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Foods high in folic acid?

I have the standard list of foods high in folic acid (asparagus, spinach, oranges, avacados....) and was wondering what else is out there. Also would be nice if there were some different ways to prepare them. I can only eat so much guacamole and roasted asparagus!

Trying to get my body prepared for a baby (eek!!!) and everyone keeps saying to eat foods with folic acid...... Figured I'd give it a shot!

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  1. While not necessarily a food, wheat germ is a great source of folic acid. It is a great addition on fruit salad and other cereals hot or cold, it lends a nice toasty flavor.

    2 Replies
    1. re: gmk1322

      I love Wheat germ sprinkled on Yoghurt

      1. re: gmk1322

        Also good on ice cream--particularly the toasted kind. I also took a prenatal multivitamin.
        (BigLizard's wife)

      2. All grain products are fortified with folic acid these days, so there's really no reason to gorge yourself on kale unless you want to. However, no matter how much of all that you eat, you'll never get close to 400 mcg/day, so you might as well start taking supplements (or just start prenatals) now.

        1. This was a good idea I had never considered before for things like spinach. It may not give you all you need, but it will up your consumption painlessly.

          1 Reply
          1. re: rworange

            Nice, thank you. I love spinach and it cooks up quickly, which is a huge plus for me.

          2. VEGEMITE! I say this with tongue in cheek, as I'm aware Americans are generally not fans, but it's good, and contains about 50% of your recommended daily intake in one serving.

            2 Replies
              1. re: deborah24

                A blsck yeast paste also more popularly know by the British brand Marmite. It might be in your supermarket. It is here. Folic acid supplements are what the boss took.

            1. Deborah, browse this list and see what's high in folate [folic acid]. Most dry pasta is high in folic acid. Take a look at individual pasta boxes or bags for nutritional information because content may vary from one brand to the next. Folate is listed on the nutitional information label near the riboflavin content, niacin, etc.

              Look --> http://www.whfoods.com/foodstoc.php

              1 Reply
              1. Sweet potatoes, dried beans, split peas, lentils, soy products nuts especially almonds, peaches, bananas and the best source, calve's liver, yeah I know gross, not one of my favorites either. There are more, these are the ones I know off the top of my head, try to google it and see what comes up

                1. I gave a presentation in my grad school class Maternal and Child Health Nutrition course on the importance of folic acid before pregnancy, and listed a bunch of foods (OJ, etc.) that have a lot, saying it was the best way to get folic acid. The professor corrected me saying that taking a supplement is actually absorbed by the body much more easily than through food. So, if you're considering pregnancy, please take a prenatal vitamin, or at least a little folic acid supplement.

                  But don't let me sto you from eating lots of whole grains and fruits and veggies!

                  7 Replies
                  1. re: milklady

                    Thanks! I'll get a supplement this week. One of my problems is that I am allergic to most non-citrus fruit and uncooked dark greens. Makes it difficult to eat somewhat healthy.....

                    1. re: deborah24

                      Not sure if you will be able to see the article, but The Journal of Obstetrics and Gynaecology of Canada published an updated recommendation of ***5 mg*** a day last fall. Prenatals won't have that level. Which reminds me I need to start taking my supplement...


                      1. re: julesrules

                        I was able to get it. Thanks. I know this is supposed to be about food, but doesn't that seem to be a large jump in recommened daily amount? All this pregnancy stuff is starting to freak me out!!!!

                        1. re: deborah24

                          Yes it is a big jump, but I figure the study results are pretty compelling, and it is only for a short period of my life so I'm not so worried about long-term unknown side effects etc... that said I have not managed to take 5 pills a day either.

                          1. re: julesrules

                            I'm going with a suppliment that has 800 mcg and then a multi (kids, of course, since anything give me horrendous heartburn) that has 260 mcg. That's triple the previous recommened so I figure that should be good enough.

                            I don't know about all this stuff they want you to take... the human race has managed to get this far..... :)

                            1. re: deborah24

                              My doctors said 1000 mcg per day of folic acid. Which is what my prenatal, conveniently, has in it :) I've also read stuff about 6 - 10 mg during the first cpl months of pregnancy helping to reduce the risk of downs but such a huge dose also has side effects like issues with detecting some other vitamin deficiency (one of the B vitamins) and some other issues....so I read that if you go over 1000 mcg (1 mg), you should talk to your doctor about it first. LESS than 1 mg is not enough---my doctor was pretty firm about the fact that it had to be the full 1 mg per day for it to help. And to start doing it at least a month or two before you conceive.

                        2. re: julesrules

                          Yes, but you can buy folic acid only supplements, which you can add onto your prenatal.

                    2. Just take a supplement (MVI) and be done with it.

                      2 Replies
                      1. re: filth

                        Agreed. I couldn't take a pre-natal vitamin because I was nauseous and the vitamin made it worse, so my doctor suggested just the folic acid supplement. As long as your diet is balanced and you eat a variety of fruits, vegetables, etc., this is all you really need.

                        1. re: valerie

                          Anecdotally, I hear it's the iron in the prenatals that contributes to nausea.

                      2. Just about any major brand breakfast cereal will give you more folate per serving.

                        Folate level per 100 grams edible portion (raw)
                        Asparagus 52mcg
                        Spinach 194mcg
                        Avocado 81mcg
                        Orange 30mcg
                        arrowroot 338mcg

                        General Mills Total Cornflakes
                        1333mcg per 100g
                        393mcg per 1 1/3 cup serving

                        Kellogs Complete Wheat bran
                        1390mcg per 100 grams
                        403 mcg per 3/4 cup

                        Source: USDA SR20 nutrient search

                        1. I have to take Folic acid along with my R.A. meds and the folic acid will also help with nausea and the upset tummy problems associated with pregnancy. But it is also good to get your veggies and fruits in to. Recommended is 800 mg and it helps wonders when I have to take the meds on saturday.