10 Best Folic Acid Foods to Eat During Pregnancy

Your prenatal vitamins are a great source of folic acid. But the best way to take care of your baby is to eat a diet rich in folic acid foods, too!

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You’re about to be a new mom—congratulations! In the midst of surviving morning sickness and struggling to install an infant car seat, planning a healthy diet is a vital part of taking care of your new baby. Be sure to start a prenatal vitamin like this and bring plenty of folate-rich foods into your diet.

The Centers for Disease Control and Prevention recommend that pregnant women should get about 400 mcg of folic acid from their diets every day.

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Lentils and spoon in a wooden bowl close up on an old table.


Break out the lentil soup recipes, because these legumes are high in plant-based protein and folic acid, making them a perfect meal for hungry mamas-to-be. They provide over 175 micrograms of folic acid in just one serving and can be used in place of ground beef in your favorite recipes. This is how much water a pregnant woman should be drinking.

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Brazil nuts from Bertholletia excelsa tree in glass jar and two nuts out of jar
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If you find yourself always craving a crunchy snack, skip the chips and reach for nuts instead. They’re rich in plant-based protein to keep you full and can pack 175 micrograms of folic acid in just one-half cup. Mix all your favorites in this nut and seed trail mix.

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Baby spinach leaves in a bowl on dark background


Leafy greens like spinach are rich in vitamins, protein and iron, making them a healthy powerhouse for pregnant women. A half cup of cooked spinach also contains 130 micrograms of folic acid. Make sure you’re sauteeing your spinach to get all the benefits.

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Sliced bread with sunflower seeds and sesame on a plate

Fortified grains

Many whole grains like whole wheat bread or pasta can be fortified with folic acid and other vitamins. These grains are high in fiber, keeping your digestive tract healthy and moving along, and provide about 102 micrograms of folic acid in a serving.

See our best recipes for whole grain breads, bowls and casseroles.

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Avocado toast
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Is there anything avocados can’t do? They’re packed with healthy fats and nutrients to prevent chronic disease while providing 59 micrograms of folic acid in one serving. Mash one up to make your favorite guacamole or use it as a sandwich spread.

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Fresh juicy lemons on a cutting board on a rustic wooden
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If you find yourself craving sour foods during your pregnancy, reach for lemons and other citrus fruits like oranges and grapefruits. They’ll provide a hit of vitamin C to keep you healthy and contain about 55 micrograms of folic acid.

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Broccoli is loaded with healthy vitamins and minerals like potassium and vitamin C. It also contains about 52 micrograms of folic acid per serving. Try roasting it with garlic for an easy side dish or chopping it up to make a broccoli salad for lunch or dinner.

Find a recipe that will make you fall in love with broccoli.

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Bananas are usually known for being high in potassium, but there’s another reason to toss one in your morning smoothie. A banana is a nice, gentle snack for the nauseous ladies while providing over 40 micrograms of folic acid.

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Open-faced frico egg sandwich
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Eggs provide an endless variety of protein-packed breakfasts to keep you satisfied all morning long. One egg contains about 22 micrograms of folic acid. Scramble a few eggs for a serious punch of folic acid or top your dinner with a fried egg for a savory treat.

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Oven roasted asparagus
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These little spears are not only a delicious excuse to wrap another food in bacon, they’re folic acid superheroes. Each piece of asparagus packs over 20 micrograms of folic acid, giving you the most folate bang for your buck. They’re also rich in vitamins A, C and K.

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Carrie Madormo, RN
Carrie is a health writer and nurse who specializes in healthy eating and wellness through food. With a master’s degree in public health from the Medical College of Wisconsin, she strives to translate the latest health and nutrition research into interesting, actionable articles. During her six years at Taste of Home, Carrie has answered hundreds of reader questions about health and nutrition, such as if pomegranate seeds are safe to eat, why pregnant women crave pickles and how much caffeine is in a shot of espresso. Carrie is also a former health coach and food blogger.