What Foods Are Highest in Folic Acid?

Save

Folate, also known as vitamin B9, is a water-soluble vitamin that occurs naturally in food. Folic acid is the synthetic form of B9 included in vitamin supplements and added to foods. Vitamin B9 is essential for the production of new cells, and is especially important before and during pregnancy to prevent birth defects. Folate also maintains cells and prevents harmful cell changes.

FDA Regulations

  • The U.S. Food and Drug Administration (FDA) requires the addition of folic acid to many grain products. Food labels that list either folic acid or folate both provide vitamin B9.

Cereal

  • Most ready-to-eat breakfast cereals, as well as cereals to be cooked, such as oatmeal, are fortified with folic acid. The added vitamin B9 in cereals may account for 25 to 100 percent of the recommended daily allowance, which is 400 mcg. Kellogg's All-Bran and All-Bran Buds supply the highest amount, at over 970 mcg per 200-calorie serving.

Other Grain Products

  • Other grain products commonly fortified with folic acid are breakfast bars, snack bars, breads, tortillas, rice, pasta, noodles, cornmeal and flour. Many provide 70 to 150 mcg per 200-calorie serving.

Liver

  • Liver is an excellent source of folate---3 oz. of chicken liver provides about 660 mcg, while 3 oz. of beef liver provides 185 mcg of folate.

Vegetables

  • Folate also occurs naturally in high amounts in broccoli, spinach and asparagus. A 1 c. serving of chopped broccoli provides 100 mcg, 1/2 c. of frozen spinach includes 90 mcg, and four spears of asparagus offer 85 mcg.

Beans

  • Dried beans and peas are natural sources of folate, and canned beans and soups with beans are a convenient way to obtain folate or folic acid. A 1/2 c. serving of lentils, for instance, provides 180 mcg, 1/2 c. of black beans provides 128, and 1/2 c. of Great Northern beans provides 90 mcg.

References

Promoted By Zergnet

Resources

You May Also Like

  • What are the Benefits of Folic Acid on Hair?

    Folic acid, an essential B vitamin, is vital to the proper functioning of the human body. A deficiency in folic acid can...

  • Foods High in Folic Acid & Iron

    The average healthy man or post-menopausal woman needs approximately 8 milligrams of iron and 400 micrograms of folic acid, also known as...

  • What Foods Contain Folic Acid?

    Women who are pregnant are encouraged to work as much folic acid into their diets as possible, since folic acid can help...

  • How to Best Absorb Folic Acid

    Folic acid is a member of the B-complex vitamin family, and is essential for energy production and the formation of red blood...

  • Foods High in Uric Acid

    Foods that are high in uric acid include coffee, alcohol, meats and dairy, and excess of these foods can cause stress on...

  • Foods That Are High in Folic Acid

    Foods high in folic acid can have naturally occurring folate or be enriched. Learn about folic acid in this free video by...

  • Foods With Natural Folic Acid

    Eating foods with natural folic acids can help decrease your risk of heart disease, among other conditions. See which foods have natural...

Related Searches

Check It Out

This Is the Beauty Routine of a Yelp Sales Manager

M
Is DIY in your DNA? Become part of our maker community.
Submit Your Work!