What People Over 50 Need to Know About Folate

By Elaine Magee, MPH, RD
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Table of Contents

Top 20 Folate-Rich Foods

Here are the top 20 folate-rich foods (naturally occurring), (not including organ meats or veal).Featured Recipe

Rank
 Food Folate (mcg)
#1 Brewer’s yeast, 1 tablespoon 313
#2 Lentils, 1/2 cup, cooked
180
#3 Edamame, frozen, 1/2 cup
179
#4 Romaine lettuce, 2 cups
152
#5 Pinto beans, 1/2 cup, cooked
147
#6 Okra, 1/2 cup, cooked fr. frozen
134
#7 Black beans, 1/2 cup, cooked
128
#8 Black-eyed peas, 1/2 cup, cooked 120
#9 Spinach, 2 cups, fresh
218
#10
 Kidney beans, 1/2 cup, cooked
115
#11
 Broccoli, chopped, 1 cup, cooked
104
#12
 Brussels sprouts, 1 cup, cooked
94
#13
 Collard greens, 1/2 cup, cooked
88
#14
 Garbanzo beans, 1/2 cup, canned
80
#15
 Asparagus, 1 cup, fresh 79
#16 Orange Juice, 1 cup, fresh 74
#17 Beets, 1/2 cup, cooked
68
#18 Whole wheat bread, 2 slices
60
#19 Orange, 1 large
55
#20 Papaya cubes, 1 cup
53
#21 Tofu, 3/4 cup
53

Published July 11, 2008

Elaine Magee, MPH, RD
Recipe Doctor Feature

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What People Over 50 Need to Know About Folate
What Does Folate Do and How Much Is Recommended? 
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