List Of 25 Foods High In Folic Acid Are Revealed

Do you want to know which foods are rich in folic acid? Are you looking for foods high in folic
acid to add into your daily diet for pregnancy? Recently, VKool.com made a writing of the list of
top 25 healthy foods high in folic acid that are good for pregnancy. This writing is a collection of
top healthy foods for pregnant women to choose, and their uses from reliable sources.
However, this writing is not intended to give medical advice, so make sure that you will consult
with your medical practitioner before adding some of 25 foods presented in this writing into
your diet plan.
The List Of 25 Foods High In Folic Acid For Pregnancy
1. Citrus Fruits

According to scientists, orange is one of the fruits that contain vitamin C, vitamin A, calcium and
fiber. This food is very nutritious for the body of pregnant women. Vitamin B9 (folic acid) in
oranges help prevent cardiovascular disease, cancer prevention (especially stomach cancer and
larynx) because they are rich in antioxidants. In addition, the abundance of fiber in orange can
reduce constipation effectively. This is the fruit pregnant women can eat more.
Folic acid is extremely important for all women, especially for women who are pregnant or who
are trying to conceive. It helps to prevent certain types of birth defects, and help produce
healthy blood cells. In addition, the limonoid quality of orange juice helps prevent cancer and
detoxification, diuretic. Pregnant women often eat oranges, or eat fruits like mandarin orange
and grapefruit; their risk of cancer (lung and stomach) is relatively low. However, being
pregnant with digestive disorders should not eat a lot of oranges.

You should use fresh orange, juiced drink and no added sugar. Every day you can drink a small
glass of orange juice or you drink a day and you leave it a tiring day. You should limit canned
orange juices even if they are introduced as fresh orange juice. The canned fruit juices are often
added or mixed with sweeteners. Moreover, during transport, storage, a box of fruit juice can
cause you to be infected abdominal pain, diarrhea and more if used. Here are some of citrus
fruits you can eat:
Papaya – 115 mcg of folate in one papaya (29% dv)
Oranges — 40 mcg of folate in one orange (10% dv)
Grapefruit — 30 mcg of folate in one grapefruit (8% dv)
Strawberries — 25 mcg of folate in 1 cup (6.5% dv)
Raspberries — 14 mcg of folate in 1 cup (4% dv)
2. Milk
Milk is one of good foods high in folic acid. It is a nutritional supplement drink that is ideal for
all ages of people. In addition to folic acid content, milk also contains a lot of protein and
calcium. Drinking milk can absorb a lot of important nutrients in a convenient and effective way
for pregnant women and fetuses. If you want to discover other healthy foods high in folic acid,
keep reading!

3. Asparagus
Asparagus is the food containing the highest levels of folic acid, 5 asparagus contain about
1,000 micrograms of folic acid. When cooking asparagus you should not be cooked too long to
avoid loss of valuable sources of folic acid. A bowl of cooked asparagus has about 79mcg of folic
acid.
For mothers: Women, who are pregnant, should use regular asparagus because folic acid in
asparagus is good for the baby's development. When the baby was born, asparagus also helps
mothers with abundant milk supply.
For children: Not only rich in folic acid, asparagus contains more fiber that is good for the
digestive system of the baby. The mother can process a lot of extremely delicious dishes from
asparagus for changing baby meals.

4. Spinach
Spinach is one of great foods high in folic acid. Folic acid content of spinach is very high. Spinach
also is one of the vegetables that stand out among the dark green leafy vegetables. Vegetables
also contain abundant iron levels, and spinach is one of the healthy vegetables suitable for
women to eat more.

5. Cauliflower
Right behind asparagus and spinach, cauliflower is one of the many green vegetables containing
the most folic acid. It also contains rich fiber content that can help reduce constipation
effectively. Eating just one cup of cauliflower will give you approximately 55 mcg of folate,
accounting for 14% of your recommended daily value

6. Egg Yolk

Vitamins such as folic acid, vitamin A, vitamin D… mainly found in the egg yolk. Egg yolk also
contains a lot of iron; this is a good food source for nutritional supplementation in pregnant
women.
 7. Beans, Peas & Lentils

Soybean also contains folic acid. Soybean has many products like soy milk, tofu, and dried tofu.
Most dried beans are a rich source of folic acid. Each meal should have more beans that you
have gone. Legumes such as lentils and chickpeas have even a higher amount of folate than
other beans and peas.
Beans and peas that especially are high in folic acid are pinto beans, green peas, lima beans,
black-eyed peas & kidney beans. Just a small bowl of lentil of any type can give you the majority
of the recommended daily amounts of folic acids you have to get. Here are some of beans that
are rich in folic acid.

• 1 cup of Lentils – 358 mcg of folate (90% daily value)

• 1 cup of Pinto Beans – 294 mcg of folate (74% daily value)
• 1 cup of Garbanzo Beans – 282 mcg of folate (71% daily value)
• 1 cup of Black Beans – 256 mcg of folate (64% daily value)
• 1 cup of Navy Beans – 254 mcg of folate (64% daily value)
• 1 cup of Kidney Beans – 229 mcg of folate (57% daily value)
• 1 cup of Lima Beans – 156 mcg of folate (39% daily value)
• 1 cup of Split Peas – 127 mcg of folate (32% daily value)
• 1 cup of Green Peas – 101 mcg of folate (25% daily value)
• 1 cup of Green Beans – 42 mcg of folate (10% daily value)
8. Potato

Potatoes, which are rhizomes, in addition to containing folic acid, also contain minerals such as
zinc to promote nerve growth of fetal brain, as well as food additives that can eat more. Keep
reading this writing to know other foods high in folic acid and their uses.
9. Bread And Cereal

Refined grains do not have the folic acid content. Use cereal is the main dish, not only can
increase the absorption of folic acid, which can absorb a lot of fiber and other nutrients such as
vitamins. Foods made from grains such as pasta, bread, breakfast cereals are rich in folic acid. A
slice of bread with folic acid supplements contains 60mcg of folic acid.
For mother: doctors recommend nutrition for mothers elects to use products that are fortified
with folic acid, so mothers need to try to eat some of folate-rich foods (such as broccoli or dark
green leafy vegetables in the sandwich) in order that folic acid is absorbed into the body more.
For children: The mothers do not think, “Bread is not good for me”. Even white bread made of
wheat quality is still the ideal choice for your baby. White bread has fiber, which helps prevent
constipation, heart disease, hypertension and diabetes. Also, the bread can help add iron and B
vitamins such as niacin, folic acid, thiamin and riboflavin into the mothers’ bodies.
10. Avocado

Avocado also is one of foods high in folic acid that you should add into your daily pregnant diet.
When it comes to nutrition before pregnancy, avocados are an excellent source of vitamins and
minerals. Half an avocado contains 90mcg of folate. However, not only that, like salmon and
walnuts, avocados contain a lot of omega 3 fatty acids (healthy fats, good for the heart and
brain of the baby's mother).
For children: Avocado is not only healthy for children but also tastes the fruit of a lot of kinds. In
addition, avocado is also a great advantage that does not need to be cooked over the fire. Just
semi-processed avocado can be used immediately and you should not let it be lost vitamins.
Moreover, avocados are easily combined with grains, vegetables and other fruits. Therefore,
the avocado is the number 1 choice in a menu of food ideas for baby aged 4 to 6 months of age
and older.
11. Tomatoes

A glass of tomato juice contains 48mcg of folic acid. In addition, the tomato is a fruit rich in
vitamins, fiber and antioxidants.
For mom: Tomato juice helps the body absorb iron maximally, especially if you need iron
supplements. If tomato juice is not your favorite dish, a bowl of tomato soup is seen as the
perfect replacement.
For children: Tomato food is said to be beneficial for their snack. However, nutrition experts
recommend that parents should not make tomato soups for their baby before the baby is about
10 months old, because the acid in the tomatoes will weaken the fledgling stomach of the baby.
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12. Broccoli

A bowl of broccoli soup is up to 104 mcg of folic acid (folic acid about a quarter of daily needs).
In addition, broccoli also contains calcium, vitamin C, fiber and iron.
For mom: During pregnancy, pregnant women need a lot more than the normal amount of
blood. Anemia related to iron deficiency. This disease will cause the feeling of tired, dizzy, and
this is not good for both mother and baby. Therefore, the mother needs to supplement the iron
needed to prevent anemia. Broccoli is a food rich in iron and folic acid to help prevent iron
deficiency anemia, so the pregnant women can use this food in their daily diet plan.
For children: Broccoli is not only rich in folic acid, it also has an abundant amount of vitamin C,
which helps the body absorb calcium and iron little better.
13. Liver

The liver is one of the foods that contain folic acid with the highest quality, even twice as much
as some other foods. However, most nutrition experts would advise you to eat it in moderation
because it contains a lot of cholesterol.

14. Berries

These fruits contain high levels of folic acid in any kind, even containing about 20% of the folate
you need in one day. They also increase the amount of fiber and they are considered as low
calorie snacks.
 15. Seeds & Nuts

Seeds and nuts are great foods high in folic acid. Among the foods with folic acid, sunflower
seeds on the list of nuts have the highest folate levels. Sunflower seeds are especially rich in
folate, but you can also choose other grains such as sesame seeds or walnuts instead of
sunflower seeds if desired.
It does not matter if it is sesame, pumpkin, sunflower or flax seeds, you should eat them raw,
sprouted, or even sprinkled onto a salad. This will help you add a great serving of folic acid into
your body. Sunflower seeds, peanuts and flax seeds are especially high in the folate. With just
one cup will offer up to 300 mcg. In addition, nuts are very high in the folic acid, especially
peanuts and almonds. Here is a short list of some of highest seeds & nuts for folic acid.

• Sunflower Seeds — 82 mcg of folate in ¼ cup (21% DV)

• Peanuts — 88 mcg of folate in ¼ cup (22%)
• Flax Seeds — 54 mcg of folate in 2 tbs (14% DV)
• Almonds — 46 mcg of folate in 1 cup (12% DV)
16. Beer

Talking beer but rather yeast contains folate. Now you have a good reason to drink beer during
the pregnancy. However, you should not see it as the main source of folic acid in your diet
during pregnancy. Continue reading this writing if you want to know other foods high in folic
acid.

17. Yogurt
Refreshing and delicious taste of yogurt has conquered the most difficult pregnancy. Not only
yogurt contains beneficial bacteria to the digestive process, it also provides a very rich source of
protein for pregnant women.
Yogurt contains more calcium and protein than regular milk. Yogurt also offers a variety of
bacterial fermentation that is beneficial for the digestive system and the immune system. Many
women cannot suffer the taste of milk for pregnant women but they are very interested in the
yogurt.
You should not eat yogurt when fasting because some acid in yogurt will make your stomach
get tired. Ideally, you should use yogurt after about 1-2 hours after meals.

18. Beef

Meats contain large amounts of iron, protein, B6, B12, zinc and especially choline (a stimulant
fetal brain development). However, the beef also contains more cholesterol, so you should eat
in moderation to avoid increased blood cholesterol levels.
Beef can be cooked in any way, and it is very nutritious and very tasty. You absolutely should
avoid foods made with beef or beef re-associated with a variety of hot spices. Each week you
should take 2-3 meals of beef.
19. Sweet Potatoes

Sweet potatoes are abundant food sources of beta carotene – an antioxidant that the body
converts into vitamin A. In addition, you may have read that vitamin A plays an important role
in the development of eye, bone and skin of the baby.
In addition, sweet potatoes also help replenish the body's iron deficiency during pregnancy.
Moreover, this food contains copper – a mineral that helps the body absorb iron better.
Scientific evidence also confirms that sweet potatoes help pregnant women reduce the
symptoms of constipation – common diseases of the gourd. You can enjoy sweet potatoes with
dishes such as boiled, baked, fried or mashed baking but absolutely avoid raw sweet potatoes.
 20. Dark Green Leafy Vegetables

The folate (the natural form of folic acid) is derived from the leaves of vegetables. Spinach
(propeller) topped the vegetables on folate levels. Food items from green leafy vegetables such
as lettuce, spinach, or kale can provide 1/3 the necessary need of folic acid every day. In
addition, vegetables are also rich in other vitamins and low in calories.

• Spinach — 263 mcg of folate in 1 cup (65% DV)

• Collard Greens — 177 mcg of folate in 1 cup (44% DV)
• Turnip Greens — 170 mcg of folate in 1 cup (42% DV)
• Mustard Greens — 103 mcg of folate in 1 cup (26% DV)
• Romaine Lettuce — 76 mcg of folate in 1 cup (19% DV)
21. Pineapples

Natural pineapple contains the citric acid, 87% acid composition in the pineapple, 13 % of the
remaining composition is other acids such as malic acid and ascorbic acid. The World's
healthiest Foods site, said pineapple is a good source of manganese, folic acid, vitamin C and
vitamin B1 that can promote optimal health within the body.

22. Okra

Okra, the world’s slimiest veggie is also one of the most nutrient rich foods. Okra has the
distinct ability to offer simultaneously vitamins & minerals while cleansing the whole digestive
tract from the toxic build-up. In addition, this food is a great source of folate. Just 1 cup of
cooked okra can give you approximately to 37 mcg of the folic acid.
23. Brussels Sprout

While brussels sprout possibly is not your favorite vegetable, there is no denying that it is one
of the best sources for folic acid. You should eat 1 cup of the boiled brussels sprout per day,
because sprout will give you approximately about 25% of an amount of daily-recommended
folate. Brussels sprout is also high in vitamin K, vitamin C, vitamin A, potassium and manganese.
Even with an abundance of nutrients, this food remains amazingly difficult to convince children
to give it a try.
24. Beets

Beet is one of foods high in folic acid. It also is a great food for antioxidants. In addition, it
provides detox support, and this makes it be one of the greatest liver cleanse foods. While this
food is a great reason to replenish it to your daily diet, beet also is known as one of the good
foods with folic acid. Experts say that eating 1 cup of boiled beets can provide you with an
amount of 136 mcg of folate (34% of daily needs).

25. Corn

You can have a can of corn in pantry right now. You should eat it up, because this popular
vegetable is a great source of folate. Just 1 cup of cooked corn can give you about 76 mcg of the
folic acid, accounting for nearly 20% of daily needs you have to get. However, you need to avoid
canned veggies and you can opt for fresh and organic.
Here is a detailed list of foods high in folic acid by Nutrient Density (or Folate per Gram)
• Lettuce (Cos or Romaine) – 136µg (34% DV) Folate in 100g – 64µg (16% DV) Folate in per cup
shredded (47g)
• Endive (18%) – (%DV per cup shredded), Butterhead (10%), Chicory (8%), Arugula (4%), and
Salad Cress (10%)
• Beans (Black Eyed Peas – Cooked) – 208µg (52% DV) Folate in 100g – 356µg (89% DV) Folate in
per cup cooked (171g)
• Mung Beans (80%) – (%DV per cup cooked), Chickpeas (71%), Pinto Beans (74%), Pink Beans
(71%), Black Beans (64%), Lima Beans (68%), Navy Beans (64%) & Kidney Beans (58%)
• Lentils (Cooked) – 181µg (45% DV) Folate in 100g – 358µg (90% DV) Folate in per cup cooked
(198g)
• Spinach (Raw) – 194µg (49% DV) Folate in 100g – 263µg (66% DV) folate in per cup Cooked
(180g)
• Turnip Greens (42%) – (%DV per cup cooked), Pak Choi (Chinese Cabbage) (17%), Collard
Greens (8%) & Savoy Cabbage (17%).
• Asparagus (Cooked) – 149µg (37% DV) Folate in 100g – 134µg (34% DV) Per 1/2 cup (90g)
• Avocado – 81µg (20% DV) Folate in 100g – 122µg (30% DV) Per cup cubed (150g) – 163µg (41%
DV) Per avocado (201g)
• Broccoli (Cooked) – 108µg (27% DV) Folate in 100g – 84µg (21% DV) Per 1/2 cup chopped (78g)
• Chinese Broccoli (22%) – (%DV per cup cooked), Broccoli Raab (15%) & Cauliflower (14%)
• Tropical Fruits (Mango) – 43µg (11% DV) Folate in 100g – 71µg (18% DV) Per cup (Pieces – 165g)
– 145µg (36% DV) Per fruit (336g)
• Pomegranate (27%) – (%DV per fruit), Guava (7%), Kiwi (7%), Papaya (15%), and Banana (6%)
• Oranges – 39µg (10% DV) Folate in 100g – 70µg (18% DV) Per cup segments (180g) – 47µg (12%
DV) Per orange (121g)
• Bread (Wheat Bread) – 85µg (21% DV) Folate 100g – 25µg (6% DV) Per slice (29g) – 24µg (6%
DV) Per ounce (28g)
• French Bread (24%) – (%DV per slice), Italian Bread (14%), & Wheat Germ Bread (8%)
• Yeast Extract (Marmite) – 3786µg (947% DV) per 100 grams
• Baker’s Yeast – 2340µg (585% DV) per 100 grams
• Fortified Cereals – 1379µg (345% DV) per 100 grams
• Liver (Chicken) – 578µg (145% DV) per 100 grams
• Dried Herbs and Spices (Basil) – 310µg (78% DV) per 100 grams
• Wheat Germ – 281µg (70% DV) per 100 grams
• Sunflower Seeds – 238µg (60% DV) per 100 grams
• Soya Beans (Edamame) – 205µg (51% DV) per 100 grams
• Parsley (Fresh) – 152µg (38% DV) per 100 grams
• Peanuts – 145µg (36% DV) per 100 grams
• Blue Mussels – 76µg (19% DV) per 100 grams
• Alaska King Crab – 51µg (13% DV) per 100 grams
• Fish Roe (Caviar) – 92µg (23% DV) per 100 grams
• Beets – 109µg (27% DV) per 100 grams
• Tomato Juice – 20μg (5% DV) per 100 grams
• Chestnuts – 110µg (28% DV) per 100 grams
• Hazelnuts – 88µg (22% DV) per 100 grams
• Spearmint – 105µg (26% DV) per 100 grams
• Leeks (Cooked) – 24µg (6% DV) per 100 grams
• Celery – 36µg (9% DV) per 100 grams
• Okra – 60µg (15% DV) per 100 grams
• Cauliflower (Frozen, Cooked) – 41µg (10% DV) per 100 grams
• Green Peas (Cooked) – 63µg (16% DV) per 100 grams
• Bean Sprouts (Soybeans) – 172µg (43% DV) per 100 grams
• Sesame Butter (Tahini) – 98μg (25% DV) per 100 grams
• Flaxseeds – 87μg (22% DV) per 100 grams
• Walnuts – 98µg (25% DV) per 100 grams
• Rye Bread – 110µg (28% DV) per 100 grams
• Cantaloupe (Rockmelon, Muskmelon, or Spanspek) – 21μg (5% DV) per 100 grams
• Tea (Brewed) – 5µg (1% DV) per 100 grams
• Artichokes (Cooked) – 89µg (22% DV) per 100 grams
• Shiitake Mushrooms (Dried) – 163µg (41% DV) per 100 grams
• Fortified Energy Bars – 905μg (226% DV) per 100 grams
• Fortified Cereals – 1390μg (348% DV) per 100 grams

To see all of our writings about benefits and side effects of all kinds of foods, and healthy
recipes for foods high in folic acid, go to our main Foods & Recipes page. After reading the
writing of a list of top 25 healthy foods high in folic acid that are good for pregnancy and for
pregnant women to choose from, hope that this writing helps you understand more about
benefits of foods high in folic acid and uses of these foods for making healthy meals. However,
it is solely for the informational purpose and it is not intended to give medical advice. If you
have any question, or you know other foods high in folic acid, please leave them below.