FOODS PROVIDING SUBSTANTIAL AMOUNTS OF FOLATE

Food

Serving Size

Amount per Serving*
(micrograms)

Asparagus

1 cup

170 - 240

Avocado

1

110 - 160

Beans - black, white

1 cup

120 - 250

Beef liver

1 slice

180

Beets

1 cup

90

Broccoli

1 cup

65 - 100

Brussel sprouts

1 cup

90 - 150

Cauliflower

1 cup

70

Cereals, especially folate fortified

1 cup

1 - 500

Chicken liver

1 cup

1000

Collards

1 cup

130

Corn

1 cup

35 - 115

Lettuce

1 cup

75

Orange juice

1 glass

60

Peanut butter (chunky), peanuts

1 cup

150 - 240

Peas

1 cup

90

Spinach

1 cup

100 - 260

Tofu

1 cup

70

*values are approximate; read the labels.