| What Are Good Sources of Folate?
FOOD SERVING SIZE % U.S. RDA BREADS, CEREALS, AND OTHER GRAIN PRODUCTS English muffin, whole wheat 1 + Pita bread, whole wheat 1 small + Ready-to-eat cereals, fortified2 1 ounce ++ Wheat germ, plain 2 tablespoons + FRUIT JUICE Grapefruit or orange juice � cup + Fresh or reconstituted VEGETABLES Artichoke, globe (French), cooked 1 medium + Asparagus, cooked � cup + Beets, cooked � cup + Broccoli, cooked � cup + Brussels sprouts, cooked � cup + Cauliflower, cooked � cup + Chinese cabbage, cooked � cup + Corn, cream style, cooked � cup + Endive, chicory, escarole, or romaine; raw 1 cup + Mustard greens, cooked � cup + Okra, cooked � cup + Parsnips, cooked � cup + Peas, green, cooked � cup + Spinach: cooked � cup ++ raw 1 cup + Turnip greens, cooked � cup + MEAT, POULTRY, FISH and ALTERNATIVES Liver, braised: Beef or calf 3 ounces +++ Pork 3 ounces ++ Chicken or turkey � cup diced +++ FISH AND SEAFOOD Crabmeat, steamed 3 ounces + DRY BEANS, PEAS, AND LENTILS Beans, cooked: Bayo, black, brown, calico, � cup + chickpeas (garbanzo beans), lima, mexican, pinto, or white black-eyed peas(cowpeas) � cup +++ red kidney � cup ++ Lentils, cooked � cup +++ Peas, split, green or yellow, cooked � cup + 1A selected serving size contains: + 10-24% of U.S. RDA for adults and children over 4 years old ++ 25-39% of U.S. RDA for adults and children over 4 years old +++ 40% or more U.S. RDA for adults and children over 4 years old Most ready-to-eat cereals are fortified with folate. Fortified ready-to-eat cereals usually contain at least 25% of the U.S. RDA for folate. Since cereals vary, check the label on the package for the percentage of the U.S. RDA for a specific cereal. Source: United States Department of Agriculture/Human Nutritional Information Service, January 1990 2As of January 1, 1998, the Food and Drug Administration requires U.S. Food Manufacturers to add the nutrient folic acid to most enriched breads, flour, corn meals, pastas, rice and other grain products. |
| Folic Acid & Prevention |
 |
 |