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As the Dietary Guidelines for Americansstates, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need". The following table suggests dietary sources of folate. As the table indicates, green leafy vegetables, dry beans and peas, and many other types of vegetables and fruits are good sources of folate. In addition, fortified foods are a major source of folic acid. It is not unusual to find foods such as cereals fortified with 100 percent of the RDA for folate. The variety of fortified foods available has made it easier for women of childbearing age to consume the recommended 400 mcg of folic acid per day from fortified foods and/or supplements.
The large numbers of fortified foods on the market, however, also raise concern that intake may exceed the UL. This is especially important for anyone at risk of vitamin B12 deficiency, which can be masked by too much folic acid. It is important for anyone who is considering taking a folic acid supplement to first consider whether their needs are being met by adequate sources of dietary folate and folic acid from fortified foods. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans and the Food Guide
Pyramid.
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Table of Food Sources of Folate
| Food |
Micrograms
Dietary Folate Equivalents |
%DV* |
| Ready to eat
cereal, fortified with 100% of the DV, 3/4 c |
400 |
100 |
| Beef liver, cooked,
braised, 3 oz |
185 |
45 |
| Cowpeas (blackeyes),
immature, cooked, boiled, 1/2 c |
105 |
25 |
| Breakfast cereals, fortified with 25% of the
DV, 3/4 c |
100 |
25 |
| Spinach, frozen,
cooked, boiled, 1/2 c |
100 |
25 |
| Great Northern beans,
boiled, 1/2 c |
90 |
20 |
| Asparagus, boiled, 4 spears |
85 |
20 |
| Wheat germ, toasted, 1/4 c |
80 |
20 |
| Orange juice,
chilled, includes concentrate, 3/4 c |
70 |
20 |
| Turnip Greens,
frozen, cooked, boiled, 1/2 c |
65 |
15 |
| Vegetarian baked
beans, canned, 1 c |
60 |
15 |
| Spinach, raw, 1 c |
60 |
15 |
| Green peas, boiled, 1/2 c |
50 |
15 |
| Broccoli, chopped,
frozen, cooked, 1/2 c |
50 |
15 |
| Egg noodles, cooked,
enriched, 1/2 c |
50 |
15 |
| Rice, white,
long-grain, parboiled, cooked, enriched, 1/2 c |
45 |
10 |
| Avocado, raw, all
varieties, sliced, 1/2 c sliced |
45 |
10 |
| Peanuts, all types, dry
roasted, 1 oz |
40 |
10 |
| Lettuce, Romaine,
shredded, 1/2 c |
40 |
10 |
| Tomato Juice, canned, 6 oz |
35 |
10 |
| Orange, all commercial
varieties, fresh, 1 small |
30 |
8 |
| Bread, white,
enriched, 1 slice |
25 |
6 |
| Egg, whole, raw,
fresh, 1 large |
25 |
6 |
| Cantaloupe, raw, 1/4 medium |
25 |
6 |
| Papaya, raw, 1/2 c cubes |
25 |
6 |
| Banana, raw, 1 medium |
20 |
6 |
| Broccoli, raw, 1 spear
(about 5 inches long) |
20 |
6 |
| Lettuce, iceberg,
shredded, 1/2 c |
15 |
4 |
| Bread, whole wheat, 1 slice |
15 |
4 |
| * DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for folic acid is 400 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet. |
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