Which foods have the most FOLIC ACID?


Folic acid is fundamental for our bodies, especially in important life moments such as during pregnancy (for example, it’s recommended for women of childbearing age to intake between 400 and 800 µg of folic acid each day).

Certain foods, especially green vegetables are rich in folate, the natural form of folic acid. Discover the foods that have the most folic acids with this ranking.

Foods rich in folic acid

Some of the most important foods with folic acids for pregnant women are found in vegetables such as chickpeas, beans and soya beans. Dried fruit are also easy to obtain along with peanuts and sunflower seeds.

Foods that contain folic acid are essential in order to create new cells. A lack of folic acid in your body would have negative consequences, short and long term. Because of this, if you are pregnant and are looking for the correct food during your pregnancy, it’s advised that you know what folic acid is and the recommended daily allowance. This way, you will be able to enjoy the properties of folic acid in your daily life.

  • Red beans 24.9 g each 100gr. 45.8 g per serving (184 g.)
  • Lupin 18.9 g each 100gr. 34.0 g per serving (180 g.)
  • Black beans 15.5 g each 100gr. 28.5 g per serving (184 g.)
  • Spotted beans 15.5 g each 100gr. 29.9 g per serving (193 g.)
  • White beans 15.3 g each 100gr. 31.8 g per serving (208 g.)
  • Chickpeas 12.2 g each 100gr. 24.4 g per serving (200 g.)
  • Soya bean 9.3 g each 100gr. 17.3 g per serving (186 g.)
  • Lentils 7.9 g each 100gr. 15.6 g per serving (198 g.)
  • Broad beans 7.5 g each 100gr. 9.4 g per serving (126 g.)
  • Haricot beans 7 g each 100gr. 13.2 g per serving (188 g.)
  • Sweet peas 5.7 g each 100gr. 8.3 g per serving (145 g.)
  • Green beans 0.3 g each 100gr. 0.7 g per serving (242 g.)
  • Tofu 0.3 g each 100gr. 0.4 g per serving (124 g.)
  • Tempeh each 100gr. per serving (166 g.)

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