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ARCHIVED - Appendix I

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Dietary Sources of Folate (based on usual serving size)

Excellent source of folate
(55 mcg or more)
Good source of folate (33 mcg or more) Source of folate
(11 mcg or more)
Cooked fava, kidney, pinto, roman, soy and white beans, chickpeas, lentils, cooked spinach, asparagus, romaine lettuce, orange juice, canned pineapple juice, sunflower seeds. cooked lima beans, corn, bean sprouts, cooked broccoli, green peas, brussels sprouts, beets, orange, honeydew, raspberries, blackberries, avocado, dry roasted peanuts, wheat germ. cooked carrots, beet greens, sweet potato, snow peas, summer or winter squash, rutabaga, cabbage, cooked green beans, cashews, walnuts, egg, strawberries, banana, grapefruit, cantaloupe, whole wheat or white bread, pork, kidney, breakfast cereals, milk, all types.

Source: Health Canada, Canadian Nutrient File, 1997.

Table taken from: Health Canada. Nutrition for a healthy pregnancy: national guidelines for the childbearing years. Ottawa: Minister of Public Works and Government Services Canada, 1999.

Note: Although pork, beef and chicken liver is high in folate, it is also very high in vitamin A, which precludes recommending it as a source of folate for women in the periconceptional period.

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