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Experts Corner

Nutrition

Folic Acid Sources
By Mediconsult's Nutrition Services

Q. Which foods are richest in folic acid?

A.

RDA for Adults 400 mcg
Pregnancy 600 mcg
THE BEST SOURCES OF FOLATE
Food Amount Micrograms
Kidney beans, cooked 1 cup
725
Liver, chicken 3 ounces
654
Brewer's yeast 1 tablespoon
313
Pinto beans, cooked 1 cup
294
Black beans, cooked 1 cup
256
Navy beans, cooked 1 cup
255
Black-eyed peas, cooked 1 cup
210
Liver, beef 3 ounces
187
Asparagus, cooked 1 cup
172
Turnip greens, cooked 1 cup
170
Split peas, cooked 1 cup
127
Spinach, cooked 1 cup
109
Green peas, cooked 1 cup
101
Soybeans, dried 1/4 cup
90
Sunflower seeds 1/4 cup
82
Broccoli, cooked 1 cup
62
Lima beans, cooked 1 cup
40

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