Folic acid is a water-soluble B vitamin, also known as folate or vitamin B9. Folic acid plays a crucial role in the formation and creation of genetic material, making it especially important for pregnant women. It is also responsible for the production of red blood cells and the maintenance of normal amino acid levels. Folic acid is especially important during periods of rapid growth and can be found in a variety of foods.
Grains
In general, grains are good sources of folic acid. They vary greatly, however in the amount of folate they contain. One slice of bread, either whole wheat or white, contains 25 micrograms of folic acid, and one bagel has 70 mcg of folate. Macaroni products contain folate, with 1 cup of cooked macaroni providing 85 mcg and one cup of egg noodles equivalent to 100 mcg. Fortified breakfast cereals have the most folate compared to any other grain. These foods have added folate and contain 400 mcg of folate per three-quarters cup serving.
Dairy
While folic acid is found in a variety of dairy products, the folate content is marginal. A 3.5-ounce serving of cheddar cheese contains 20 mcg of folate, and 4 ounces of 2 percent milk-fat cottage cheese has 11 mcg of folic acid. One cup of plain, low-fat yogurt provides 27 mcg of folic acid, and two eggs bring 37 mcg of folate. Cow's milk contains 12 mcg of folic acid, while soy milk provides 44 mcg of folate.
Meat, Poultry and Fish
The folic acid content of meat, poultry and fish varies greatly; chicken and beef liver have the highest amount of folic acid with 770 mcg and 217 mcg, respectively. Lamb provides 21 mcg and veal 16 mcg of folic acid per a 3.5-ounce serving. Salmon and herring provide the greatest amount of folic acid among fish, containing 15 to 30 mcg of folate.
Beans, Nuts and Seeds
Dry or cooked beans, seeds and nuts are excellent sources of folic acid. A 1-ounce portion of hazelnuts has 32 mcg, peanuts 41 mcg and chestnuts 59 mcg of folic acid. A 1-ounce serving of sunflower seeds is equivalent to 67 mcg of folate, and a one-half cup serving of white beans has 90 mcg of folic acid. Black, navy or pinto beans provide 115 mcg of folate per a one-half cup portion, and a one-half cup serving of lentils contains 180 mcg of folic acid.
Vegetables
Vegetables, especially green leafy ones, are excellent sources of folic acid. For example, asparagus provides 132 mcg, okra 135 mcg, spinach 131 mcg and cabbage 87 mcg of folic acid per one-half cup. In addition, brussels sprouts have 80 mcg, peas 50 mcg and broccoli 39 mcg of folic acid per a one-half cup serving. One cup of tomato juice provides 48 mcg of folate, and one medium avocado contains 45 mcg of folic acid.
Fruit
As with most other food groups, some fruits have more folic acid than others but overall are good sources of folate. One medium pomegranate contains 107 mcg of folic acid, while one medium mango has 29 mcg of folate. One medium orange contains 47 mcg of folate, and a three-quarters cup serving of orange juice has 80 mcg of folic acid. In addition, a 1 cup portion of guava is equivalent to 81 mcg of folic acid, and a one-half cup serving of strawberries has 80 mcg of folate.
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