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. Available on the Internet at http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/sr15.html.

Content provided by the Family, Maternal & Child Health (FMCH) Programs of Contra Costa Public Health Division. For more information, call 925-313-6254.