What Does Folate Do?
A folate-rich diet is essential to good health
Selected Food Sources of Folate and Folic Acid
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. Since cereals and grains are widely consumed in the United States, these products have become a very important contributor of folic acid to the American diet.
In the following table, items marked with an asterisk (*) are fortified with folic acid as part of the Folate Fortification Program.
Daily values, or 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 mcg. Most food labels do not list a food's magnesium content.
The percentage of the 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, whereas 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. Remember that foods providing lower percentages of the DV also contribute to a healthful diet.
For foods not listed in this table, visit the U.S. Department of Agriculture's Nutrient Database Web site.
Selected Food Sources of Folate and Folic Acid
| Food | Mcg |
%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 |
The National Health and Nutrition Examination Survey (NHANES III 1988-94) and the Continuing Survey of Food Intakes by Individuals (1994-96 CSFII) indicated that most individuals surveyed did not consume adequate folate. However, the folic acid fortification program, initiated in 1998, increased the folic acid content of commonly eaten foods such as cereals and grains. As a result, most diets in the United States now provide recommended amounts of folate equivalents.
