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THE 20 BEST FOLATE-RICH FOODS — EAT THIS NOT THAT
From eatthis.com
Estimated Reading Time 7 mins
- Beef Liver. Folate content: 1/2 cup, 328 micrograms, 82% DV. Beef liver may not sound like the most appetizing way to get your folate intake, but it packs a ton of nutrition for a relatively small serving.
- Cooked Spinach. Folate content: 1/2 cup (boiled), 131 micrograms, 33% DV. Don't love raw spinach? Just boiling your spinach will increase your folate intake more than two-fold.
- Black-Eyed Peas. Folate content: 1/2 cup (boiled), 105 micrograms, 26.25% DV. Black-eyed peas not only contain 105 micrograms of folate, but they're also a great source of fiber and calcium.
- Asparagus. Folate content: 4 spears (boiled), 89 micrograms, 22.25 % DV. If asparagus isn't in your weekly veggie lineup, it's time to think again. Just 4 spears will get you 89 micrograms of folate.
- Wheat Germ. Folate content: 2 tablespoons (28.3 g), 80 micrograms, 20% DV. Wheat germ is derived from wheat and is typically found in some cereals or sold in a powder-type form.You can add it to your smoothies or sprinkle it in any recipe you'd like.
- Romaine Lettuce. Folate content: 1 cup, shredded, 64 micrograms, 16% DV. Don't underestimate the nutrition your "boring" salad greens can pack, especially because it's considered even more of a superfood than kale!
- Avocado. Folate content: 1/2 cup, sliced, 59 micrograms, 14.75% DV. Avocado may be one of the most popular foods of the moment, and it's for good reason. Avocados are packed with good-for-you fats, fiber, and—you guessed it—folate.
- Broccoli. Folate content: 1/2 cup, frozen, cooked, 52 micrograms, 13% DV. If you need yet another reason to eat your broccoli, here it is! Broccoli happens to pack 13 percent of your daily value of folate—not bad for a 1/2 cup serving.
- Mustard Greens. Folate content: 1/2 cup chopped, frozen, boiled, 52 micrograms, 13% DV. Tired of your usual greens? It's time to change things up. When you're looking to get your leafy greens in but want a different flavor, in comes mustard greens to save the day.
- Green Peas. Folate content: 1/2 cup (boiled), 50 micrograms, 12.5% DV. With more than 12 percent of your folate daily value in a 1/2 cup of green peas, you'll also be reaping the benefits of 4 grams of satiating fiber and 4 grams of protein for only 67 calories.
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