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Folic Acid and Folate Values for Selected Foods


Food Serving Size Folic Acid/Folate per Serving*
(mcg)
Asparagus (cooked) 4 spears 88
Avocados 1 ounce 19
Beans
Black Beans (cooked from dried)
1 cup 256
Kidney/Red Beans (canned)
1 cup 131
Lentils (cooked from dried)
1 cup 358
Pinto Beans (cooked from dried)
1 cup 294
Refried beans (canned)
1 cup 28
Chickpeas/Garbanzo beans (canned)
1 cup 161
Chickpeas/Garbanzo beans(cooked from dried)
1 cup 282
Blackeye Peas (canned)
1 cup 122
Blackeye Peas (cooked from dried)
1 cup 358
Bread Products (made with enriched flour)
Bread, white
1 slice 35
Bread, whole wheat
1 slice 14 - 26
Bread, bagel
1 - 4 inch bagel 119
Broccoli (cooked) 1 cup 78
Cereal 1 cup Varies based on brand - check food label
Collard Greens (cooked) 1 cup 177
Corn on the Cob (cooked) 1 ear 35
Corn (frozen & cooked) 1 cup 51
Grits, enriched (cooked) 1 cup 126
Okra (cooked) 1 cup 74
Orange 1 orange 39
Orange juice (made from frozen concentrate) 1 cup 110
Papaya 1 cup 53
Pasta (made with enriched flour)
Spaghetti, enriched (cooked)
1 cup 127
Macaroni, enriched (cooked)
1 cup 172
Peanut butter 1 tablespoon 12 - 15
Peas
Green Peas, cooked (frozen or canned)
1 cup 75 - 94
Split Peas (cooked from dried)
1 cup 127
Rice, enriched (cooked) 1 cup 195 - 222
Soybeans (cooked) 1 cup 93
Spinach (raw) 1 cup 58
Spinach (cooked) 1 cup 263
Tofu ¼ block 27
Tortillas (made with enriched flour or corn) 1 tortilla 48 - 64

* Folic acid is not found in natural food sources. Folic acid is the synthetic B vitamin form that is used in vitamin supplements and added to fortified foods. Folate is the B vitamin form found naturally in foods.

Many cereals, bread products, pastas and rice are enriched with folic acid. The amount of folic acid in different products and brands may vary - always check the food nutrition label.

Source: USDA Nutrient Database for Standard Reference, Release 15.