Animal Products

• The animal products richest in folic acid are liver, egg yolk and cheese. These foods contain up to 270, 60 and 20 mcg of folic acid per serving, respectively.
  
  

Nuts

• Peanuts, walnuts and hazelnuts are excellent sources of folic acid. Peanuts contain up to 100 mcg, while walnuts and hazelnuts contain between 70 and 90 mcg per serving.
  
  

Fresh Fruits

• Strawberries and oranges are also good sources of folic acid. However, strawberries (35 mcg) contain over 10 more micrograms of the vitamin per serving than oranges (25 mcg).
  
  

Legumes

• Assorded dried beans can contain up to 130 mcg of folic acid per serving. Chickpeas contain 63 mcg per serving. Both offer a rich source of the vitamin.
  
  

Vegetables

• From the vegetable category, spinach, rhubarb and cauliflower offer the most abundant quantities of folic acid. Each one of these vegetables contain between 55 and 60 mcg per serving.