Leafy green vegetables (like spinach and turnip greens), fruits (like citrus fruits and juices), and dried beans and peas are all natural sources of folate.1
In 1996, the Food and Drug Administration (FDA) published regulations requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice, and other grain products.2&nbp;3&nbp;4&nbp;5 Since cereals and grains are widely consumed in the U.S., these products have become a very important contributor of folic acid to the American diet. The following table suggests a variety of dietary sources of folate.
Table 1: Selected Food Sources of Folate and Folic Acid6
| Food | Micrograms (μg) | % DV^ |
|---|---|---|
| *Breakfast cereals fortified with 100% of the DV, ¾ cup | 400 | 100 |
| Beef liver, cooked, braised, 3 ounces | 185 | 45 |
| Cowpeas (blackeyes), immature, cooked, boiled, ½ cup | 105 | 25 |
| *Breakfast cereals, fortified with 25% of the DV, ¾ cup | 100 | 25 |
| Spinach, frozen, cooked, boiled, ½ cup | 100 | 25 |
| Great Northern beans, boiled, ½ cup | 90 | 20 |
| Asparagus, boiled, 4 spears | 85 | 20 |
| *Rice, white, long-grain, parboiled, enriched, cooked, ½ cup | 65 | 15 |
| Vegetarian baked beans, canned, 1 cup | 60 | 15 |
| Spinach, raw, 1 cup | 60 | 15 |
| Green peas, frozen, boiled, ½ cup | 50 | 15 |
| Broccoli, chopped, frozen, cooked, ½ cup | 50 | 15 |
| *Egg noodles, cooked, enriched, ½ cup | 50 | 15 |
| Broccoli, raw, 2 spears (each 5 inches long) | 45 | 10 |
| Avocado, raw, all varieties, sliced, ½ cup sliced | 45 | 10 |
| Peanuts, all types, dry roasted, 1 ounce | 40 | 10 |
| Lettuce, Romaine, shredded, ½ cup | 40 | 10 |
| Wheat germ, crude, 2 Tablespoons | 40 | 10 |
| Tomato Juice, canned, 6 ounces | 35 | 10 |
| Orange juice, chilled, includes concentrate, ¾ cup | 35 | 10 |
| Turnip greens, frozen, cooked, boiled, ½ cup | 30 | 8 |
| Orange, all commercial varieties, fresh, 1 small | 30 | 8 |
| *Bread, white, 1 slice | 25 | 6 |
| *Bread, whole wheat, 1 slice | 25 | 6 |
| Egg, whole, raw, fresh, 1 large | 25 | 6 |
| Cantaloupe, raw, ¼ medium | 25 | 6 |
| Papaya, raw, ½ cup cubes | 25 | 6 |
| Banana, raw, 1 medium | 20 | 6 |
* 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. The DV for folate is 400 micrograms (μg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
As the 2000 Dietary Guidelines for Americans states, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need."7 As indicated in Table 1, green leafy vegetables, dried beans and peas, and many other types of vegetables and fruits provide folate. In addition, fortified foods are a major source of folic acid. It is not unusual to find foods such as some ready-to-eat cereals fortified with 100% of the RDA for folate. The variety of fortified foods available has made it easier for women of childbearing age in the US to consume the recommended 400 mcg of folic acid per day from fortified foods and/or supplements.8 The large numbers of fortified foods on the market, however, also raises the risk of exceeding the UL. This is especially important for anyone at risk of vitamin B12 deficiency, which can be triggered by too much folic acid. It is important for anyone who is considering taking a folic acid supplement to first consider whether their diet already includes adequate sources of dietary folate and fortified food sources of folic acid.
For more information about building a healthful diet, refer to the Dietary Guidelines for Americans (Dietary Guidelines 2000)9 and the US Department of Agriculture's Food Guide Pyramid (http://www.nal.usda.gov/fnic/Fpyr/pyramid.html)10
Related Links: What is folate? | What are some important links between folate and my health? | What foods provide folate? | How much folate do I need? | What happens if I do not get enough folate? | Do I need extra folate? | Can folate be harmful? | What are some of the current issues and controversies about folate? | Does folate interact with any medicines or supplements?
Disclaimer 
Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritative statement" under Food and Drug Administration rules and regulations.
About Source: ODS
The mission of the Office of Dietary Supplements (ODS) is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population.
General Safety Advisory
Health professionals and consumers need credible information to make thoughtful decisions about eating a healthful diet and using vitamin and mineral supplements. These Fact Sheets provide responsible information about the role of vitamins and minerals in health and disease. Each Fact Sheet in this series received extensive review by recognized experts from the academic and research communities.
The information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.
Print This Page 
Email This Page
Footnotes
- U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA National Nutrient Database for Standard Reference, Release 16, Nutrient Data Laboratory Home Page [↩]
- Oakley GP, Jr., Adams MJ, Dickinson CM. More folic acid for everyone, now. J Nutr 1996;126:751S-755S. PubMed abstract [↩]
- Malinow MR, Duell PB, Hess DL, Anderson PH, Kruger WD, Phillipson BE, Gluckman RA, Upson BM. Reduction of plasma homocyst(e)ine levels by breakfast cereal fortified with folic acid in patients with coronary heart disease. N Engl J Med 1998;338:1009-15. PubMed abstract [↩]
- Daly S, Mills JL, Molloy AM, Conley M, Lee YJ, Kirke PN, Weir DG, Scott JM. Minimum effective dose of folic acid for food fortification to prevent neural-tube defects. Lancet 1997;350:1666-9. PubMed abstract [↩]
- Crandall BF, Corson VL, Evans MI, Goldberg JD, Knight G, Salafsky IS. American College of Medical Genetics statement on folic acid: Fortification and supplementation. Am J Med Genet 1998;78:381. PubMed abstract [↩]
- U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA National Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page [↩]
- Dietary Guidelines Advisory Committee, Agricultural Research Service, United States Department of Agriculture (USDA). HG Bulletin No. 232, 2000. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/2000DGProfessionalBooklet.pdf. [↩]
- Oakley GP, Jr., Adams MJ, Dickinson CM. More folic acid for everyone, now. J Nutr 1996;126:751S-755S. PubMed abstract [↩]
- Dietary Guidelines Advisory Committee, Agricultural Research Service, United States Department of Agriculture (USDA). HG Bulletin No. 232, 2000.
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/2000DGProfessionalBooklet.pdf. [↩]
- Center for Nutrition Policy and Promotion, United Stated Department of Agriculture. Food Guide Pyramid, 1992 (slightly revised 1996). http://www.nal.usda.gov/fnic/Fpyr/pyramid.html. [↩]