Foods that have high folic acid content include beans, peas, leafy greens, and fortified breads and cereals. Other foods that have high folic acid content are asparagus and citrus fruit.
Beans and peas have some of the largest amounts of folic acid of any foods, especially lima beans, black-eyed beans and kidney beans. One cup of lima beans contains 156 micrograms of folic acid, whereas 1 cup of black-eyed beans or kidney beans has 229 micrograms of folic acid. Green peas contain 101 micrograms of folic acid per cup.
Bread and breakfast cereals also contain high amounts of folic acid, as this substance is commonly added to grains when they are processed. The average slice of bread contains 60 micrograms of folic acid.
Leafy greens such as lettuce, broccoli, collard greens and spinach are other good sources of folic acid. Broccoli contains 104 micrograms of folic acid per cup. One cup of romaine lettuce contains about 76 micrograms of folic acid, and 1 cup of collard greens contains 177 micrograms. One cup of spinach contains 263 micrograms of folate, which is 65 percent of the daily recommended value for a healthy adult.
In general, the recommended daily amount of folic acid for adults is 400 micrograms. Pregnant women need 600 micrograms of folic acid a day, and women who are breast-feeding need 500 micrograms of folic acid daily.