The folate content of a single walnut or a single banana varies by size, variety, and growing conditions. Instead of a fixed “per piece” number, a more reliable approach is using food composition data based on 100 grams or standardized serving sizes. Practically, the most sustainable way to raise folate intake is not to rely on one item but to build a dietary pattern that regularly includes leafy greens, legumes, citrus fruits, avocado, and whole grains. If the goal is preconception folate adequacy, supplementation may also be part of the plan under clinician guidance.