Dark, leafy greens are high in folate. Spinach provides 58 mcg of folate in a 1-cup serving of raw leaves and 131 mcg in a half-cup serving of boiled spinach.
Legumes, which include beans, peas, and lentils, are an excellent source of folate. A half-cup of kidney beans has 46 mcg.
Broccoli is high in folate, half-cup serving of cooked broccoli provides 52 mcg.
Oranges and other citrus fruits, such as lemons also contain a good amount of folate, with one small fresh orange providing 29 mcg.
Bananas are also rich in folate; one medium banana contains 24 mcg of folate.
Eggs are high in folate; one hard-boiled egg contains 22 mcg of folate.
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