Which Foods Have Folic Acid In Them? Get Ready For Some Burrito Bowls

Ad failed to load

Folic acid is one of the most, if not the most, important nutrient to consume when you're pregnant. Sure, there's plenty of it in your daily prenatal, but if you're just looking at upping your intake for everyday health, then it's good to know how to get it in your system via foods you eat. Surprisingly, folic acid, or folate, is in many more foods than most of us realize. Folate, or B9, is a water-soluble vitamin that doesn't have a long half-life in the body, so it needs to be continually replenished. Which foods have folic acid in them? Hint: not all of them come with labels.

Folate is the key nutrient that works to prevent neural tube defects like spina bifida and anencephaly in developing fetuses, but there is a big difference between how your body metabolizes fat-soluble and water-soluble vitamins. Because water-soluble vitamins are being routinely flushed out during the course of regular bodily functioning, according to the Journal of Health Research and Reviews, they run their course pretty quickly without much room for storage. The only exception in this case is vitamin B12, which is found in meats or supplements. This means you need to constantly supplement or eat enough foods in a day to get the 400 micrograms recommended by the Centers for Disease Control and Prevention (CDC) for all reproductive aged women.

To help you out, here are some of the foods with the densest amount of folic acid in them. Be sure to talk with your healthcare provider before indulging in a totally new diet.

Ad failed to load



Yes, it's going to make your pee smell weird thanks to the asparagusic acid contained in the spring vegetable, but it has tons of folate in it. Just four spears has about 140 micrograms, noted Canadian dietitians. That means just 12 spears, which is about an average serving, has more than enough of your daily requirement. Toss it in your eggs, shave it on a salad, top with tahini dressing — it's good stuff.

Enriched Pasta


Almost all white flour pasta and a good amount of whole wheat pasta is enriched with folate. According to the box above my stove, 100 micrograms per four ounce serving. Mine is just plain old Whole Foods brand. According to my very unscientific study completed by perusing Fresh Direct, the fancier pastas, especially the imported stuff, doesn't seem to have as much or any — or they don't list it on the label. If you've ever wanted an excuse to eat white flour pasta, this is it. It's for the baby.

Cooked Lentils


Lentils are the beasts of folate. Just 3/4 cup of cooked lentils will give you 265 micrograms of folic acid. Holy cow, that's a ton of folate. They're easier to cook than you think. Personally, my favorite way to use them is in place of other beans in a veggie burger, or as the meat in chili. If you got an Instant Pot for the holidays? You're in luck. They cook up super fast in the Instant Pot and they're perfectly done every time.

Ad failed to load


Cooked beans, especially black beans and adzuki beans, have a ton of folate in them. They range from 150 to 265 mcg per cup. It's not all bean soup and burritos, either. Think about adding them to a fresh salad, or using them in a patty for a delicious veggie burger.

White Rice


White rice, otherwise known as the tastiest rice, (in my opinion) is chock full of folate — about 100 mcg per 1/2 cup of cooked rice. Eat this with some of those beans and you have yourself a mouth party. Also, less risk of neural tube defects. Can't overlook the tastiness, though. It's too intense.



Edamame has about 250 mcg of folate per 1/2 cup of cooked, shelled beans. They're easy to buy salted, cooked, and frozen, and you just heat them up. Or you could buy toasted edamame in the snack section of your grocer.

Ad failed to load

Orange Juice


This is one you've probably heard about. I remember in the '90s, the media ran a lot of commercials about the importance of drinking OJ when pregnant. Now, they're a bit more cautious, as it is full of sugar, but it has 25 mcg of folate per 1/2 cup.

Leafy Greens


Leafy greens are filling, you can eat a ton of them before they add up in the calorie department, and they have a ton of nutrients — folate just being one of them. They're also full of vitamin A, iron, and many micronutrients you need daily. As for folate, they have between 50 and 300 mcg per cup. Much of which depends on if it is cooked or not.

Check out Romper's new video series, Romper's Doula Diaries:

Watch full episodes of Romper's Doula Diaries on Facebook Watch.

Ad failed to load
Must Reads

Being A Dog Parent Prepared Me For Having A Baby, Really

I’ve always wanted kids; I was never as sure about raising a puppy. Then I spent six months living with someone who brought home an eight-week-old golden retriever puppy, and I see no way to make it out of that experience claiming not to love dogs. I…
By Heather Caplan

20 Of The Most Popular Unisex Names Of All Time, That You'll Be Hearing More Of For Sure

You might think of unisex names as a fairly recent trend, but the truth is these versatile monikers have been commonly used throughout history (well, some more commonly than others). That's why the team over at Names.org recently compiled a list of t…
By Jacqueline Burt Cote

How To Have A Date Night With No Babysitter, Because It's Easier Than You Think

After having children, many couples feel that their love lives immediately go out the window, but it's so important to make your romantic life a priority so both you and your partner can be the best versions of yourselves you can be. As we all know, …
By Abi Berwager Schreier

9 Ways Baby No. 3 Made My Family Feel Complete

My husband and I decided to have another baby right after we got married and, well, we had no idea what we were getting into. I got pregnant right away, endured a high-risk pregnancy, and, before I knew it, my third baby had arrived. Together, we emb…
By Steph Montgomery

8 Stereotypes About New Dads That Are *Totally* True

Much like new mothers, new fathers have a lot on their plate. Parenting can be scary and complex, especially at first and regardless of your gender. People want to do right by their kids, after all. And since all new parents are a hot mess, dads are …
By Priscilla Blossom

8 Differences Between Being Pregnant In Your 20s Vs 30s, According To Science

Whether you're planning a pregnancy, or just thinking about your future family, it's typical to think about things like child-spacing, how many kids you want, and when to start trying to conceive. When making your pro/con list, you might also conside…
By Steph Montgomery

16 Moms Share Remedies For Their Most Intense Chocolate Cravings During Pregnancy

For better or worse, pregnancy is usually synonymous with odd cravings. Sure, there are the stereotypical combos like pickles and ice cream that plague gestating women the world over, but there are other mind-boggling combinations, too, including but…
By Candace Ganger

Putting Sunscreen On Your Kid Doesn't Have To Be A Fight — Here's How To Do It

I am almost translucent, so me and sunscreen are basically besties at this point. Even though my children are beautifully deep brown thanks to my husband's genetics, I still slather them like biscuits being buttered because I refuse to take risks wit…
By Cat Bowen

7 Things A Mom Really Means When She Says She Doesn't Want Anything On Mother's Day

Every year my family asks me what I want for Mother's Day, and every single year I tell them the same thing: Nothing. So, by now, they know that when I say "nothing" I absolutely do not mean "nothing." In fact, there are more than a few things a mom …
By Candace Ganger

19 Moms Share The Way They Cured Their Pregnancy Comfort Food Cravings

I was obnoxiously sick during the first trimester with, "lucky" for me, both of my pregnancies. For the first three months I lived on saltines, lemonade, and fresh bread. Once I was able to eat, however, all I wanted was savory and sweet comfort food…
By Dina Leygerman

8 Fascinating Facts About Babies Born In May, The Luckiest Month Of All

The height of all things fresh and springy, May is an excellent month to have a baby. It's a time of growth, graduations, and outdoor celebrations. And these fascinating facts about May babies will give you more reasons than ever to appreciate childr…
By Lindsay E. Mack

I Used To Judge Formula-Feeding Moms — Until I Became One

The other patrons in the hip Brooklyn restaurant probably couldn’t care less what I was feeding my baby, but I’ll always remember the shame I felt as I quickly mixed up his bottle of formula in front of them. I admitted to my childless friend that I …
By Katherine Martinelli

7 White Lies It’s Necessary To Tell To Keep Your Relationship Healthy

Telling lots of lies typically isn't associated with a healthy, strong, lasting relationship, and that's still certainly true, but not all lies are exactly the same. Though you've probably heard from someone at least once or twice that the lie they t…
By Lauren Schumacker

The Skinny Jeans That Saved Me Postpartum

Accepting my post-pregnancy body is hands-down one of the most difficult things I’ve ever done. It’s something that I still work on every single day. During my first pregnancy, I was 20 years old, so I managed to bounce back quickly. In fact, I dropp…
By Allison Cooper

7 Ways Your Baby Is Trying To Say They Feel Safe

In those first weeks of new motherhood, it can feel like you need an interpreter for your newborn. With their limited means of communication, figuring out what message your baby is trying to get across to you can be a challenge. With time, however, y…
By Kimmie Fink

Here's Why Dogs Are Obsessed With Babies' Poop, According To Science

Most family dogs seem to understand babies, and they're more than happy to make friends with the newest member of the pack. It's adorable... for the most part and until you go to change your little one's diaper. Suddenly, you're wondering why dogs ar…
By Lindsay E. Mack

6 Signs You're Meant To Have A Big Age Gap Between Kids

There's a five year age difference between my two children, to the day. Their age gap wasn't planned but, for a variety of reasons, works well for our family. And since I was so focused on having a second baby, I totally overlooked the signs that wou…
By Candace Ganger

13 Unique (& Totally Not Mainstream) Mother's Day Gifts For The Hipster Mom

Hipsters thrive on being outside the norm and not really digging anything considered "mainstream." Whether it's in their fashion, what music they listen to, the books they read, or how they enjoy beverages, there's just something that makes them dist…
By Abi Berwager Schreier

Here's How To Introduce Your Pet To Your Baby & Make Everything As Calm As Possible

Our home, which we lovingly refer to as “the funny farm,” is filled with four-legged family members. We have two crazy beagles and two cat jerks, and boy are they loved and spoiled. (As they should be.) But we are now finally having a baby of our own…
By Abi Berwager Schreier

Here's The Right Birth Method For You, According To Your Zodiac Sign

If you're pregnant, you've probably given childbirth some serious thought. Some moms-to-be prepare a meticulous birth plan, while others are comfortable just going with the flow. And me? Well, I made a plan... but that plan was useless when faced wit…
By Steph Montgomery

My Dog Knew I Was Pregnant Before My Family Did

Growing up, I was 100 percent sure I'd be a mom one day. To a dog, that is. My baby plans came later. And once my husband and I were sure we wanted both a dog and a baby, we'd add to our joint dog-and-baby name list over Sunday brunch or on date nigh…
By Melissa Mills