What Is Folic Acid? - What foods contain folate?

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What foods contain folate?

Folate is found naturally in some foods. Foods that are naturally high in folate include:

  • Spinach and other dark green, leafy vegetables
  • Oranges and orange juice
  • Nuts
  • Beans
  • Poultry (chicken, turkey, etc.) and meat
  • Whole grains

What foods contain folic acid?

Folic acid is added to foods that are refined or processed (not whole grain):

  • Breakfast cereals (Some have 100% of the recommended daily value — or 400 micrograms — of folic acid in each serving.)
  • Breads and pasta
  • Flours
  • Cornmeal
  • White rice

Since 1998, the Food and Drug Administration (FDA) has required food manufacturers to add folic acid to processed breads, cereals, flours, cornmeal, pastas, rice, and other grains. For other foods, check the Nutrition Facts label on the package to see if it has folic acid. The label will also tell you how much folic acid is in each serving. Sometimes, the label will say "folate" instead of folic acid.