The USDA Menu Planner is free of charge and helps motivate individuals and families to make healthier food choices. It gives you an easy way to know whether you are losing or gaining weight based on what you plan to eat. And it helps you plan upcoming meals.

The Menu Planner is useful to those interested in healthful and nutritious diets, high school and middle school classes, and dietitians, health professionals, and nutrition educators for use in counseling and educational programming.

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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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Grains of Truth About Folic Acid

More Information:

- What is folic acid?