Pregnancy nutrition
Folate foods for pregnancy
The pregnancy RDA for folate is 600 mcg DFE a day. Greens, beans and enriched grains carry the most.
131 mcgSpinach, boiled
½ cup22% of daily target
105 mcgBlack-eyed peas, boiled
½ cup18% of daily target
100 mcgFortified breakfast cereal
25% DV servingFolic acid17% of daily target
90 mcgWhite rice, enriched
½ cupFolic acid15% of daily target
89 mcgAsparagus, boiled
4 spears15% of daily target
78 mcgBrussels sprouts
½ cup13% of daily target
74 mcgSpaghetti, enriched
½ cupFolic acid12% of daily target
59 mcgAvocado, raw
½ cup10% of daily target
Per serving. % of the 600 mcg DFE pregnancy RDA.
Folic acid before and during
NIH advises 400 to 800 mcg of folic acid a day from supplements or fortified foods for anyone who could become pregnant. Most prenatal vitamins carry this amount.
Why DFE
Folic acid absorbs better than food folate, so amounts are counted as dietary folate equivalents (DFE). That is how the 600 mcg target is set.
Mind the folic acid ceiling
The UL is 1,000 mcg of folic acid a day from supplements and fortified foods. Folate that occurs naturally in food does not count toward it.
Keep going
In the Alma app
Pregnancy nutrition, set up for you.
- Choose Pregnancy nutrition as your goal.
- Alma turns calorie counting off by default and applies pregnancy nutrient targets.
- Caffeine starts at a 200 mg daily default.
- Alma’s coach never suggests fasting or a calorie deficit.
Questions
What people ask
How much folate is needed in pregnancy?
The RDA is 600 mcg DFE a day during pregnancy. The UL applies to folic acid from supplements and fortified foods only: 1,000 mcg a day.
What is the difference between folate and folic acid?
Folate occurs naturally in foods like greens and beans. Folic acid is the form added to supplements and enriched grains. The body absorbs folic acid more easily, which is why amounts are given in DFE.
Which foods are highest in folate?
On the NIH list, boiled spinach (131 mcg DFE per half cup), black-eyed peas (105 mcg) and fortified cereal (100 mcg in a 25% DV serving) are near the top. Beef liver is higher but is left off for its vitamin A content.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. Food amounts are from the NIH ODS folate food table, in mcg DFE. Fortified items carry folic acid, which counts toward the 1,000 mcg UL. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
Eat well for two, without the guesswork.
Alma tracks folate in every meal you log by photo, voice or text, against your pregnancy target.