Food

Measure

Mg of folate

Spinach raw

10 oz pkg:284g

552.09

Cabbage raw

1 head:908g

514.84

Pizza with cheese

1 pizza:503g

467.79

Okra frozen

10 oz pkg:284g

419.18

Wheat germ toasted

1 cup:113g

397.76

Asparagus boiled

10 oz pkg:293g

394.67

Spinach soufflé

1 avaerage:813g

369.91

Asparagus canned

1 can:411g

350.58

Peanuts raw

1 cup:146g

350.11

Sunflower seed kernels dried

1 cup:144g

327.46

Mung beans boiled

1 cup:202g

320.78

Soy flour defatted

1 cup:100g

305.4

Lettuce iceberg

1 head:539

301.84

Pinto beans boiled

1 cup:1714g

294.12

Chickpeas cooked

1 cup:164g

282.08

Wheat germ crude

1 cup:113g

281

Adzuki beans cooked

1 cup:230g

278.53

Lima beans cooked

1 cup:182g

272.82

Spinach cooked

1 cup:180g

262.44

Cabbage cooked

1 head:1262g

256.19

Black beans cooked

1 cup:175g

255.94

Navy beans cooked

1 cup:182g

254.91

Peanut butter

1 cup:258g

237.36

Asparagus canned

1 cup:248g

237.08

Kidney beans cooked

1 cup:177g

229.39

Peanuts dry-roasted

1 cup:146g

212.14

Collards frozen

10 oz pkg:284g

207.61

Bean sprouts mung, raw

12 oz pkg:340g

206.72

Chicory green, raw

1 cup chooped:180g

197.1

Seaweed wakame, raw

100g

195.5

Hummus

1 cup::246g

190.90

Sweetcorn canned

1 can:482g

183.65

Lentils cooked

½ cup:99g

178.99

Broad beans cooked

1 cup:170g

176.97

Turnip greens cooked

1 cup chopped:144g

170.5

Almond butter

1 cup:250g

163

Avocados raw

1 cup puree:230g

150.65

Rice white, short-grain, cooked

1 cup:205g

147.6

Burrito w/beans, cheese, and chilli peppers

2 burritos:336g

144.48

Sesame seeds dried

1 cup:150g

144

Peas canned

1 can:313g

136.66

Spinach cooked

½ cup:90g

131.22

Spaghetti whole-wheat, dry

8 oz:227g

129.39

Split peas cooked

1 cup:196g

127.21

Avocados raw

1 fruit:201g

124.42

Baked beans

1 cup:253g

122.46

Mixed nuts with peanuts, oil roasted

1 cup:142g

117.86

Papayas

1 fruit:304g

115.52

Broccoli raw

1 spear:151g

107.21