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Folate is one of the B vitamins found naturally in foods. Folic acid is the form of folate found in vitamin supplements and added to fortified foods.
Folate helps make normal red and white blood cells. If you do not get enough folate, you may develop anemia. As a result, you may feel tired or weak, or you may not be able to concentrate.
In addition, folate is needed when the body makes new genetic material (DNA), such as during pregnancy. If you are a woman planning a pregnancy, folate is important because it helps prevent some birth defects. For more information, see BC HealthFile #38c Pregnancy and Nutrition: Spina Bifida and Folic Acid.
Adults need 400 micrograms (mcg) of dietary folate equivalents (DFEs)* each day. It is important to eat foods that contain folate every day. Taking a daily multivitamin can help you get the folate you need.
* There is a difference in how well natural food folate, is absorbed as compared with folic acid that is in supplements or added to fortified food. Dietary Folate Equivalents (DFEs) adjust for these differences. 1 mcg of DFE = 1 mcg of food folate, and = 0.6 mcg of folic acid from fortified food or as a supplement taken with meals, and = 0.5 mcg of a supplement taken on an empty stomach.
Women of childbearing age between 14 and 50 years, whether planning a pregnancy
or not, need a multivitamin with 400 mcg (0.4 mg) of folic acid each day, in
addition to eating foods high in folate.
Pregnant and breastfeeding women need more folate. The recommended amount of
folate is 600 mcg for pregnant women and 500 mcg for breastfeeding women. To
get enough folate, pregnant and breastfeeding women should continue taking a
daily supplement with folic acid.
Do not take more than 1 milligram each day unless advised by your doctor.
Good sources of folate include dried peas, beans, and lentils, dark green leafy vegetables, other vegetables and fruits, enriched grain products, and nuts and seeds.
| Food | Portion | Folate (mcg DFE) |
| Liver, chicken, cooked | 75 g or 2 1/2 oz | 420 |
| Cranberry, lentils, or black eyed peas, cooked* | 175 mL or 3/4 cup | 266 |
| Pinto beans or garbanzo beans (chick peas), cooked* | 175 mL or 3/4 cup | 214 |
| Liver, beef, cooked | 75 g or 2 1/2 oz | 195 |
| Black beans, navy beans or dark red kidney beans, cooked* | 75 g or 2 1/2 oz | 183 |
| Spinach, cooked | 125 mL or 1/2 cup | 139 |
| Asparagus, cooked | 6 spears | 134 |
| White beans, canned | 175 mL or 3/4 cup | 126 |
| Liver, pork, cooked | 75 g or 2 1/2 oz | 122 |
| Soybeans, green, boiled | 125 mL or 1/2 cup | 106 |
| Wheat germ, toasted | 30 g or 2 Tbsp | 106 |
| Pasta, enriched | 125 mL or 1/2 cup | 92 |
| Split peas or home-prepared baked beans, cooked* | 175 mL or 3/4 cup | 92 |
| Broccoli, cooked | 125 mL or 1/2 cup | 89 |
| Sunflower seed kernels, dried | 60 mL or 1/4 cup | 83 |
| Avocado | 1/2 fruit | 81 |
| Romaine lettuce, raw | 250 mL or 1 cup | 80 |
| Beets, boiled | 125 mL or 1/2 cup | 72 |
| Soybeans, cooked | 175 mL or 3/4 cup | 69 |
| Eggs | 2 large | 65 |
| Spinish, raw | 250 mL or 1 cup | 61 |
| White bread | 35g or 1 slice | 60 |
| Orange juice, from frozen concentrate | 125 mL or 1/2 cup | 58 |
| Peanuts, roasted | 60 mL or 1/4 cup | 54 |
| Brussel sprouts, cooked | 4 sprouts | 50 |
| Green peas, frozen, cooked | 125 mL or 1/2 cup | 50 |
| Gai-lan (Chinese broccoli) or parsnips, cooked | 125 mL or 1/2 cup | 47 |
| Bok choy or corn, fresh, frozen, canned cooked | 125 mL or 1/2 cup | 39 |
| Orange juice, fresh | 125 mL or 1/2 cup | 39 |
| Orange | 1 medium | 39 |
| Hazelnuts or cashews | 60 mL or 1/4 cup | 29 |
| Cold breakfast cereals | 30g | 36 (check label) |
| Broccoli, raw or cauliflower, raw or cooked | 125 mL or 1/2 cup | 30 |
| Peanut butter, all types | 30 g or 2 Tbsp | 27 |
| Tomato juice or vegetable juice cocktail, canned | 125 mL or 1/2 cup | 27 |
| *Canned beans in general are lower in folate content than cooked beans. |
For nutrition information, call Dial-A-Dietitian and speak to a registered dietitian at 604-732-9191 in Greater Vancouver or 1-800-667-3438 toll-free in BC.
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