Nutrition
Folate Leafy Green Serving
A folate leafy green serving is one cup cooked or two cups raw dark greens—natural B9 many athletes skip when carbs are cut.
A folate leafy green serving is about one cup cooked spinach, kale, or Swiss chard—or two cups raw salad—supplying natural folate (B9) for DNA repair and red blood cell support. Raw volume shrinks when cooked, so logging method matters.
Pair with vitamin C from peppers or citrus for absorption synergy on plant-heavy plates. Needs rise in pregnancy; athletes on low-carb cuts sometimes drop greens first.
Common questions
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Is raw or cooked spinach better for folate?
Both count—cooked cups are denser per bite; raw salads need larger volume. Some folate leaches into cooking water, so steam or sauté lightly and eat the greens.
Related terms
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