Rich in Folic Acid Foods 

with Nutritional Value

Kidney Beans

kidney beans are one of the richest sources of folic acid among legumes. They are also rich in protein, fibre, and antioxidants. Kidney beans also have micronutrients, including potassium, magnesium, and iron.

– Calories: 346 kcals – Protein: 22.9 g – Fat: 1.3 g – Carbohydrates: 60.6 g – Folate: 330 µg

Nutritional Value:

100 grams of kidney beans contains:


Asparagus is a storehouse of vitamins and minerals, including folate. It is also full of antioxidants and has anti-inflammatory and antibacterial properties. In addition, it is an excellent source of fibre.

– Calories: 20 kcals – Protein: 2.2 g – Fat: 0.12g – Carbohydrates: 3.88 g – Folate 69.7 µg

Nutritional Value:

100 grams of asparagus contains:


Eggs are an excellent choice for folic acids. You can add them once daily or weekly 3-4 times to help your body meet nutritional needs. They are also rich in protein, selenium, riboflavin, and vitamin B12. In addition, they are full of lutein and zeaxanthin.

– Calories: 173 kcals – Protein: 13.3 g – Fat: 13.3 g – Carbohydrates: 0.9 g – Folate: 49.3 µg

Nutritional Value:

100 grams of eggs contain:

Leafy Greens

Leafy green vegetables have low calories but high vitamins and minerals. Examples are spinach, kale, and arugula. They are also rich in fibre, vitamins K and A. As a result, they have fantastic health benefits such as reducing inflammation, lowering cancer risk, and helping in weight loss.

– Calories: 26 kcals – Protein: 2.0 g – Fat: 0.6 g – Carbohydrates: 2.9 g – Folate: 142 µg

Nutritional Value:

100 grams of spinach contains:


Beets provide a burst of colour to main dishes and desserts alike. They are rich in many vital nutrients and have adequate amounts of manganese, potassium, and vitamin C, which can quickly fulfil your daily requirement.

– Calories: 43 kcals – Protein: 1.6 g – Fat: 0.1 g – Carbohydrates: 8.8 g – Folate: 97.3 µg

Nutritional Value:

100 grams of raw beets contain:

Brussels Sprouts

Brussels sprouts belong to the cruciferous family of vegetables, including kale, broccoli, cabbage, and kohlrabi. They are rich in folate, vitamins, and minerals. Also, they are full of kaempferol, an antioxidant with innumerable health benefits.

– Calories: 52 kcals – Protein: 4.7 g – Fat: 0.5 g – Carbohydrates: 7.1 g – Folate: 85.1 µg

Nutritional Value:

100 grams of Brussels sprouts have:

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