Food with folic acid during pregnancy

15 Healthy Foods That Are High in Folate (Folic Acid)

Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.

In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects (1).

Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods.

It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency (2).

Here are 15 healthy foods that are high in folate or folic acid.

Legumes are the fruit or seed of any plant in the Fabaceae family, including:

• beans
• peas
• lentils

Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.

For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV) (3).

Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV (4).

Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron (5).

SUMMARY

Legumes are rich in folate and many other nutrients. One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.

Asparagus contains a concentrated amount of many vitamins and minerals, including folate.

In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV (6).

Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties (7).

What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving (6).

SUMMARY

Asparagus is high in fiber and contains a good amount of folate, with about 34% of the DV per half-cup serving.

Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate.

Just one large egg packs 22 mcg of folate, or approximately 6% of the DV (8).

Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs.

Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 (8).

Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration (9, 10).

SUMMARY

Eggs are a good source of folate, with about 6% of the DV in just one large egg.

Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.

One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV (11).

Leafy greens are also high in fiber and vitamins K and A. They’ve been associated with a host of health benefits.

Studies show that eating more cruciferous vegetables, such as leafy greens, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss (12, 13, 14).

SUMMARY

Leafy green vegetables are high in many nutrients, including folate. One cup (30 grams) of raw spinach contains about 15% of the DV.

In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients.

They contain much of the manganese, potassium, and vitamin C that you need throughout the day.

They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV (15).

Besides their micronutrient content, beets are high in nitrates, a type of plant compound that has been associated with many health benefits.

One small study showed that drinking beetroot juice temporarily lowered systolic blood pressure by 4–5 mmHg in healthy adults (16).

SUMMARy

Beets are high in nitrates and folate. One cup (136 grams) of raw beets contains 37% of the DV for folate.

Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate.

Just one large orange contains 55 mcg of folate, or about 14% of the DV (17).

Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention (18).

In fact, observational studies have found that a high intake of citrus fruits may be associated with a lower risk of breast, stomach, and pancreatic cancer (19, 20, 21).

SUMMARY

Citrus fruits are high in vitamin C and folate. One large orange contains about 14% of the DV.

This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.

Brussels sprouts are brimming with many vitamins and minerals and especially high in folate.

A half-cup (78-gram) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the DV (22).

They’re also a great source of kaempferol, an antioxidant associated with numerous health benefits.

Animal studies show that kaempferol can help to reduce inflammation and prevent oxidative damage (23, 24).

SUMMARY

Brussels sprouts contain a good number of antioxidants and micronutrients. One-half cup (78 grams) of cooked Brussels sprouts provides about 12% of the DV for folate.

Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.

When it comes to folate, one cup (91 grams) of raw broccoli contains around 57 mcg of folate, or about 14% of the DV (25).

Cooked broccoli contains even more folate, with each half-cup (78-gram) serving providing 84 mcg, or 21% of the DV (26).

Broccoli is also high in manganese and vitamins C, K, and A.

It likewise contains a wide variety of beneficial plant compounds, including sulforaphane, which has been studied extensively for its powerful anti-cancer properties (27).

SUMMARY

Broccoli, especially when cooked, is rich in folate. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.

There are plenty of reasons to consider upping your intake of nuts and seeds.

In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs.

Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs.

The amount of folate in various types of nuts and seeds can vary slightly.

One ounce (28 grams) of walnuts contains about 28 mcg of folate, or around 7% of the DV, while the same serving of flax seeds contains about 24 mcg of folate, or 6% of the DV (28, 29).

SUMMARY

Nuts and seeds supply a good amount of folate in each serving. One ounce (28 grams) of almonds and flax seeds provides 7% and 6% of the DV, respectively.

Beef liver is one of the most concentrated sources of folate available.

A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV (30).

In addition to folate, a single serving of beef liver can meet and exceed your daily requirements for vitamin A, vitamin B12, and copper (30).

It’s also loaded with protein, providing a whopping 24 grams per 3-ounce (85-gram) serving.

Protein is necessary for tissue repair and the production of important enzymes and hormones.

SUMMARY

Beef liver is high in protein and folate, with about 54% of the DV of folate in a single 3-ounce (85-gram) serving.

Wheat germ is the embryo of the wheat kernel.

Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants.

Just one ounce (28 grams) of wheat germ provides 78.7 mcg of folate, which equals about 20% of your daily folate needs (31).

It also contains a good chunk of fiber, providing up to 16% of the fiber you need per day in a single ounce (28 grams) (31).

Fiber moves slowly through your digestive tract, adding bulk to your stool to help promote regularity, prevent constipation, and keep blood sugar levels steady (32, 33).

SUMMARY

Wheat germ is high in fiber, antioxidants, and micronutrients. One ounce (28 grams) of wheat germ contains about 20% of the DV for folate.

Papaya is a nutrient-dense tropical fruit native to southern Mexico and Central America.

Besides being delicious and full of flavor, papaya is jam-packed with folate.

One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equal to about 13% of the DV (34).

Additionally, papaya is high in vitamin C, potassium, and antioxidants like carotenoids (34).

Pregnant women should consider avoiding eating unripe papaya.

Researchers speculate that eating high amounts on unripe papaya might cause early contractions in pregnant women, but the evidence is weak (35).

SUMMARY

Papaya is rich in antioxidants and folate. One cup (140 grams) of raw papaya provides approximately 13% of the DV for folate.

Rich in a wide variety of vitamins and minerals, bananas are a nutritional powerhouse.

They’re especially high in folate and can easily help you meet your daily needs when paired with a few other folate-rich foods.

A medium banana can supply 23.6 mcg of folate, or 6% of the DV (36).

Bananas are high in other nutrients as well, including potassium, vitamin B6, and manganese (36).

SUMMARY

Bananas contain a good amount of folate. One medium banana contains about 6% of the DV.

Avocados are incredibly popular due to their creamy texture and buttery flavor.

In addition to their unique taste, avocados are an excellent source of many important nutrients, including folate.

One-half of a raw avocado contains 82 mcg of folate, or about 21% of the amount you need for the entire day (37).

Plus, avocados are rich in potassium and vitamins K, C, and B6 (37).

They’re also high in heart-healthy monounsaturated fats, which may protect against heart disease (38).

SUMMARY

Avocados are high in heart-healthy fats and folate, with one-half of a raw avocado providing about 21% of the DV for folate.

Many types of grains, such as bread and pasta, have been fortified to boost their folic acid content.

The amounts can vary between different products, but one cup (140 grams) of cooked spaghetti supplies approximately 102 mcg of folic acid, or 25% of the DV (39).

Interestingly, some studies have demonstrated that the folic acid in fortified foods may be more easily absorbed than the folate found naturally in foods.

For example, one study concluded that the folate in foods such as fruits and vegetables is only about 78% as bioavailable as the folic acid in fortified foods (40).

Conversely, other research suggests that the specific enzyme the body uses to break down folic acid in fortified foods is not as efficient, which can result in a buildup of unmetabolized folic acid (41).

A well-balanced diet that’s rich in natural sources of folate and includes a moderate number of fortified foods can ensure you’re meeting your needs, all while minimizing potential health concerns.

SUMMARY

Fortified grains contain added amounts of folic acid. One cup (140 grams) of cooked spaghetti contains about 26% of the DV.

Folate is an important micronutrient found in abundance throughout your diet.

Eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds, as well as fortified foods, is an easy way to increase your folate intake.

These foods are not only rich in folate but also high in other key nutrients that can improve other aspects of your health.

Folate and pregnancy | Pregnancy Birth and Baby

5-minute read

Listen

What is folate and folic acid?

Folate is a B group vitamin needed for healthy growth and development. It is known as ‘folate’ when it is found naturally in food, such as leafy green vegetables, fruits and legumes. ‘Folic acid’ is the synthetic form of folate and is added to food, such as bread and breakfast cereals, or used in dietary supplements.

Why is folate important for pregnancy?

Folate and folic acid are important for pregnancy because they can help prevent birth defects known as neural tube defect, such as spina bifida.

Spina bifida is one of the most common birth defects. It occurs in the first weeks of pregnancy, when the brain and spinal cord are forming.

Most cases of neural tube defects can be prevented if you have enough folate before and during early pregnancy.

You can get enough folate by eating folate-rich foods and taking a supplement.

Which foods contain folate?

Many foods are naturally rich in folate, but folate dissolves in water and is easily destroyed by cooking. It is best to lightly cook vegetables or eat them raw. Microwave or steam cooking is best.

The following are good sources of natural folate:

• vegetables (broccoli, brussels sprouts, cabbage, cauliflower, English spinach, green beans, lettuce, mushrooms, parsnip, sweet corn, zucchini)
• fruit (avocado, grapefruit, oranges, berries, bananas)
• legumes (chickpeas, soya beans, lima beans, red kidney beans, lentils, haricot beans)
• eggs
• nuts
• juices (many apple and orange juices)
• Vegemite

In Australia, all flour used for making bread (except organic bread), rolls, bagels, English muffins and flat breads made with yeast must contain folic acid. It can also be found in some breakfast cereals.

Three slices of bread (100g) contains an average of 120 micrograms of folic acid.

You can check the food label of any bread product made in Australia to check if it contains folic acid (sometimes listed as folate) in the ingredients.

When should I start taking folic acid supplements?

Folic acid supplements are available in Australia over the counter from pharmacies and supermarkets, and through your doctor at varying doses. Some women need more folate than others. Talk to your doctor about what dose of folic acid is right for you.

Generally, when trying to get pregnant or in the early months of pregnancy, you will need to look for supplements that contain at least 400 micrograms of folic acid. These will generally be supplements that contain only folic acid or special pregnancy supplements. Although many multivitamins targeted at pregnant women may contain folic acid, it’s important to check you are getting the recommended dose.

The best way to guarantee you get enough folic acid is to take a daily folic acid supplement at least 1 month before and until 3 months after conception. You don’t need to take folic acid supplements after that.

How will I know if I need a high dose of folic acid?

Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose (5mg) of folic acid each day until they are 12 weeks pregnant. Women have an increased risk if:

• they or their partner have a neural tube defect
• they or their partner have a family history of neural tube defects
• they have had a previous pregnancy affected by a neural tube defect
• they have diabetes
• they have a body mass index (BMI) greater than 30
• they have a risk of not absorbing nutrients well

In addition, women who are taking anti-epileptic medication should consult their doctor for advice because they may also need to take a higher dose of folic acid.

If any of the above apply to you, talk to your doctor since they can prescribe a higher dose of folic acid. Your doctor or midwife may also recommend additional screening tests during your pregnancy.

Speak to your doctor if you are planning a pregnancy or if you think you might be pregnant.

Speak to a maternal child health nurse

Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 or video call. Available 7am to midnight (AET), 7 days a week.

Sources:

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: June 2021

Back To Top

Related pages

• Neural tube defects
• Healthy diet during pregnancy
• Planning for your pregnancy
• Vitamins and supplements during pregnancy

Need more information?

Folate and pregnancy

Taking the vitamin folate before and during pregnancy reduces the risk of your baby having a neural tube defect

Read more on WA Health website