Dietary folic acid, or vitamin B-9, is crucial to human DNA synthesis and stability. Pregnant women and those with significant cancer risk should pay special attention to their folic acid, also known as folate, intake. The FDA recommends an average of 400 mcg of folate per day, and double that for pregnant or breastfeeding women. To get 100 percent daily value, or DV, choose foods that are relatively low in calories and fat and high in folic acid as mainstays of your diet.
Cereal
Oatmeal, farina and ready-to-eat cereals that are low in sugar make low-calorie sources of folate. On food labels, 100 percent DV of folic acid may refer to 400 mcg or more per suggested serving. Check out your cereal brand for its content and calorie count. Oat, wheat, corn and rice cereals may be enriched beyond a full day's supply to ensure that special population groups are served with the folate they need. According to the USDA, some varieties of rice and bread products may also be folate-fortified.
Lentils
Substantial fiber, iron and potassium accompany the folic acid in dry-cooked lentils, beans and peas. This is why food sources of vitamin B-9 are considered superior to single-nutrient supplement tablets. A 1-cup serving of lentils contains 90 percent DV of folate, with 230 calories. To keep calories in check, you may wish to serve ½-cup portions alongside high-folate vegetables. Similar nutritional benefits come from pinto beans, black-eyed peas and black beans.
Spinach
Many green and red vegetables contain 20 percent DV or more of folate per the FDA's high-content requirement in 1-cup servings. Cooked spinach, asparagus, beets, Brussels sprouts, broccoli, collard greens and okra. Raw lettuce, red peppers and tomatoes all have moderate amounts of between 5 and 20 percent DV of folate per cup.
Liver
Among high-content folic acid protein foods are beef, chicken and turkey livers, with as much as 50 percent DV in 1 cooked cup. The yolks of eggs have moderate folate levels, so eating whole eggs bumps up your daily totals.
Papayas
Whole papayas have the most folic acid of any whole fruits, while 1 cup delivers about 15 percent DV, the same as 1 cup of oranges. Orange juice doubles the folate content per cup. While smaller amounts are found in fresh raspberries and bananas, their additional nutrition makes them good vitamin B-9 sources.
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