Best Sources Of Folate Foods For Better Health

Folic acid foods contain vitamin B9 which is a water-soluble vitamin required by the body. Folate foods are most important foods for women of childbearing age. We are presenting here best sources of folate that are low in calories. 

This particular vitamin B9 is essential for preventing birth defects in the spine and brain, including spina bifida. Before you ever plan on getting pregnant, make sure you are eating a good amount of folate foods or getting your recommended daily level of folic acid supplements [PMID: 24284617].

The folate from the folate foods is converted into monoglutamate form “folic acid” which then is absorbed by the body. Folate deficiency is uncommon but certain people need more folic acid foods than others. For example, the requirement of folate increases during pregnancy and the woman needs to add more folate in her diet through the best sources of folate. 

How much folate do I need?

The per-day requisite of folate is 400 mcg, for male aged between 19 to 50 years

The daily demand for folate is 400 mcg, for female aged between 19 to 50 years

The quotidian requisite of folate is 600 mcg, for pregnancy in age between 19 to 50 years

The everyday demand of folate is 500 mcg, for lactation in age between 19 to 50 years

[https://ods.od.nih.gov/factsheets/Folate-Consumer/]

If you are taking a folic acid supplement you may need 40% less folic acid, say 240 mcg for an adult. Remember folic acid is a bioavailable form of folate foods.

Vitamin B vitamins and folic acid are both essential for the health of pregnant women. If you are pregnant and you want to eat a diet rich in folic acid foods, you may want to consider one of the following recommended foods. 

Doing your best to include these folate foods in your diet while you are pregnant will help reduce your risk of having a neural tube defect or other birth defects while you are pregnant [PMID: 29477222]. Below are a few ways to increase your intake of folic acid foods and reduce your risk for pregnancy complications.

Best sources of folate foods

Animal organs especially the liver of chicken, pork, and sheep are very high in folate, however, the liver also contains high cholesterol. Hence, we are presenting here other best sources of folate that are low in calories. So, eating them in high quantities will not affect your calories. Don’t worry the list is fairly long and you may find the food of your choice. This will be particularly helpful for those who are overweight and are trying to limit weight gain during pregnancy.

66. Ash gourd (Other vegetables)

Ash gourd has 17.43 Kcal energy every 100 grams. Ash gourd holds 14.11 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Ash gourd is 0.8090. Hence, Ash gourd, positions at 66 in folic acid foods.

65. Bengal gram, whole (Grain legumes)

Bengal gram, whole has 286.84 kilocalories of energy per 100 grams. Bengal gram whole comprises 233 milligrams of folate. The Ratio of folate to the energy of Bengal gram, whole is 0.812 microgram/kcal. Accordingly, Bengal gram, whole, ranks 65 in best sources of folate.

64. Red gram, whole (Grain legumes)

Red gram, whole has 273.70 Kcal energy every 100 grams by weight. Red gram whole contains 229 mg of folic acid. The folic acid you get per calorie from Red gram, whole is 0.837 mcg. So, Red gram, whole, lines at 64 in folate foods.

63. Rajmah, brown (Grain legumes)

 Rajmah, brown has 297.35 kilocalories of energy every 100 gm weight. Rajmah, brown, holds 330 milligrams of folate. The folate you get for every calorie of energy consumed, in micrograms from Rajmah, is 1.1100. Thus, Rajmah, brown, grades at 63 in folic acid foods.

62. Moth bean (Grain legumes)

Moth bean has 308.34 Kcal energy per 100 grams by weight. Moth bean comprises 349 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Moth bean is 1.1320. Therefore, Moth bean positions at 62 in best sources of folate.

61. Zucchini yellow (Other vegetables)

Zucchini yellow has 18.87 kilocalories of energy per 100 gm weight. Zucchini yellow contains 21.5 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Zucchini yellow is 1.1400. Hence, Zucchini yellow ranks 61 in folate foods.

60. Cauliflower leaves (Green leafy vegetables)

Cauliflower leaves have 35.35 Kcal energy every 100 grams. Cauliflower leaves hold 42.99 mg of folic acid. The Ratio of folate to the energy of Cauliflower leaves is 1.216 microgram/kcal. Accordingly, Cauliflower leaves, lines at 60 in folic acid foods.

59. Snake gourd, short (Other vegetables)

Snake gourd, short has 14.57 kilocalories of energy per 100 grams. Snake gourd short comprises 17.74 milligrams of folate. The folic acid you get per calorie from Snake gourd short is 1.218 mcg. So, Snake gourd, short, grades at 59 in best sources of folate.

58. Papaya, raw (Other vegetables)

Papaya, raw has 23.88 Kcal energy every 100 grams by weight. Papaya, raw contains 29.79 mg of folic acid. The folate you get for every calorie of energy consumed, in microgram from Papaya, raw is 1.2470. Thus, Papaya, raw, positions at 58 in folate foods.

57. Pumpkin, green, cylindrical (Other vegetables)

Pumpkin, green, cylindrical has 24.60 kilocalories of energy every 100 gm weight. Pumpkin, green, cylindrical holds 31.6 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Pumpkin, green, cylindrical is 1.2850. Therefore, Pumpkin, green, cylindrical, ranks 57 in folic acid foods.

56. Colocasia, stem, black (Other vegetables)

Colocasia, stem, black has 23.88 Kcal energy per 100 grams by weight. Colocasia, stem, black comprises 30.88 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Colocasia, stem, black is 1.2930. Hence, Colocasia, stem, black, lines at 56 in best sources of folate.

55. Jackfruit, raw (Other vegetables)

Jackfruit, raw has 26.27 kilocalories of energy per 100 gm weight. Jackfruit, raw contains 35.73 milligrams of folate. The Ratio of folate to energy of Jack fruit, raw is 1.360 microgram/kcal. Accordingly, Jackfruit, raw, grades at 55 in folate foods.

54. Celery stalk (Other vegetables)

Celery stalk has 16.48 Kcal energy every 100 grams. The celery stalk holds 22.48 mg of folic acid. The folic acid you get per calorie from the Celery stalk is 1.364 mcg. So, Celery stalk, positions at 54 in folic acid foods.

53. Snake gourd, long, dark green (Other vegetables)

Snake gourd, long, dark green has 11.94 kilocalories of energy per 100 grams. Snake gourd, long, dark green comprises 16.52 milligrams of folate. The folate you get for every calorie of energy consumed, in micrograms from Snake gourd, long, dark green is 1.3830. Thus, Snake gourd, long, dark green, ranks 53 in best sources of folate.

52. Lettuce (Green leafy vegetables)

Lettuce has 21.73 Kcal energy every 100 grams by weight. Lettuce contains 30.69 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Lettuce is 1.4120. Therefore, Lettuce lines at 52 in folate foods.

51. Snake gourd, long, pale green (Other vegetables)

Snake gourd, long, pale green has 12.42 kilocalories of energy every 100 gm weight. Snake gourd, long, pale green holds 18.34 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Snake gourd, long, pale green is 1.4770. Hence, Snake gourd, long, pale green, grades at 51 in folic acid foods.

50. Cabbage, violet (Green leafy vegetables)

Cabbage, violet has 23.17 Kcal energy per 100 grams by weight. Cabbage, violet, comprises 34.81 mg of folic acid. The Ratio of folate to energy of Cabbage, violet is 1.503 microgram/kcal. Accordingly, Cabbage, violet, positions at 50 in the best sources of folate.

49. Bathua leaves (Green leafy vegetables)

Bathua leaves have 27.70 kilocalories of energy per 100 gm weight. Bathua leaves contain 42.55 milligrams of folate. 1.536 mcg is the folic acid you get per calorie from Bathua leaves. So, Bathua leaves ranks 49 in folate foods.

48. Brinjal (Other vegetables)

Brinjal has 25.32 Kcal energy every 100 grams. Brinjal holds 38.99 mg of folic acid. The folate you get for every calorie of energy consumed, in microgram from Brinjal is 1.540. Thus, Brinjal, lines at 48 in folic acid foods.

47. Coriander leaves (Condiments and spices)

Coriander leaves have 31.05 kilocalories of energy per 100 grams. Coriander leaves comprise 51.01 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Coriander leaves is 1.643. Therefore, Coriander leaves, grades at 47 in best sources of folate.

46. Agathi leaves (Green leafy vegetables)

Agathi leaves have 70.46 Kcal energy every 100 grams by weight. Agathi leaves contain 120 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Agathi leaves is 1.703. Hence, Agathi leaves, positions at 46 in folate foods.

45. Ridge gourd, smooth skin (Other vegetables)

Ridge gourd, smooth skin has 15.29 kilocalories of energy every 100 gm weight. Ridge gourd, smooth skin holds 27.36 milligrams of folate. The Ratio of folate to energy of Ridge gourd, smooth skin is 1.790 microgram/kcal. Accordingly, Ridge gourd, smooth skin, ranks 45 in folic acid foods.

44. Curry leaves (Condiments and spices)

Curry leaves have 63.53 Kcal energy per 100 grams by weight. Curry leaves comprise 117 mg of folic acid. 1.842 mcg is the folic acid you get per calorie from Curry leaves. So, Curry leaves, lines at 44 in best sources of folate.

43. Brussels sprouts (Green leafy vegetables)

Brussels sprouts have 44.18 kilocalories of energy per 100 gm weight. Brussels sprouts contain 85.01 milligrams of folate. The folate you get for every calorie of energy consumed, in micrograms from Brussels sprouts is 1.924. Thus, Brussels sprouts, grades at 43 in folate foods.

42. French beans, country (Other vegetables)

French beans, country has 24.36 Kcal energy every 100 grams. French beans hold 47.45 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of French beans is 1.948. Therefore, French beans, country, positions at 42 in folic acid foods.

41. Cauliflower (Other vegetables)

Cauliflower has 22.93 kilocalories of energy per 100 grams. Cauliflower comprises 45.95 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Cauliflower is 2.004. Hence, Cauliflower ranks 41 of the best sources of folate.

40. Mango (Fruits)

Mango has 44.66 Kcal energy every 100 grams by weight. Mango contains 90.98 mg of folic acid. The Ratio of folate to energy of Mango is 2.037 microgram/kcal. Accordingly, Mango, lines at 40 in folate foods.

39. Radish leaves (Green leafy vegetables)

Radish leaves have 26.03 kilocalories of energy every 100 gm weight. Radish leaves hold 53.14 milligrams of folate. 2.041 mcg is the folic acid you get per calorie from Radish leaves. So, Radish leaves, grades at 39 in folic acid foods.

38. Gogu leaves, green (Green leafy vegetables)

Gogu leaves, green has 36.30 Kcal energy per 100 grams by weight. Gogu leaves, green, comprise 74.94 mg of folic acid. The folate you get for every calorie of energy consumed, in micrograms from Gogu leaves, green is 2.064. Thus, Gogu leaves, green, position at 38 in best sources of folate.

37. Rumex leaves (Green leafy vegetables)

Rumex leaves have 19.58 kilocalories of energy per 100 gm weight. Rumex leaves contain 41.01 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Rumex leaves is 2.094. Therefore, Rumex leaves rank 37 in folate foods.

36. Cabbage collard greens (Green leafy vegetables)

Cabbage collard greens has 30.09 Kcal energy every 100 grams. Cabbage collard greens hold 63.46 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Cabbage collard greens is 2.109. Hence, Cabbage collard greens, lines at 36 in folic acid foods.

35. Drumstick (Other vegetables)

Drumstick has 29.38 kilocalories of energy per 100 grams. Drumstick comprises 62.75 milligrams of folate. The Ratio of folate to energy of Drumstick is 2.136 microgram/kcal. Accordingly, Drumstick, grades at 35 in best sources of folate.

34. Cabbage green (Green leafy vegetables)

Cabbage green has 21.50 Kcal energy every 100 grams by weight. Cabbage green contains 46.36 mg of folic acid. 2.157 mcg is the folic acid you get per calorie from Cabbage green. So, Cabbage green, positions at 34 in folate foods.

33. Fenugreek leaves (Green leafy vegetables)

Fenugreek leaves have 34.39 kilocalories of energy every 100 gm weight. Fenugreek leaves hold 75.26 milligrams of folate. The folate you get for every calorie of energy consumed, in micrograms from Fenugreek leaves is 2.188. Thus, Fenugreek leaves rank 33 in folic acid foods.

32. Ridge gourd (Other vegetables)

Ridge gourd has 13.14 Kcal energy per 100 grams by weight. Ridge gourd comprises 29.26 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Ridge gourd is 2.227. Therefore, Ridge gourd, lines at 32 in best sources of folate.

31. Onion, stalk (Other vegetables)

Onion, stalk has 25.56 kilocalories of energy per 100 gm weight. Onion stalks contain 57.61 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Onion, stalk is 2.254. Hence, Onion, stalk grades at 31 in folate foods.

30. Amaranth leaves, green (Green leafy vegetables)

Amaranth leaves, green has 30.57 Kcal energy every 100 grams. Amaranth leaves, green, hold 70.33 mg of folic acid. The Ratio of folate to energy of Amaranth leaves, green is 2.301 microgram/kcal. Accordingly, Amaranth leaves, green, positions at 30 in folic acid foods.

29. Plantain flower (Other vegetables)

Plantain flower has 21.26 kilocalories of energy per 100 grams. Plantain flower comprises 49.27 milligrams of folate. 2.318 mcg is the folic acid you get per calorie from Plantain flower. So, Plantain flower, ranks 29 in best sources of folate.

28. Ladies finger (Other vegetables)

Ladies finger has 27.47 Kcal energy every 100 grams by weight. Ladies finger contains 63.68 mg of folic acid. The folate you get for every calorie of energy consumed, in micrograms from Ladies’ finger is 2.319. Thus, Ladies finger lines at 28 in folate foods.

27. Gogu leaves red (Green leafy vegetables)

Gogu leaves red has 36.54 kilocalories of energy every 100 gm weight. Gogu leaves red holds 88.63 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Gogu leaves red is 2.425. Therefore, Gogu leaves red, grades at 27 in folic acid foods.

26. Amaranth leaves, red (Green leafy vegetables)

Amaranth leaves, red has 33.44 Kcal energy per 100 grams by weight. Amaranth leaves, red, comprise 81.95 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Amaranth leaves, red is 2.451. Hence, Amaranth leaves, red, positions at 26 in best sources of folate.

25. Papaya, ripe (Fruits)

Papaya, ripe has 23.88 kilocalories of energy per 100 gm weight. Papaya, ripe, contains 60.9 milligrams of folate. The Ratio of folate to energy of Papaya, ripe is 2.550 microgram/kcal. Accordingly, Papaya, ripe, ranks 25 in folate foods.

24. Kovai, small (Other vegetables)

Kovai, small has 19.11 Kcal energy every 100 grams. Kovai, small, holds 50.13 mg of folic acid. 2.624 mcg is the folic acid you get per calorie from Kovai, small. So, Kovai, small, lines at 24 in folic acid foods.

23. Parsley (Green leafy vegetables)

Parsley has 72.84 kilocalories of energy per 100 grams. Parsley comprises 197 milligrams of folate. The folate you get for every calorie of energy consumed, in microgram from Parsley is 2.704. Thus, Parsley, grades at 23 in best sources of folate.

22. Bitter gourd, jagged, teeth ridges, short (Other vegetables)

Bitter gourd, jagged, teeth ridges, short has 18.87 Kcal energy every 100 grams by weight. Bitter gourd, jagged, teeth ridges, short contain 51.45 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Bitter gourd, jagged, teeth ridges, short is 2.727. Therefore, Bitter gourd, jagged, teeth ridges, short, positions at 22 in folate foods.

21. Beetroot (Roots and tubers)

Beetroot has 35.59 kilocalories of energy every 100 gm weight. Beetroot holds 97.37 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Beetroot is 2.736. Hence, Beetroot ranks 21 in folic acid foods.

20. French beans, hybrid (Other vegetables)

Hybrid French beans have 22.21 Kcal energy per 100 grams by weight. French beans, hybrid, comprises 61.98 mg of folic acid. The Ratio of folate to energy of hybrid French beans is 2.790 microgram/kcal. Accordingly, hybrid French beans line at 20 in best sources of folate.

19. Kovai big (Other vegetables)

Kovai big has 17.43 kilocalories of energy per 100 gm weight. Kovai big contains 48.68 milligrams of folate. 2.792 mcg is the folic acid you get per calorie from Kovai big. So, Kovai is at 19 in folate foods.

18. Mint leaves (Condiments and spices)

Mint leaves have 37.02 Kcal energy every 100 grams. Mint leaves hold 106 mg of folic acid. The folate you get for every calorie of energy consumed, in micrograms from mint leaves is 2.863. Thus, mint leaves, position at 18 in folic acid foods.

17. Bitter gourd, jagged, teeth ridges, elongated (Other vegetables)

Bitter gourd, jagged, teeth ridges, elongated has 20.78 kilocalories of energy per 100 grams. Bitter gourd, jagged, teeth ridges, elongated comprises 60.28 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Bitter gourd, jagged, teeth ridges, elongated is 2.901. Therefore, Bitter gourd, jagged, teeth ridges, elongated, ranks 17 in best sources of folate.

16. Cabbage, Chinese (Green leafy vegetables)

Chinese cabbage has 17.91 Kcal energy every 100 grams by weight. Chinese cabbage contains 54.51 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Chinese cabbage is 3.043. Hence, Chinese cabbage lines at 16 in folate foods.

15. Tinda, tender (Other vegetables)

Tinda, tender has 13.85 kilocalories of energy every 100 gm weight. Tinda holds 43.23 milligrams of folate. The Ratio of folate to energy of Tinda is 3.121 microgram/kcal. Accordingly, Tinda grades at 15 in folic acid foods.

14. Capsicum, red (Other vegetables)

Capsicum, red has 19.82 Kcal energy per 100 grams by weight. Capsicum, red, comprises 62.54 mg of folic acid. 3.155 mcg is the folic acid you get per calorie from Capsicum, red. So, Capsicum, red, positions at 14 in best sources of folate.

13. Capsicum, green (Other vegetables)

Capsicum, green has 16.24 kilocalories of energy per 100 gm weight. Capsicum green contains 51.85 milligrams of folate. The folate you get for every calorie of energy consumed, in microgram from Capsicum, green is 3.193. Thus, Capsicum, green, ranks 13 in folate foods.

12. Cho Cho marrow (Other vegetables)

Cho Cho marrow has 18.87 Kcal energy every 100 grams. Cho Cho marrow holds 63.03 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Cho Cho marrow is 3.341. Therefore, Cho Cho marrow, lines at 12 in folic acid foods.

11. Capsicum, yellow (Other vegetables)

Capsicum, yellow has 18.63 kilocalories of energy per 100 grams. Capsicum, yellow, comprises 66.15 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Capsicum, yellow is 3.551. Hence, Capsicum, yellow, grades at 11 in best sources of folate.

10. Bottle gourd, elongate, dark green (Other vegetables)

Bottle gourd, elongate, dark green has 12.90 Kcal energy every 100 grams by weight. Bottle gourd, elongate, dark green contain 46.31 mg of folic acid. The Ratio of folate to energy of Bottle gourd, elongate, dark green is 3.591 microgram/kcal. Accordingly, Bottle gourd, elongate, dark green, positions at 10 in folate foods.

9. Mustard leaves (Green leafy vegetables)

Mustard leaves have 30.33 kilocalories of energy every 100 gm weight. Mustard leaves hold 110 milligrams of folate. 3.627 mcg is the folic acid you get per calorie from Mustard leaves. So, Mustard leaves rank 9 in folic acid foods.

8. Bottle gourd, round, pale green (Other vegetables)

Bottle gourd, round, pale green has 13.61 Kcal energy per 100 grams by weight. Bottle gourd, round, pale green comprises 49.59 mg of folic acid. The folate you get for every calorie of energy consumed, in micrograms from Bottle gourd, round, pale green is 3.643. Thus, Bottle gourd, round, pale green, lines at 8 in best sources of folate.

7. Colocasia leaves, green (Green leafy vegetables)

Colocasia leaves, green has 43.47 kilocalories of energy per 100 gm weight. Colocasia leaves, green, contain 159 milligrams of folate. The folic acid to the energy ratio in mcg/kCal of Colocasia leaves, green is 3.658. Therefore, Colocasia leaves, green, grade at 7 in folate foods.

6. Field beans, tender, lean (Other vegetables)

Field beans, tender, lean has 33.44 Kcal energy every 100 grams. Field beans, tender, lean, hold 127 mg of folic acid. The folate (mcg) to the energy (kCal) ratio of Field beans, tender, lean is 3.798. Hence, Field beans, tender, lean, positions at 6 in folic acid foods.

5. Bottle gourd, elongate, pale green (Other vegetables)

Bottle gourd, elongate, pale green has 10.99 kilocalories of energy per 100 grams. Bottle gourd, elongate, pale green comprises 41.99 milligrams of folate. The Ratio of folate to energy of Bottle gourd, elongate, pale green is 3.822 microgram/kcal. Accordingly, Bottle gourd, elongate, pale green, rank 5 in best sources of folate.

4. Field beans, tender, broad (Other vegetables)

Field beans, tender, broad has 30.81 Kcal energy every 100 grams by weight. Field beans, tender, broad, contain 123 mg of folic acid. 3.992 mcg is the folic acid you get per calorie from Field beans, tender, broad. So, Field beans, tender, broad, lines at 4 in folate foods.

3. Basella leaves (Green leafy vegetables)

Basella leaves have 19.58 kilocalories of energy every 100 gm weight. Basella leaves hold 90.31 milligrams of folate. The folate you get for every calorie of energy consumed, in micrograms from Basella leaves is 4.611. Thus, Basella leaves, grades at 3 in folic acid foods.

2. Spinach (Green leafy vegetables)

Spinach has 24.36 Kcal energy per 100 grams by weight. Spinach comprises 142 mg of folic acid. The folic acid to the energy ratio in mcg/kCal of Spinach is 5.829. Therefore, Spinach, positions at 2 in best sources of folate.

1. Pak choi leaves (Green leafy vegetables)

Pak choi leaves have 16.00 kilocalories of energy per 100 gm weight. Pak choi leaves contain 98.5 milligrams of folate. The folate (mcg) to the energy (kCal) ratio of Pak choi leaves is 6.156. Hence, Pak choi leaves rank no 1 in folate foods.

Summary

An added benefit of eating these best sources of folate is that some of them have high fiber content and are the best sources of folate. When combined with other foods, legumes and vegetables provide an excellent source of fiber and a low-glycemic index (the rate of sugar absorption) and fulfill your folate requirements too.

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