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.