Food

Portion Size

Micrograms folic acid

Percent of Daily Value of Folic Acid

Liver, beef, fried

3.5 oz.

220

55%

Blackeyed peas, boiled

1 cup

210

52.5%

Yeast, active, dry

¼ oz.

164

41%

Beans, white, boiled

½ cup

144

36%

Spinach, cooked

½ cup

131

32.7%

Wheat germ, raw

¼ cup

81

20.3%

Broccoli, cooked

1 cup

78

19.5%

Romaine lettuce

1 cup

76

19%

Fresh orange juice

1 cup

75

18.75%

Cabbage, raw

1 cup

30

7.5%

Egg, yolk

1

25

6.25%

Banana

1

22

5.5%

Almonds, dry roasted

1 oz.

18

4.5%

Milk, 2%

1 cup

15

3.75%

Whole-wheat bread

1 slice

14

3.5%

Wheat bran

¼ cup

12

3%

White bread

1 slice

9

2.25%