CircleBumpCheckedFilledMedicalBookmarkBookmarkTickBookmarkAddCheckBoxCheckBoxFilled

5 Foods Packed With Folate

Munching on these tasty foods can help you get enough folate during pregnancy.
save article
profile picture of Melinda Johnson, RD
By Melinda Johnson, RD, Nutritionist
Updated April 4, 2017
Hero Image

Folate is important in pregnancy, especially early in pregnancy, since getting plenty of it can reduce baby’s risk of birth defects. What’s not to love about that? Make sure you’re getting enough folic acid (the synthetic form of folate) in your prenatal vitamin—at least 400 micrograms daily. You’ll also want to eat plenty of these foods that are naturally high in folate:

Lentils. A half-cup serving packs 180 micrograms of folate. Whether you buy dried lentils or buy them canned, rinse them before cooking to remove dirt and sodium.

Spinach. This super-food contains 131 micrograms of folate per half-cup, cooked. What else makes it super? It’s rich in phytochemicals that protect against cancer.

Black beans. A half-cup of black beans contains 128 micrograms. Add them to tossed salads, soups and pasta or rice dishes. Or order that burrito you love (yum!).

Asparagus. Four spears of asparagus have 85 micrograms of folate. The spring vegetable is also a great source of fiber and potassium.

Fortified breakfast cereal. Most cereals contain up to 400 micrograms of folic acid in a serving. Look for one that contains at least 35 percent of the daily value for folic acid.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

save article
ADVERTISEMENT

Next on Your Reading List

pregnant woman cutting a mango
Mangoes Might Be the Next Prenatal Superfood, Study Says
By Wyndi Kappes
Advertisement
illustration of two pregnant women
6 Solutions for Common Pregnancy Health Needs
By Kate Traverson
pregnant woman making healthy meal in kitchen at home
10 Healthy Meal Ideas for Pregnancy
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
pregnant woman holding belly while sitting on couch at home
Here's How Many Calories It Actually Takes to Grow a Baby
By Natalie Gontcharova
synergy kombucha
Can You Drink Kombucha While Pregnant?
Medically Reviewed by Kendra Segura, MD
pregnant woman holding a bowl of dates
When to Start Eating Dates in Pregnancy
Medically Reviewed by Kendra Segura, MD
Iron Supplements For Pregnant Women-hero
The Best Iron Supplements for Pregnancy, as Chosen by Experts
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
place setting for one with gold accents
6 Holiday Food Rules to Follow When Pregnant
Medically Reviewed by Kendra Segura, MD
woman cutting soft cheese on cheese board
The Ultimate Guide to Soft Cheeses in Pregnancy
Medically Reviewed by Kendra Segura, MD
pregnant woman eating a snack while using tablet at kitchen table
19 Healthy Pregnancy Snacks to Satisfy All Your Cravings
By Natalie Gontcharova
ADVERTISEMENT
two women making mocktails in kitchen at home
11 Easy and Fun Mocktail Recipes for Pregnancy and Beyond
By Natalie Gontcharova
pregnant woman preparing healthy food with toddler in kitchen
How to Eat a Healthy Pregnancy Diet
Medically Reviewed by Kendra Segura, MD
pregnant woman looking at tablet in her kitchen
So Long Seafood? Debunking Myths About Eating Fish During Pregnancy
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
Healthy Alternatives to Water
Healthy Alternatives to Water
Medically Reviewed by Kendra Segura, MD
Best Protein Powder For Pregnancy-hero
How to Choose the Best Protein Powder for Pregnancy
By Emma O'Regan-Reidy
20 slides
20 Healthy (and Tasty!) Pregnancy Snacks
20 Healthy (and Tasty!) Pregnancy Snacks
Medically Reviewed by Kendra Segura, MD
Green vegetables like asparagus and broccoli can prevent pregnant woman's babies from developing asthma.
This Pregnancy Food Cuts Your Child's Asthma Risk in Half, Study Finds
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
pregnant woman eating a salad
10 Superfoods to Eat During Pregnancy
Medically Reviewed by Kendra Segura, MD
woman's hands eating healthy quinoa bowl
Easy, Healthy Pregnancy Lunch Ideas for Work and Beyond
Medically Reviewed by Kendra Segura, MD
cranberry holiday themed mocktail
The Top 10 Trending Nonalcoholic Drinks Americans Searched for in 2022
By Wyndi Kappes
ADVERTISEMENT
Article removed.
Article removed.
Name added. View Your List