Top 13 Foods High in Folate (Folic Acid) You Should Be Eating

Jason Bennett
Category: A2Z Healthy, Fitness & Nutrition, Foods
November 16, 2025
3:55 pm

12) GRAIN FORTIFICATION

Many grains, including pasta and bread, have been “fortified” to increase their folate content.

The levels vary depending on the product, but 140 grams or one cup of cooked spaghetti contains around 102 micrograms of folic acid or 25% of the total daily value.

Surprisingly, numerous researches have shown that folic acid in “fortified” diets is more absorbed readily compared to Folate naturally present in some foods.

According to one study, Folate in meals like vegetables and fruits is only around 78% as accessible as folic acid in fortified foods.

Jason Bennett

With a background in medical research, I'm dedicated to unraveling the complexities of health and nutrition in a way that's easy to understand and implement. From debunking myths to sharing science-backed insights, my goal is to guide you on a journey towards optimal well-being.