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 |
