Folate, also known as folacin or folic acid, is a water-soluble vitamin that helps the body form red blood cells and aids in the formation of genetic material within every body cell.

Natural sources

A good food source of folate contains a substantial amount of folate in relation to its calorie content and contributes at least 10
percent of the U.S. Recommended Daily Allowance (RDA) for folate in a selected serving size. The U.S. RDA for folate is 400
micrograms per day. The U.S. RDA given is for adults (except pregnant or lactating women) and children over 4 years of age.
The U.S. RDA for folate is the amount of the vitamin used as a standard in nutrition labeling of foods. This allowance is based
on the 1968 RDA for 24 sex and age categories set by the Food and Nutrition Board of the National Academy of Sciences.
The 1989 RDA for folate has been set at 180 micrograms per day for women 19 to 50 years of age and 200 micrograms for
men 19 to 50 years of age.

In 1990, more than one-third of the folate in the American diet was provided by fruits and vegetables. Grain products contributed a little more than one-fifth and legumes, nuts, and seeds contributed a little less than one-fifth. Foods that contain small amounts of folate but are not considered good sources can contribute significant amounts of folate to an individual's diet if these foods are eaten often or in large amounts.

Eating a variety of foods that contain folate is the best way to get an adequate amount. Healthy individuals who eat a balanced
diet rarely need supplements. The list of foods on pages 3 to 4 of this fact sheet will help you select those foods that are good
sources of folate as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods table used to analyze information for recent food consumption surveys of the USDA.

Supplemental sources

Most ready-to-eat cereals are fortified with folate. Fortified ready-to-eat cereals usually contain at least 25 percent of the U.S.
RDA for folate. Because cereals vary, check the label on the package for the percentage of the U.S. RDA for a specific cereal.
Beginning January 1, 1998, flour will also be fortified with folate.

Deficiency

According to recent surveys of the U.S. Department of Agriculture (USDA), the average intake of folate by nonpregnant women and men 19 to 50 years of age met their RDA for folate.  Eating a variety of foods that contain folate is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods on pages 3 to 4 of this fact sheet will help you select those foods that are good sources of folate as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods table used to analyze information for recent food consumption surveys of the USDA.

 Average intake of Folate in the typical American diet. The "Other Foods" category includes fats and oils (0.1%) and
                                    miscellaneous foods (2.0%).

Source: Gerrior SA, Zizza C. 1994 Nutrient Content of the U.S. Food Supply, 1909-1990. Home Economics Research
Report No. 52. U.S. Department of Agriculture, Washington, D.C.

How to Prepare Foods to Retain Folate

Folate can be lost from foods during preparation, cooking, or storage. To retain folate:

     Serve fruits and vegetables raw whenever possible.
     Steam, boil, or simmer vegetables in a minimal amount of water.
     Store vegetables in the refrigerator.

What is a serving?

The serving sizes used on the list of good sources are only estimates of the amounts of food you might eat. The amount of a
nutrient in a serving depends on the weight of the serving. For example, 1/2 cup of a cooked vegetable contains more folate
than 1/2 cup of the same vegetable served raw, because a serving of the cooked vegetable weighs more. Therefore, the cooked
vegetable may appear on the list, while the raw form does not. The raw vegetable provides the nutrient, just not enough in a
1/2-cup serving to be considered a good source.

References

Federation of American Societies for Experimental Biology, Life Sciences Research Office. Prepared for the Interagency Board
for Nutrition Monitoring and Related Research. 1995. Third Report on Nutrition Monitoring in the United States: Volumes 1
and 2. U.S. Government Printing Office, Washington, DC.

Subcommittee on the 10th Edition of the RDAs, Food and Nutrition Board, Commission on Life Sciences, National Research
Council. 1987. Recommended Dietary Allowances, 10th ed. Academy Press, Washington, DC.

U.S. Department of Agriculture, U.S. Department of Health and Human Services. Your Health: Dietary Guidelines for
Americans, 4th ed. Home and Garden Bulletin No. 232. U.S. Government Printing Office, Washington DC.

Browne, M. B. 1993. Label Facts for Healthful Eating. Mazer Corporation, Dayton, OH.

Updated and Revised by Sharron Coplin, M.S, R.D., Extension Associate, Food and Nutrition
 

Good Sources of Folate Food Serving Size Percentage of U.S. RDA1

Bread, 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 + Fruits Grapefruit and orange juice, frozen, reconstituted 3/4 cup + Orange juice:    fresh 3/4 cup +    frozen, reconstituted 3/4 cup + Vegetables Artichoke, globe (French), cooked 1 Medium + Asparagus, cooked 1/2 cup + Beets, cooked 1/2 cup + Broccoli, cooked 1/2 cup + Brussels sprouts, cooked 1/2 cup + Cauliflower, cooked 1/2 cup + Chinese cabbage, cooked 1/2 cup + Corn, cream style, cooked 1/2 cup + Endive, chicory, romaine, or escarole, raw 1 cup + Mustard greens, cooked 1/2 cup + Okra, cooked 1/2 cup + Parsnips, cooked 1/2 cup + Peas, green, cooked 1/2 cup + Spinach:    cooked 1/2 cup ++    raw 1 cup + Turnip greens, cooked 1/2 cup + Meat, Poultry, Fish, and Alternates Liver, braised:   beef or calf 3 ounces +++   pork 3 ounces ++   chicken or turkey 1/2 cup diced +++ Fish and Seafood Crabmeat, steamed 3 ounces + Dry Beans, Peas, and Lentils Beans, cooked: bayou, black, brown, calico, chickpeas (garbanzo beans), lima, Mexican, pinto, or white 1/2 cup +  black-eyed peas (cowpeas) 1/2 cup +++  red kidney 1/2 cup ++ Lentils, cooked 1/2 cup +++ Peas, split, green or yellow, cooked 1/2 cup + 1 A selected serving size contains:

+ 10-24 percent of the U.S. RDA for adults and children over 4 years of age

++ 25-39 percent of the U.S. RDA for adults and children over 4 years of age

+++ 40 percent or more of the U.S. RDA for adults and children over 4 years of age

2 See section on fortified foods.

(CAPTION) Average Intake of Folate in the Typical American Diet * The "Other Foods" category includes fats and oils
(0.1%) and miscellaneous foods (2.0%).

Source: Gerrior SA, Zizza C. 1994. Nutrient Content of the U.S. Food Supply, 1909-1990. Home Economics Research
Report No. 52. U.S. Department of Agriculture, Washington, D.C.

The above information was extracted from the Ohio State University Extension Fact Sheet