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Foods high in folic acid |
| Food |
Folic Acid μg/Serving
Dietary Folate Equivalents*(DFE) |
| Ready-to-eat breakfast cereal |
100 – 400/serving; read labels |
| Enriched wheat tortilla |
98/one 8” tortilla |
| Whole wheat tortilla |
24/one 8” tortilla |
| Enriched white bread |
39/slice |
| Enriched pasta, cooked |
92/half cup |
| Whole wheat bread |
14/slice |
| Whole wheat pasta |
23/half cup |
| Lentils, cooked |
180/cup |
| Black-eyed peas, dried, cooked |
105/half cup |
| Pinto beans or chickpeas, cooked |
140 – 145/half cup |
| Sunflower seeds, dry-roasted |
152/half cup |
| Okra, cooked |
37/half cup |
| Orange juice |
60-100/cup |
| Spinach, raw |
58/cup |
| Asparagus |
110/5 spears |
| Collards, frozen |
88/half cup |
| Grapefruit/pineapple juice |
23/cup |
*Dietary Folate Equivalents account for the folic acid content which is better absorbed than naturally occurring folate. |
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