Foods that are high in folic acid include asparagus, broccoli and all citrus fruits. Beans, peas, lentils, avocados and Brussels sprouts also contain a high level of the acid.
Of all vegetables, asparagus contains one of the highest levels of folic acid. One cup of broiled asparagus can contain 262 micrograms of it, which is approximately 65 percent of the recommended daily intake. Broccoli also has high levels of folic acid. One cup of it contains about 24 percent of the recommended daily intake. Eating broccoli raw or steamed is the best option when trying to keep its nutrients intact.
While all fruits contain at least a trace amount of folic acid, citrus fruits by far contain the largest amount of it. For example, just one orange has about 50 micrograms, while one papaya contains about 115 micrograms. Other fruits with high amounts of folic acid are raspberries, strawberries and grapefruit. Pinto beans, lima beans and green peas are among the beans that are high in folic acid. A small bowl of lentils provides 100 percent of the daily recommended intake of folic acid.
Avocados have about 90 micrograms of folic acid or about 22 percent of the recommended daily allowance.