What Fruits Have Folic Acid?

Folic acid, also known as folate or folacin, is part of the B family of vitamins. Insufficient levels of folic acid in pregnant women have been linked to birth defects. Folic acid can be found in beans, peas, green leafy vegetables, lima beans and nuts as well as many fruit. Since 1998 white bread, pasta and rice have been enriched with folic acid.

Citrus fruits containing folic acid

• According to the University of Florida, one cup of orange juice or one medium orange is considered a single serving. According to Ohio State University each serving contains 12 percent of the daily requirement of folic acid. This can be combined with other sources to reach the daily needs.

Other fruits containing folic acid

• Single servings of strawberries contain about 20 percent of the daily requirement of folic acid. About a half a cup constitutes a single serving. Avocados are also a good source of folic acid.

Melons containing folic acid

• A single, one-cup serving of cantaloupe contains 19 micrograms of folate or about 5 percent of the daily requirement.

Minimum daily requirements of folic acid

• The minimum daily requirement of folic acid for adult men and women beyond child bearing age is 400 micrograms.

Minimum daily requirements of folic acid for women of childbearing age

• Women who are or may become pregnant should consume supplements containing 400 micrograms of folic acid each day in addition to the folic acid they consume in food, according to wheatfoods.org.