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

6 Early Signs You're Going To Have A Short Labor, According To Experts

As far as I'm concerned, a short labor is right up there with winning the lottery in terms of lucky life events. (And when I was actually in labor, I would absolutely have traded a bucketful of lottery winnings for a speedier birth.) While some women…
By Kelly Mullen-McWilliams

Kids Will Love These TV Shows & Movies Coming To Netflix In March

You can always count on Netflix to keep it fresh: though there are already so many movies and shows to choose from, every month there's an influx of new content to keep your entire family entertained. As February enters its final weeks, it's time to …
By Megan Walsh

Here Are 10 Ways To Boost Your Baby's Immunity To The Flu

As I'm sure you've read in the thousands upon thousands of articles written about it this winter, the flu is spreading like wildfire and it's bad. Really bad. This strand of flu is the worst we've had in a very long time and it's the most widespread,…
By Abi Berwager Schreier

Khloé Kardashian Asked Twitter About Her Bump, & Moms Totally Delivered

Like her younger sister Kylie Jenner, Khloé Kardashian managed to keep most of her pregnancy a sort-of secret. But unlike Jenner, Kardashian chose to publicly announce her pregnancy several months before the baby's due date. While there's no wrong wa…
By Sophie Hirsh

21 Moms Share The Most Surprising Part About Having A C-Section

Honestly, I don't think we, as a culture, talk about C-sections nearly enough, especially considering so many mothers experience them. And because of a number of factors, the little we do talk about it always seems to be a familiar narrative: "It's n…
By Jamie Kenney

13 Yummy Instant Pot Recipes To Make Under 30 Minutes

An Instant Pot seems to be the must-have appliance in every kitchen these days. If you are anything like me and never knew the beauty of a Instant Pot, you are about to have your life changed. Basically, you put some ingredients into a pot, set the t…
By Kristin Manna

9 Things The First Six Months Of Motherhood Will Teach You About Your Baby

Personally, the first six months of motherhood was a mixed bag. I learned some harsh lessons about myself that made taking care of my baby seem overwhelming. For example, I was clueless, and no amount of research could help me feel like anything but …
By Steph Montgomery

11 Photos You *Must* Take During The Last Days Of Your Pregnancy

During my first pregnancy, I took a photo each week to document my growing belly. I stopped around 36 weeks, though. I hated how I looked in those pictures, and didn't think I'd want to relive those moments. I was wrong. My second pregnancy was a dum…
By Steph Montgomery

6 Red Flags To Definitely Look Out For After Your Baby Falls

The first time my infant son tried to take a few steps, he tumbled and bumped his head on the coffee table. My blood turned to ice in my veins and I froze. There truly isn't anything quite like the feeling a parent gets when their little one gets hur…
By Sarah Bunton

These 9 Instant Pot Recipes Will Make Even The Pickiest Eater Happy At The Table

Like any parent, I've had my share of parenting hits and misses, but one of my favorite "wins" is my daughter's diverse palate. I don't even know if I can take credit for it, but I would like to think I had something to do with her love for lentils, …
By Caroline Shannon-Karasik

Turns Out, Kim Kardashian's Favorite Mom Products Look A Lot Like Your Own Faves

Being a mom is really hard work, especially for the first few months, and Kim Kardashian West is no different in that regard. Now the mother of three, Kardashian says that there are a few products she just can't live without when it comes to raising …
By Abi Berwager Schreier

10 Things No One Tells You About Having A Baby In Your 30s

If you're like me, you evaluate the pros and cons of any major life decision. When my husband and I were considering starting a family, I thought about my career, education, and financial stability. I wanted to know how a pregnancy and childbirth wou…
By Steph Montgomery

Soda Might Hurt Your Fertility, Study Says, & Here's What You Can Do

Who doesn't love sugary drinks? I stopped drinking soda years ago, but I still love gulping down those fancy Starbucks coffee beverages. I don't have a big sweet tooth, but I am a sucker for sugar-sweetened beverages every now-and-then. Turns out, th…
By Annamarya Scaccia

5 Red Flags Your Toddler Isn't Eating Enough

Toddlers are notoriously picky eaters, at least in my experience. You offer mashed potatoes, they want french fries. You give them crackers, they scream for chips. It's frustrating, to be sure, but it's usually their way of vying for independence. It…
By Candace Ganger

35 Moms Share The Most Disgusting Things Their Husbands Do

I'm a human being who revels in challenges. I like when people present me with one, especially if they don't think I can meet or succeed it, and I like taking a challenge on, especially if it's unexpected. So when I aimed to uncover the most disgusti…
By Jamie Kenney

How Having Kids In Your 20s Affects You Later In Life

For parents, like myself, who had kids in their 20s, there are a number of questions that come to mind. When you're deciding what your future will look like, you'll likely consider what this means for your health, career, and more down the line. Thin…
By Tessa Shull

Study: Drinking Two Glasses Of Wine A Day Is Good For Your Mind — Here's Why

There’s more scientific proof that a daily drink or two isn't necessarily a bad thing and could have a place in an overall healthy lifestyle. A new study out of the University of Rochester Medical Center (URMC) in New York found that — in mice, at le…
By Tiffany Thomas

Research Says Eating Carbs Can Lead To A Healthy Pregnancy, So Bring On The Pasta

In the world of me, no food is better than bread. I know it's supposed to be pretty terrible for you, high in calories, low in protein, and full of that modern-day demon, gluten... but guys, it's really yummy. Especially warm out of the oven, when th…
By Jen McGuire

These Photos Of Prince George Then & Now Will Give You Serious Baby Fever

The Duke and Duchess of Cambridge are expecting their third child in Spring 2018. With all of the excitement surrounding the new baby, it's easy to forget all of the good times that have already passed. The couple's eldest is already well into the sc…
By Azure Hall

This Is, Hands Down, The *Grossest* Thing Babies Do Inside The Womb

Your baby's life in the womb may be safe and warm, but it's also kind of grody. Seriously, the whole process of growing into a human being includes more than a few icky moments along the way. But this is the grossest thing babies do inside the womb b…
By Lindsay E. Mack