Foods High in Folate and Folic Acid

Wellness: Nutrition
9 Foods That Will Help You Get More Folate in Your Diet

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April 2 2018

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Folate plays an important role in healthy cell growth. For women, getting the recommended 400 micrograms (mcg) of folate is especially important right before pregnancy and during the early stages, when the baby's brain and spinal cord are developing. This is because folate helps prevent neural tube defects as well as brain and spinal cord abnormalities. Talk to your physician or your Hy-Vee store dietitian if you have concerns about folate.

  1. Spinach

    ½ cup of this leafy green gives you about 100 mcg of folate.

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  2. Broccoli

    1 cup of cooked chopped broccoli gives you about 160 mcg of folate.

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  3. Chickpeas

    1 cup of canned chickpeas, drained and rinsed, gives you about 62 mcg of folate.

  4. Bread with Enriched Flour

    1 slice of whole wheat sandwich bread gives you about 60 mcg of folate.

  5. Citrus

    1 cup of orange slices gives you about 55 mcg of folate.

  6. Enriched Pasta

    1 cup of cooked enriched pasta, such as spaghetti or elbows, gives you between 130 and 150 mcg of folate.

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  7. Fortified Cereal

    Cereals fortified with vitamins and minerals provide between 100 and 350 mcg of folate per 1-cup serving. Here are a few examples:

    1 cup of Cheerios gives you nearly 340 mcg of folate.

    1 cup of Kellog’s Corn Flakes gives you about 165 mcg of folate.

    1 cup of Raisin Bran gives you about 330 mcg of folate.

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  8. Lentils

    ½ cup of cooked lentils gives you about 175 mcg of folate.

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  9. Asparagus

    4 spears of asparagus gives you about 90 mcg of folate.

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