Easy chart to compare folate in your favorite foods:
|
Food sources
|
Micrograms (%RDA)
|
|
Asparagus, 1 cup
|
264 (44%)
|
|
Black-eyed peas, 1/2
cup cooked
|
105 (18%)
|
|
Spinach, 1/2 cup
cooked
|
100 (17%)
|
|
Great Northern beans, 1/2 cup cooked
|
90 (15%)
|
|
Vegetarian baked beans, canned, 1 cup
|
60 (10%)
|
|
Spinach, raw, 1 cup
|
60 (10%)
|
|
Green peas, 1/2 cup
|
50 (8%)
|
|
Avocado, 1/2 cup sliced
|
45 (7.5%)
|
|
Peanuts, dry
roasted, 1 ounce
|
40 (7%)
|
|
Romaine lettuce,
shredded, 1/2 cup
|
40 (7%)
|
|
Wheat germ, 2
Tablespoons
|
40 (7%)
|
|
Tomato Juice, 6 ounces
|
35 (6%)
|
|
Orange juice, 3/4
cup
|
35 (6%)
|
|
Grapefruit, 1 large
|
30 (5%)
|
|
Turnip greens, 1/2 cup
|
30 (5%)
|
|
Orange, 1 small
|
30 (5%)
|
|
Egg, whole, raw,
fresh, 1 large
|
25 (4%)
|
|
Cantaloupe, raw, 1/4
medium
|
25 (4%)
|
|
Papaya, raw, 1/2 cup
cubes
|
25 (4%)
|
|
Banana, raw, 1
medium
|
20 (3%)
|
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