Food Sources of Folates
Folate is a water-soluble B vitamin. It is found naturally in foods. This vitamin cannot be stored in your body. You should eat folate-rich foods every day.
Folate is important for everyone. It helps make red blood cells. If you do not have enough folate, you can get a type of anemia. If you have anemia you may feel tired, weak and unable to concentrate.
Folate is very important for infants, children and women who are pregnant. It helps to prevent some birth defects.
Folic acid is a form of folate. This is the type of folate found in vitamin supplements.
Folacin is the generic name for folic acid and folic acid-related substances. It may be used instead of the words folic acid and folate.
How Much Folate Should I Aim For?
Use the following chart to determine how much folate you need every day.
Women who could become pregnant, are pregnant or breastfeeding need more folate. They should take a daily folic acid supplement of 400 mcg (0.4 mg).
|Age||Aim for an intake of* (mcg/day)||Stay Below* (mcg/day)
|Men and Women 19 years and older||400||1000|
|Pregnant Women 19 years and older||600||1000|
|Breastfeeding Women 19 years and older||500||1000|
Folate Content of Some Common Foods
Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate.
The following table will show you which foods are sources of folate.
|Food||Serving size||Folate (mcg)|
|Vegetables and Fruit|
|baby soybeans cooked||125 mL (½ cup)||106-255|
|Okra, frozen, cooked||125 mL (½ cup)||97|
|Spinach, cooked||125 mL (½ cup)||121-139|
|Artichoke, cooked||125 mL (½ cup)||79-106|
|Turnip greens, collards, cooked||125 mL (½ cup)||68-93|
|Broccoli, cooked||125 mL (½ cup)||89|
|Asparagus, cooked||4 spears||128-141|
|Brussels sprouts, frozen, cooked||6 sprouts||83|
|Lettuce, (Romaine, mesclun)||250 mL (1 cup)||65-80|
|Escarole or endive, raw||250 mL (1 cup)||75|
|Beets, cooked||125 mL (½ cup)||72|
|Potato, with skin, cooked||1 medium||48-66|
|Spinach, raw||250 mL (1 cup)||61|
|Orange juice||125 mL (½ cup)||25-39|
|Pasta, egg noodles, enriched, cooked||125 mL (½ cup)||138|
|Pasta, white, enriched, cooked||125 mL (½ cup)||88-113|
|Bagel, plain ½ bagel||(45 g)||86|
|Bread, white 1 slice||(35 g)||64|
|Bread, whole wheat||1 slice (35 g)||11|
|Milk and Alternatives||This food group contains very little of this nutrient|
|Meat and Alternatives|
|Meat Alternatives Beans, cranberry/roman, cooked||175 mL (¾ cup)||271|
|Lentils, cooked||175 mL (¾ cup)||265|
|Peas (chickpeas, black-eyed,, pigeon) cooked||175 mL (¾ cup)||138-263|
|Beans (mung, adzuki), cooked||175 mL (¾ cup)||234-238|
|Beans (pink, pinto, navy, black, white, kidney, great northern), cooked||175 mL (¾ cup)||157-218|
|Sunflower seeds, without shell||60 mL (¼ cup)||77-81|
|Meatless (fish sticks, meatball, chicken), cooked||75 g (2 ½ oz)||59-77|
|Soy burger/vegetarian meatloaf or patty, cooked||75 g (2 ½ oz)||59|
|Soy nuts||60 mL (¼ cup)||59|
|Liver (turkey, chicken), cooked||75 g (2 ½ oz)||420-518|
|Liver (lamb, veal), cooked||75 g (2 ½ oz)||262-300|
|Liver (beef, pork), cooked||75 g (2 ½ oz)||122-195|
|Yeast extract spread (vegemite or marmite)||30 ml (2 Tbsp)||360|