Top Foods High In Folic Acid To Include In Your Diet

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One cup of cooked spinach provides 65 micrograms of folate, or about 16% of the recommended daily intake (RDI). Spinach is also a good source of vitamin A, iron, and magnesium.

Spinach

A one-cup serving of cooked lentils provides 358 micrograms — more than 90% — of the RDI for folic acid. They're a good choice for vegetarians and vegans.

Lentils

One cup of cooked chickpeas provides 282 micrograms of folate, or about 71% of the RDI. Chickpeas are also a good source of plant-based protein, fiber, iron, phosphorus, and copper. 

Chickpeas

One cup of cooked beets provides 136 micrograms of folate, or about 34% of the RDI. Beets are also an excellent source of other nutrients like manganese, potassium, and magnesium. 

Beets

One cup of cooked broccoli provides 262 micrograms of folate, or about 66% of the RDI. Broccoli is also a good source of vitamins A, C, and K1 (phylloquinone).

Broccoli

One cup of cooked asparagus provides 232 micrograms of folate, or about 58% of the RDI. Asparagus is also a good source of vitamins A, C, and E, as well as potassium and fiber.

Asparagus

One cup of cubed avocado provides 90 micrograms of folate, or about 23% of the RDI. Avocado is also a good source of vitamins C, E, and K1 (phylloquinone).

Avocados

One cup of cooked Brussels sprouts provides 104 micrograms of folate, or about 26% of the RDI. Brussels sprouts are also a good source of vitamins A, C, and K1 (phylloquinone).

Brussels Sprouts

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