Sources of Folate and Folic Acid

Share

Below is the table of folate and folic acid sources**, refered to in my post Healthy Moms, Healthy Babies.

 

Selected Food Sources of Folate and Folic Acid

Food Micrograms (μg) % DV^
*Breakfast cereals fortified with 100% of the DV, ¾ cup

400

100

Beef liver, cooked, braised, 3 ounces

215

54

Lentils, mature seeds, cooked, boiled, ½ cup

179

45

Spinach, frozen, cooked, boiled, ½ cup

115

29

*Egg noodles, cooked, enriched, ½ cup

110

28

*Breakfast cereals, fortified with 25% of the DV, ¾ cup

100

23

Great Northern beans, boiled, ½ cup

90

23

Asparagus, boiled, 4 spears

89

22

*Macaroni, cooked, enriched, ½ cup

84

21

*Rice, white, long-grain, enriched, cooked, ½ cup

77

19

Avocado, raw, all varieties, sliced, ½ cup

59

15

Spinach, raw, 1 cup

58

15

Papaya, raw, 1 cup cubes

52

13

Corn, sweet, yellow, canned ½ cup

52

13

Broccoli, chopped, frozen, cooked, ½ cup

51

13

Tomato Juice, canned, 1 cup

49

12

Green peas, frozen, boiled, ½ cup

47

12

Orange juice, chilled, includes concentrate, 1 cup

47

12

*Bread, white, 1 slice

43

11

Peanuts, all types, dry roasted, 1 ounce

41

10

Broccoli, raw, 2 spears (each 5 inches long)

40

10

Wheat germ, crude, 2 Tablespoons

40

10

Strawberries, raw, 1 cup

40

10

Cantaloupe melon, raw, 1 cup cubes

34

9

Lettuce, Romaine, shredded, ½ cup

32

8

Vegetarian baked beans, canned, 1 cup

30

8

Orange, all commercial varieties, fresh, 1 small

29

7

Egg, whole, raw, fresh, 1 large

24

6

Banana, raw, 1 medium

24

6

*Bread, whole wheat, 1 slice

14

4

* Items marked with an asterisk (*) are fortified with folic acid as part of the Folate Fortification Program.

^ DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient.

**http://ods.od.nih.gov/factsheets/folate/

I hope this was helpful!

Share
This entry was posted in Health, Nutrition and tagged , , , , . Bookmark the permalink.