Vegetables & Fruit
|
Food |
Amount |
Folic Acid |
|
green or yellow beans |
1 cup |
0.1 – 0.2 mg |
|
broccoli |
cup |
0.1 – 0.2 mg |
|
spinach (cooked) |
½ cup |
0.1 – 0.2 mg |
|
brussel sprouts |
1 cup |
0.1 – 0.2 mg |
|
cauliflower |
1 cup |
0.1 – 0.2 mg |
|
vegetable cocktail |
1 cup |
0.05 – 0.1 mg |
|
orange juice |
½ cup |
0.1 – 0.2 mg |
|
cantaloupe |
½ cup |
0.05 – 0.1 mg |
|
strawberries |
1 cup |
0.1 – 0.2 mg |
|
asparagus (cooked) |
1 cup |
0.1 – 0.2 mg |
|
peas (frozen) |
1 cup |
0.05 – 0.1 mg |
Grain Products
|
Food |
Amount |
Folic Acid |
|
all bran cereal |
½ cup |
0.043 mg |
|
whole wheat bread |
2 slices |
0.05 mg |
|
wheat germ (toasted) |
3 tbsp |
0.1 mg |
|
quinoa |
½ cup |
0.75 mg |
Meat & Alternatives
|
Food |
Amount |
Folic Acid |
|
lentils (cooked) |
1 cup |
0.4 mg |
|
pinto beans (cooked) |
1 cup |
0.3 mg |
|
kidney beans |
1 cup |
0.2 mg |
|
baked beans |
1 cup |
0.1–0.2 mg |
|
chick peas |
1 cup |
0.3 mg |
|
peanuts |
½ cup |
0.1 mg |
|
sunflower seeds |
½ cup |
0.1–0.2 mg |
1 cup=250 mL ½ cup=125 mL 1 tbsp=15 mL