EATING FOR HEALTH
The following foods
are full of folic acid or folate.
Foods with an asterisk (*) have folic acid
added to them. They include breads,
cereals, flours, corn meals, pastas, rice, and other grain products.
They are called enriched or
fortified.
| Foods |
Amounts |
MCG |
% DV |
| *Breakfast cereals fortified with 100% of the DV |
1 serving |
400 |
100 |
| Beef liver, cooked, braised, |
3 ounces |
185 |
45 |
| Black-eyed peas, immature, cooked |
1/2 cup |
105 |
25 |
| *Breakfast cereals, fortified with 25% of the DV |
1 serving |
100 |
25 |
| Spinach, frozen, cooked |
1/2 cup |
100 |
25 |
| Great Northern beans, cooked |
1/2 cup |
90 |
20 |
| Asparagus, cooked |
4 spears |
85 |
20 |
| *Rice, white, long-grain, parboiled, enriched, cooked |
1/2 cup |
65 |
15 |
| Vegetarian baked beans, canned |
1 cup |
60 |
15 |
| Spinach, raw |
1 cup |
60 |
15 |
| Green peas, frozen, cooked |
1/2 cup |
50 |
15 |
| Broccoli, chopped, frozen, cooked |
1/2 cup |
50 |
15 |
| *Egg noodles, cooked, enriched |
1/2 cup |
50 |
15 |
| Broccoli, raw |
2 spears |
45 |
10 |
| Avocado, raw |
1/2 cup sliced |
45 |
10 |
| Peanuts, dry roasted |
1 ounce |
40 |
10 |
| Lettuce, Romaine, shredded |
1/2 cup |
40 |
10 |
| Wheat germ |
2 Tablespoons |
40 |
10 |
| Tomato Juice, canned |
6 ounces |
35 |
10 |
| Orange juice |
3/4 cup |
35 |
10 |
| Turnip greens, frozen, cooked |
1/2 cup |
30 |
8 |
| Orange, fresh |
1 small |
30 |
8 |
| *Bread, white |
1 slice |
25 |
6 |
| *Bread, whole wheat |
1 slice |
25 |
6 |
| Egg, whole |
1 large |
25 |
6 |
| Cantaloupe |
1/4 medium |
25 |
6 |
| Papaya |
1/2 cup cubes |
25 |
6 |
| Banana |
1 medium |
20 |
6 |
|
