 | | Formulated Bar, SOUTH BEACH protein bar | 184 | 412 | 0.45 | | Soybeans, mature seeds, roasted, salted | 211 | 469 | 0.45 | | Egg, yolk, raw, fresh | 146 | 322 | 0.45 | | Pumpkin, cooked, boiled, drained, without salt | 9 | 20 | 0.45 | | Pomegranate juice, bottled | 24 | 54 | 0.44 | | Lambsquarters, cooked, boiled, drained, without salt | 14 | 32 | 0.44 | | Mustard greens, raw | 12 | 27 | 0.44 | | Peas and onions, frozen, cooked, boiled, drained, without salt | 20 | 45 | 0.44 | | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 35 | 81 | 0.43 | | Snacks, pretzels, hard, plain, salted | 166 | 384 | 0.43 | | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to | 29 | 68 | 0.43 | | Restaurant, Chinese, beef and vegetables | 45 | 105 | 0.43 | | Egg, duck, whole, fresh, raw | 80 | 185 | 0.43 | | Soup, chicken broth, less/reduced sodium, ready to serve | 3 | 7 | 0.43 | | Rolls, hamburger, whole grain white, calcium-fortified | 106 | 255 | 0.42 | | Peanuts, all types, raw | 240 | 567 | 0.42 | | Fast foods, french toast sticks | 142 | 340 | 0.42 | | Egg, quail, whole, fresh, raw | 66 | 158 | 0.42 | | Restaurant, Chinese, chicken and vegetables | 40 | 95 | 0.42 | | Beets, pickled, canned, solids and liquids | 27 | 65 | 0.42 | | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared | 36 | 88 | 0.41 | | Turnips, cooked, boiled, drained, without salt | 9 | 22 | 0.41 | | Seeds, sunflower seed kernels, dry roasted, without salt | 237 | 582 | 0.41 | | Egg, goose, whole, fresh, raw | 76 | 185 | 0.41 | | Eggplant, pickled | 20 | 49 | 0.41 | | Kohlrabi, cooked, boiled, drained, without salt | 12 | 29 | 0.41 | | Kiwifruit, green, raw | 25 | 61 | 0.41 | | Meatballs, meatless | 78 | 197 | 0.40 | | Raspberries, raw | 21 | 52 | 0.40 | | Seeds, sunflower seed kernels, oil roasted, without salt | 234 | 592 | 0.40 | | Vegetarian meatloaf or patties | 78 | 197 | 0.40 | | Chicken, feet, boiled | 86 | 215 | 0.40 | | Eggplant, cooked, boiled, drained, without salt | 14 | 35 | 0.40 | | Carrots, cooked, boiled, drained, without salt | 14 | 35 | 0.40 | | Lime juice, raw | 10 | 25 | 0.40 | | Soup, chicken and vegetable, canned, ready-to-serve | 13 | 33 | 0.39 | | Orange juice, chilled, includes from concentrate | 19 | 49 | 0.39 | | Garlic bread, frozen | 136 | 350 | 0.39 | | Tomatoes, green, raw | 9 | 23 | 0.39 | | Carambola, (starfruit), raw | 12 | 31 | 0.39 | | Sausage, chicken or turkey, Italian style, lower sodium | 71 | 183 | 0.39 | | Seeds, sunflower seed kernels, dried | 227 | 584 | 0.39 | | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | 31 | 80 | 0.39 | | Dandelion greens, cooked, boiled, drained, without salt | 13 | 33 | 0.39 | | Mushrooms, shiitake, cooked, without salt | 21 | 56 | 0.38 | | Tomato products, canned, sauce | 9 | 24 | 0.38 | | Drumstick leaves, cooked, boiled, drained, without salt | 23 | 60 | 0.38 | | Malt beverage, includes non-alcoholic beer | 14 | 37 | 0.38 | | Lime juice, canned or bottled, unsweetened | 8 | 21 | 0.38 | | Rhubarb, frozen, uncooked | 8 | 21 | 0.38 | | Lemons, raw, without peel | 11 | 29 | 0.38 | | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | 144 | 393 | 0.37 | | Wheat bran, crude | 79 | 216 | 0.37 | | Babyfood, GERBER, Banana with orange medley | 31 | 86 | 0.36 | | Babyfood, ravioli, cheese filled, with tomato sauce | 36 | 99 | 0.36 | | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | 29 | 81 | 0.36 | | Pineapple, raw, all varieties | 18 | 50 | 0.36 | | Onions, cooked, boiled, drained, with salt | 15 | 42 | 0.36 | | Carrots, canned, regular pack, drained solids | 9 | 25 | 0.36 | | Turnips, frozen, cooked, boiled, drained, without salt | 8 | 23 | 0.35 | | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | 33 | 93 | 0.35 | | Kefir, lowfat, strawberry, LIFEWAY | 22 | 62 | 0.35 | | Fast foods, burrito, with beans and cheese | 71 | 205 | 0.35 | | Vegetarian fillets | 102 | 290 | 0.35 | | Quinoa, cooked | 42 | 120 | 0.35 | | Bread, potato | 92 | 266 | 0.35 | | Mustard greens, cooked, boiled, drained, without salt | 9 | 26 | 0.35 | | Pumpkin, canned, without salt | 12 | 34 | 0.35 | | Celery flakes, dried | 107 | 319 | 0.34 | | Snacks, CLIF BAR, mixed flavors | 118 | 346 | 0.34 | | Focaccia, Italian flatbread, plain | 84 | 249 | 0.34 | | Tomato products, canned, sauce, with onions, green peppers, and celery | 14 | 41 | 0.34 | | Chicken, meatless | 76 | 224 | 0.34 | | Onions, cooked, boiled, drained, without salt | 15 | 44 | 0.34 | | Beverages, tea, instant, unsweetened, powder | 103 | 315 | 0.33 | | Spices, pepper, red or cayenne | 106 | 318 | 0.33 | | Beverages, tea, instant, decaffeinated, unsweetened | 103 | 315 | 0.33 | | Snacks, beef jerky, chopped and formed | 134 | 410 | 0.33 | | Cheese, cream, fat free | 35 | 105 | 0.33 | | Soymilk, original and vanilla, unfortified | 18 | 54 | 0.33 | | Soup, beef broth, less/reduced sodium, ready to serve | 2 | 6 | 0.33 | | Salad dressing, blue or roquefort cheese dressing, light | 28 | 86 | 0.33 | | Bread, white wheat | 78 | 238 | 0.33 | | Squash, winter, hubbard, cooked, boiled, mashed, without salt | 10 | 30 | 0.33 | | Babyfood, vegetables, squash, junior | 8 | 24 | 0.33 | | Egg substitute, liquid or frozen, fat free | 16 | 48 | 0.33 | | Rhubarb, raw | 7 | 21 | 0.33 | | Bagels, whole grain white | 83 | 255 | 0.33 | | Frankfurter, meatless | 78 | 233 | 0.33 | | Egg, whole, raw, fresh | 47 | 143 | 0.33 | | Hummus, home prepared | 59 | 177 | 0.33 | | Snacks, peas, roasted, wasabi-flavored | 138 | 432 | 0.32 | | Kefir, lowfat, plain, LIFEWAY | 13 | 41 | 0.32 | | Yambean (jicama), raw | 12 | 38 | 0.32 | | Cereals, farina, enriched, cooked with water, without salt | 17 | 53 | 0.32 | | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | 26 | 81 | 0.32 | | Babyfood, dinner, mixed vegetable, junior | 11 | 34 | 0.32 | | Spices, mustard seed, ground | 162 | 508 | 0.32 | | Radishes, hawaiian style, pickled | 9 | 28 | 0.32 | | Burdock root, raw | 23 | 72 | 0.32 | | Babyfood, fruit, peaches, strained | 21 | 65 | 0.32 | | Seaweed, spirulina, dried | 94 | 290 | 0.32 | | Babyfood, fruit, peaches, junior | 21 | 65 | 0.32 | | Alcoholic beverages, beer, higher alcohol | 18 | 58 | 0.31 | | Babyfood, vegetables, corn, creamed, junior | 20 | 65 | 0.31 | | Grapefruit, raw, pink and red and white, all areas | 10 | 32 | 0.31 | | Soybeans, mature cooked, boiled, without salt | 54 | 172 | 0.31 | | Egg rolls, vegetable, frozen, prepared | 66 | 214 | 0.31 | | Egg, yolk, dried | 209 | 669 | 0.31 | | Soy sauce made from soy (tamari) | 18 | 60 | 0.30 | | Snacks, potato chips, fat-free, made with olestra | 83 | 274 | 0.30 | | Lima beans, immature seeds, raw | 34 | 113 | 0.30 | | Lima beans, immature seeds, frozen, fordhook, unprepared | 32 | 106 | 0.30 | | Babyfood, vegetables, corn, creamed, strained | 17 | 57 | 0.30 | | Grapefruit, raw, white, all areas | 10 | 33 | 0.30 | | Tangerines, (mandarin oranges), raw | 16 | 53 | 0.30 | | Pasta with Sliced Franks in Tomato Sauce, canned entree | 27 | 90 | 0.30 | | Strawberries, canned, heavy syrup pack, solids and liquids | 28 | 92 | 0.30 | | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | 8 | 27 | 0.30 | | Snack, BALANCE, original bar | 126 | 415 | 0.30 | | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | 17 | 56 | 0.30 | | Carrots, frozen, cooked, boiled, drained, without salt | 11 | 37 | 0.30 | | Potatoes, baked, flesh and skin, without salt | 28 | 93 | 0.30 | | Sauce, oyster, ready-to-serve | 15 | 51 | 0.29 | | Soup, tomato, dry, mix, prepared with water | 11 | 38 | 0.29 | | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | 4 | 14 | 0.29 | | Grapefruit juice, white, canned or bottled, unsweetened | 10 | 34 | 0.29 | | Nuts, chestnuts, european, roasted | 70 | 245 | 0.29 | | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | 19 | 65 | 0.29 | | Refried beans, canned, traditional, reduced sodium | 26 | 89 | 0.29 | | Babyfood, vegetables, squash, strained | 8 | 28 | 0.29 | | Soup, beef broth or bouillon canned, ready-to-serve | 2 | 7 | 0.29 | | Babyfood, carrots and beef, strained | 17 | 59 | 0.29 | | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | 24 | 82 | 0.29 | | Blackberries, canned, heavy syrup, solids and liquids | 27 | 92 | 0.29 | | Melons, casaba, raw | 8 | 28 | 0.29 | | Soup, cream of asparagus, canned, condensed | 19 | 69 | 0.28 | | Babyfood, fruit, bananas and pineapple with tapioca, strained | 18 | 65 | 0.28 | | Lemon peel, raw | 13 | 47 | 0.28 | | Egg, whole, cooked, hard-boiled | 44 | 155 | 0.28 | | Beans, kidney, red, mature seeds, canned, solids and liquids | 23 | 81 | 0.28 | | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | 20 | 71 | 0.28 | | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | 14 | 50 | 0.28 | | Bread, multi-grain (includes whole-grain) | 75 | 265 | 0.28 | | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | 15 | 53 | 0.28 | | Carrots, frozen, unprepared | 10 | 36 | 0.28 | | Egg substitute, powder | 125 | 444 | 0.28 | | Soup, minestrone, canned, reduced sodium, ready-to-serve | 14 | 50 | 0.28 | | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquid | 25 | 88 | 0.28 | | Crustaceans, shrimp, mixed species, raw (may have been previously frozen) | 19 | 71 | 0.27 | | Bacon bits, meatless | 127 | 476 | 0.27 | | Wild rice, raw | 95 | 357 | 0.27 | | Beans, chili, barbecue, ranch style, cooked | 26 | 97 | 0.27 | | Babyfood, carrots, toddler | 7 | 26 | 0.27 | | Limes, raw | 8 | 30 | 0.27 | | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | 14 | 53 | 0.26 | | Soup, egg drop, Chinese restaurant | 7 | 27 | 0.26 | | Sauce, pasta, spaghetti/marinara, ready-to-serve | 13 | 50 | 0.26 | | Egg, whole, cooked, fried | 51 | 196 | 0.26 | | Grapefruit juice, white, raw | 10 | 39 | 0.26 | | Egg, white, dried, powder, stabilized, glucose reduced | 96 | 376 | 0.26 | | Bamboo shoots, raw | 7 | 27 | 0.26 | | Wild rice, cooked | 26 | 101 | 0.26 | | Soup, onion, canned, condensed | 12 | 46 | 0.26 | | Salad dressing, italian dressing, fat-free | 12 | 47 | 0.26 | | Blackberry juice, canned | 10 | 38 | 0.26 | | Pimento, canned | 6 | 23 | 0.26 | | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | 67 | 253 | 0.26 | | Tomatoes, sun-dried | 68 | 258 | 0.26 | | Soy sauce made from soy and wheat (shoyu) | 14 | 53 | 0.26 | | Grapefruit, sections, canned, water pack, solids and liquids | 9 | 36 | 0.25 | | Raspberries, frozen, red, sweetened | 26 | 103 | 0.25 | | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | 13 | 51 | 0.25 | | Egg, whole, cooked, omelet | 39 | 154 | 0.25 | | Fast foods, burrito, with beans and beef | 48 | 191 | 0.25 | | Babyfood, peas and brown rice | 16 | 64 | 0.25 | | Beverages, ABBOTT, EAS soy protein powder | 100 | 405 | 0.25 | | Fish broth | 4 | 16 | 0.25 | +----------------------------------------------------------------------------------+--------+------+---------+