Folate, Folic Acid

Written by Sky Taylor, Diet Bites

Best Food Sources for Folic Acid

Green leafy vegetables, apricots, cantaloupe, melons, carrots, beans, peanuts, almonds, wheat germ, brewer's yeast, broccoli, free range eggs.

Recommended Daily Allowance (RDA) for Folate - Folic Acid


Up to 6 months old, 65 micrograms

7 to 12 months old - 80 micrograms

1 to 3 years old, 150 micrograms

4 to 8 years old, 200 micrograms

9 to 13 years old, 300 micrograms

14 and older, 400 micrograms

Pregnant females all ages, 600 micrograms

Lactating females all ages, 500 micrograms

Deficiency Signs & Symptoms of Folate

Weakness, fatigue, irritability, insomnia, respiratory duress.

Toxicity Signs & Symptoms of Folic Acid

Nervous system disorders, abdominal and intestinal upset, irritability, insomnia, fatigue.

How Folic Acid  is Used in the Body

Cancer fighter protects against certain birth defects. Assists in formation of red blood cells, supports circulation, cell product and the nervous system.

Therapeutic Benefits of Folic Acid

Assists in the aid of digestion.

Foods Rich in Folate - 1 Cup Unless Noted - Based on DFE Content by Common Measure

Food Selection

DFE

Food Selection

DFE

GENERAL MILLS, Wheat Chex

430

Rice, white, long-grain, parboiled, enriched, dry, 3 T

797

GENERAL MILLS, Kix - 1-1/3 cup

397

Cereals, Malt-O-Meal, plain - 3/4 cup

756

Wheat flour, white, bread, enriched

395

Rice, white, long-grain, regular, raw, enriched

716

GENERAL MILLS, Rice Chex - 1-1/4 cup

389

Quaker Oat, Cinnamon Life Cereal - 3/4 cup

713

Wheat flour, white, cake, enriched

386

Quaker, Capt'n Crunch Cereal - 3/4 cup

710

Wheat flour, white, all-purpose, self-rising, enriched

384

Quaker, Cap'n Crunch's Peanut Butter Crunch - 3/4 cup

710

GENERAL MILLS, Wheaties

374

Quaker Toasted Oatmeal Cereal, Honey Nut

699

GENERAL MILLS, Lucky Charms

374

General Mills, Total Raisin Bran

699

Chicken, broilers or fryers, giblets, cooked

373

Quaker, Cap'n Crunch Crunchberries - 3/4 cup

677

Wheat flour, white, all-purpose, enriched, bleached

364

Kellogg's All-Bran Complete Wheat Flakes - 3/4 cup

676

Fast foods, French toast sticks, 5 Sticks

299

Kellogg's Product 19

676

Beans, pinto, mature seeds, cooked, no salt

294

General Mills Whole Grain Total - 3/4 cup

676

Cereals, farina, enriched (Cream of Wheat)

284

General Mills Total Corn Flakes - 1-1/3 cup

676

Garbanzo Beans, cooked

282

Kellogg's Special K

676

Spinach, cooked, boiled, drained, without salt

263

Kellogg's All-Bran Original - 1/2 cup

659

Kellogg's Raisin Bran

257

Cornmeal, self-rising, enriched, yellow

516

Beans, black, mature seeds, cooked, no salt

256

Turkey, giblets, cooked, some giblet fat

486

Beans, navy, mature seeds, cooked, no salt

255

Kellogg's Crispix Cereal

473

Asparagus, frozen, cooked - no added sodium

243

Cornmeal, degermed, enriched, yellow

462

Rice, white, long-grain, parboiled, enriched, cooked

238

Quaker Oat Life, Plain - 3/4 cup

452

Beans, kidney, red, mature seeds, cooked, boiled

230

GENERAL MILLS, Wheat Chex

430

Spinach, frozen, chopped or leaf, cooked

230

GENERAL MILLS, Kix - 1-1/3 cup

397

KELLOGG, KELLOGG'S Corn Flakes

222

Wheat flour, white, bread, enriched

395

Beef, liver, cooked, pan-fried - 3 ounces

221

GENERAL MILLS, Rice Chex - 1-1/4 cup

389

Noodles, egg, cooked, enriched

221

Wheat flour, white, cake, enriched

386

Bread crumbs, dry, grated, seasoned

220

Wheat flour, white, all-purpose, self-rising, enriched

384

Spinach, canned, regular pack, drained solids

210

GENERAL MILLS, Wheaties

374

Spaghetti with meat sauce, frozen entree, 1 serving

204

GENERAL MILLS, Lucky Charms

374

Bagels, plain, onion, poppy seed, sesame - 4" round

201

Chicken, broilers or fryers, giblets, cooked

373

Soybeans, green, cooked, boiled, drained, without salt

200

Wheat flour, white, all-purpose, enriched, bleached

364

Vitamin Index

 

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Registered Service Mark