64 Folic Acid Rich Foods, Fruits & Vegetables to Include in Your Diet

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What is Folic Acid?

What are the Sources of Folic Acid?

Top 64 Food Items High in Folic Acid

List of Folic Acid Rich Vegetables

SNo.

Vegetables Folic Acid Content (Per 100 grams)
1 Spinach 194 mcg
2 Asparagus 52 mcg
3 Broccoli 63 mcg
4 Brussels Sprouts 61 mcg
5 Beet Greens 109 mcg
6 Collard Greens 170 mcg
7 Kale 62 mcg
8 Romaine Lettuce 58 mcg
9 Artichokes 68 mcg
10 Okra 60 mcg
11 Turnip Greens 118 mcg
12 Swiss Chard 36 mcg
13 Bok Choy 38 mcg
14 Green Peas 65 mcg
15 Mustard Greens 187 mcg
16 Cabbage 43 mcg

List of Fruits Rich in Folic Acid

SNo.

Fruits Folic Acid Content (Per 100 grams)
17 Avocado 81 mcg
18 Papaya 37 mcg
19 Oranges 30 mcg
20 Strawberries 24 mcg
21 Raspberries 25 mcg
22 Bananas 20 mcg
23 Cantaloupe 21 mcg
24 Kiwi 25 mcg
25 Mango 43 mcg
26 Grapefruit 37 mcg
27 Pineapple 19 mcg

List of Cereals and Dairy Products Containing Folic Acid

SNo.

Cereals and Dairy Products Folic Acid Content (Per 100 grams)
28 Fortified Oatmeal 50-150 mcg
29 Fortified Corn Flakes 100-400 mcg
30 Fortified Wheat Bread 60-120 mcg
31 Fortified Whole Wheat Pasta 70-100 mcg
32 Fortified Rice 60-120 mcg
33 Fortified Yogurt 10-30 mcg
34 Fortified Milk 10-30 mcg
35 Fortified Cheese 5-20 mcg
36 Fortified Cottage Cheese 5-15 mcg

List of Seeds and Nuts Rich in Folic Acid

SNo.

Seeds and Nuts Folic Acid Content (Per 100 grams)
37 Sunflower Seeds 227 mcg
38 Peanuts 240 mcg
39 Flaxseeds 87 mcg
40 Chia Seeds 120 mcg
41 Pumpkin Seeds 58 mcg
42 Almonds 44 mcg
43 Pistachios 70 mcg
44 Walnuts 98 mcg
45 Cashews 25 mcg
46 Sesame Seeds 97 mcg
47 Pecans 22 mcg
48 Hazelnuts 113 mcg
49 Brazil Nuts 22 mcg
50 Macadamia Nuts 10 mcg
51 Pine Nuts 34 mcg

List of Animal and Seafood High in Folic Acid

SNo.

Animal and Seafood Folic Acid Content (Per 100 grams)
52 Beef Liver 290 mcg
53 Chicken Liver 240 mcg
54 Calf's Liver 320 mcg
55 Eggs (yolk) 146 mcg
56 Salmon 25 mcg
57 Tuna 24 mcg
58 Shrimp 19 mcg
59 Crab 26 mcg
60 Lobster 23 mcg
61 Mussels 23 mcg
62 Sardines 25 mcg
63 Turkey 36 mcg
64 Chicken Breast 34 mcg

How Much Folic Acid Should You Intake?

According to the National Institutes of Health (NIH), the recommended daily intake of folic acid varies based on factors like age, gender, and life stage. Here is the list of RDI per day according to age.

Age Group

Recommended Folic Acid Intake (micrograms per day)
Infants 0-6 months 65 mcg
Infants 7-12 months 80 mcg
Children 1-3 years 150 mcg
Children 4-8 years 200 mcg
Children 9-13 years 300 mcg
Teens 14-18 years 400 mcg
Adults 19+ years 400 mcg
Pregnant Teens/ Adults 600 mcg
Lactating Teens/ Adults 500 mcg

Health Benefits of Including Folic Acid Rich Foods in Your Diet

Different Ways to Include Folic Acid Rich Foods in Your Diet

What are the Symptoms of Folic Acid Deficiency?

What are the Health Risks of Not Getting Enough Folic Acid?

What are the Side Effects of Excessive Folic Acid Intake?

Should You Take a Folic Acid Supplement?

FAQs about Folic Acid Rich Foods