Spinach, raw: 41% of the RDI in 3 cups (85 grams)
Spinach, cooked: 31% of the RDI in a 1/2 cup (85 grams)
Collard greens, cooked: 20% of the RDI in a 1/2 cup (85 grams)
Turnip greens, cooked: 25% of the RDI in a 1/2 cup (85 grams)
Romaine lettuce, raw: 29% of the RDI in 2 cups (85 grams)
Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well. To minimize folate loss during cooking, steam the greens until partway between tender and crisp.
Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.
Spinach, cooked: 31% of the RDI in a 1/2 cup (85 grams)
Collard greens, cooked: 20% of the RDI in a 1/2 cup (85 grams)
Turnip greens, cooked: 25% of the RDI in a 1/2 cup (85 grams)
Romaine lettuce, raw: 29% of the RDI in 2 cups (85 grams)
Notably, some folate is destroyed by heat during cooking, and some can transfer to the cooking water as well. To minimize folate loss during cooking, steam the greens until partway between tender and crisp.
Leafy greens, especially spinach, collards, turnip greens and romaine lettuce, are among the best vegetable sources of folate. Enjoy them raw or steam them briefly to retain the most folate.
