1. Legumes
Legumes are the fruit or seed of any plant in the Fabaceae family, including:
- beans
- peas
- lentils
Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.
For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV).
Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV.
Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron.
SUMMARYLegumes are rich in folate and many other nutrients. One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.
2. Asparagus
Asparagus contains a concentrated amount of many vitamins and minerals, including folate.
In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV.
Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties.
What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving .
SUMMARYAsparagus is high in fiber and contains a good amount of folate, with about 34% of the DV per half-cup serving.