List of the 27 foods highest in folic acid

You need the benefits of folic acid for optimal utilization of protein in your diet.

Foods with folic acid also plays an important role in the formation of red blood cells.

A number of research studies have indicated that folic acid deficiency in your diet can significantly increase the risk of osteoporosis bone fractures.

On of the most important and well documented benefits of folic acid is the vital role it plays during pregnancy.

Find out more about the benefits of folate during pregnancy in the prevention of pregnancy defects.

Foods high in folic acid

In the list below you will notice various kind of legumes like beans.

It should be noted that there will be a significant loss (up to 70% in some cases) of folate in the processing canned foods. 

One solution is to assist your folic acid consumption by combining the convenience of buying canned legumes with the green leafy vegetables that you see on the list.

We have compiled our list of foods high in folic acid in terms of a Nutrient Density Index.

The best food sources of folic acid

Food item

Percentage of daily requirement


90% per cup

Pinto beans

74% per cup

Garbanzo beans

71% per cup



Black beans

Navy beans

67% per cup

66% per cup

64% per cup

64% per cup

Kidney beans

42% per cup

Turnip greens

58% per cup


42% per cup


34% per cup

Romain lettuce

32% with 2 cups


26% medium sized

Brussels sprouts

23% per cup

Green peas

17% per cup

Bok choy

22% per cup


14% per cup

Bell peppers

11% per cup

Green beans

10% per cup


9% per cup


9% per cup

Summer squash

9% per cup


9% per cup


7% per cup


6% per cup


6% per cup

Folic acid intake during pregnancy

Boosting your folic acid intake is especially important before and during pregnancy.

Evidence shows that it can help prevent birth defects of a baby's brain and spinal cord.

If you know of somebody that that could benefit from this fact please share this post.

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