Sources of Food Folate
 

Sources
of Food Folate
 
Serving Size
 
Micrograms of 
Folate
Excellent Sources of Food Folate
Asparagus, cooked
5 spears
100
Okra, cooked
1/2 cup
135
Spinach, raw
1 cup
110
Spinach, cooked
1/2 cup
100
Black beans, cooked
1/2 cup
130
Kidney beans, cooked
1/2 cup
115
Navy beans, cooked
1/2 cup
125
Pinto beans, cooked
1/2 cup
145
Black eyed peas, cooked
1/2 cup
105
Chickpeas, cooked
1/2 cup
140
Lentils, cooked
1/2 cup
180
Beef liver, cooked
3 oz.
185
Good Sources of Food Folate
Strawberries
8 medium
80
Orange juice
1 cup
80
Avocado
1/2 medium
55
Broccoli, cooked
1/2 cup
50
Brussels sprouts
1/2 cup
80
Corn on the cob
1 large
55
Mustard greens, cooked
1/2 cup
90
Tomato juice
1 cup
50
Turnip greens, cooked
1/2 cup
85
Moderate Sources of Food Folate
Cantaloupe
1/4 medium
40
Grapefruit juice
1 cup
25
Grapes
1 cup
40
Orange
1 medium
40
Broccoli, raw
1/2 cup
30
Cauliflower, cooked
1/2 cup
35
Lettuce, iceberg
1 cup
30
Lettuce, romaine
1 cup
40
Potato, Idaho, baked with skin
1 medium
25
Egg
1 large
25
Peanuts
1 oz.
40

Go to "Sources of folic acid"

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* Values taken from:

Suitor, C. W., Sc.D., R.D., Bailey, L.B., Ph.D., "Dietary Folate Equivalents: Interpretation and Application." Journal of the American Dietetic Association. 2000; 100: 88-94.

Folic Acid Every Day
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Last updated 15 Dec 2000
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