FOLATE RICH FOODS

Excellent Source of Folate (55 Mg or more)	Good Source of Folate (33 Mg or more)	Source of Folate (11 Mg or more)
cooked fava beans kidney beans pinto beans soy beans white beans chickpeas lentils cooked spinach asparagus romaine lettuce orange juice canned pineapple juice sunflower seeds	cooked lima beans corn bean sprouts cooked broccoli green peas brussel sprouts beets orange honeydew raspberries blackberries avocado roasted peanuts wheat germ	cooked carrots beet greens sweet potato snow peas summer or winter squash rutabaga cabbage cooked green beans cashews roasted peanuts walnuts egg strawberries banana grapefruit cantaloupe whole wheat or white bread breakfast cereals milk (Health Canada,2002)

Excellent Source of Folate (55 Mg or more)