10 Best Folic Acid Foods for Pregnancy: Helpful for Every Woman

Thousands of women go on the journey of pregnancy with questions, especially around nutrition. One nutrient that is frequently highlighted in the prenatal period is folic acid. What’s the big deal about it, and how do you ensure you're getting enough from your diet? In this guide, we provide you with the top folic acid food options, why they matter, how to include them in your meals, and how tools like Calcounter and Calite AI can help support your nutrition during pregnancy.

10 Best Folic Acid Foods for Pregnancy at A Glance

What are Folic Acid Foods?

Both folic acid and folate are vitamin B9. Folate is a naturally occurring vitamin found in plant foods like leafy greens, citrus fruit, and beans. Folic acid is the synthetic version of vitamin B9 found in supplements and enriched foods, such as cereals and bread. Vitamin B9, being a water-soluble vitamin, is not stored in our bodies, so it is important to get enough every day and particularly important during pregnancy. “Folic acid foods” refer both to natural folate foods as well as the enriched or fortified foods that include folic acid in them.

Why Folic Acid Foods Matter for Pregnancy

Folic acid is a critical nutrient for a healthy pregnancy. Folic acid is the active form of vitamin B9. Folic acid aids in the growth of tissues and helps cells function properly, all of which are important during the rapid growth of a baby inside the mother’s womb. It also works closely with vitamins B12 and C to help the body build and uses proteins, form red blood cells, and produce DNA, the genetic material crucial for life.Ensuring you have enough folic acid is especially critical in early pregnancy to prevent neural tube defects and promote fetal development. A lack of a diet with folate may result in:

• Digestive upset or chronic loose stools
• Premature graying of hair
• Painful lesions in your mouth or on your tongue
• Inflammation or irritation of your stomach lining
• Growth stunt or lack of energy
• A red, swollen tongue with a smooth appearance

That is why consuming folic acid foods daily is one of the easiest potent choices you can make for yourself and for your baby.

How to Combine Folic Acid Foods in Your Recipes

Eating healthy doesn’t have to mean bland. Here are six delicious, folate-rich recipes to inspire your meal planning:

1. Spinach and Feta Frittata

Ingredients:

• 1 tsp olive oil
• ½ small brown onion peeled and finely sliced
• 1 tsp garlic
• 250 g baby spinach
• 4 eggs
• ½ cup crumbled feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. In a non-stick frying pan that is grill-proof, heat the oil over a medium heat.

3. Add the onion and cook for a few minutes until the onion starts to brown. Add the spinach and toss around for a minute or two until it starts to wilt. Remove from heat and cool.

4. In a bowl, beat the eggs. Add the spinach and onion mixture, followed by the feta. Season to taste.

5. On a medium heat, return your frying pan to the heat and add the egg mixture. Stir slowly with your spatula until you see the egg starting to set on the bottom. Turn off the heat so that the frittata is still really runny.

6. Place your frying pan under the grill for 2 to 3 minutes, or until the frittata is golden brown and set throughout. Use a fork to check!

7. Place a plate over the pan and turn over quickly but carefully to release the frittata. Serve hot or cold with a crispy side salad.

Calories: ~153 per serving
Nutrition Highlights: Excellent source of folate, protein, and calcium.

2. Banana & Strawberry Bread

Ingredients:

• 2 ripe bananas (mashed)
• 1 cup chopped strawberries
• 1½ cups whole wheat flour
• 2 eggs
• ½ cup honey or maple syrup
• ¼ cup olive oil or melted butter
• 1 tsp baking soda
• 1 tsp vanilla extract

Instructions:

1. Heat the oven to 350°F (175°C).

2. In a large bowl, combine the mashed bananas, eggs, oil, honey and vanilla.

3. In another bowl, combine the flour and baking soda.

4. Combine both wet and dry ingredients and then fold in the strawberries.

5. Pour the batter into a greased loaf pan and bake for 45–50 minutes.

6. Allow the loaf to cool before slicing.

Calories: ~180 per slice
Nutrition Highlights: Whole grains and fruits provide natural folate, fiber, and antioxidants.

3. Vegetarian Lentil & Corn Tortilla Soup

Ingredients:

• 1 cup dried green or brown lentils
• 1 cup corn kernels (fresh or frozen)
• 1 chopped onion
• 2 diced carrots
• 2 garlic cloves (minced)
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tsp cumin
• Salt and pepper
• Corn tortillas (to serve)

Instructions:

1. In a big pot, sauté onion, garlic, and carrots until soft.

2. Add lentils, tomatoes, corn, cumin, salt, and pepper.

3. Add vegetable broth and bring to a boil.

4. Turn the burner to low, cover, and simmer for 30-35 minutes until the lentils are soft.

5. Serve with warm corn tortillas or tortilla strips.

Calories: ~250 per bowl
Nutrition Highlights: Packed with fiber, iron, and folic acid—ideal for vegetarian diets.

4. Broccoli Soup

Ingredients:

• 1 cup broccoli florets
• 1 tsp olive oil
• ½ cup chopped onions
• ½ cup milk
• 1 ½ cup water
• Salt and pepper to taste

Instructions:

1. First, heat the oil in a deep, non-stick pan. Add the onion, and sauté on medium heat until it is translucent.

2. After that add the broccoli and the water to the pan. Stir to combine. Cover the pan with a lid, and simmer for three to four minutes, stirring occasionally. Remove the pan from heat and let it cool for a moment.

3. Put the mix into a blender, and blend until smooth.

4. Put the pureed soup back into the pan; add the milk, salt, and pepper; stir and bring to the boil.

Calories: ~104 per bowl
Nutrition Highlights: Rich in folate, vitamin C, and calcium.

5. Chicken & Ham Caesar Wrap

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 slices lean ham
• 1 cup chopped romaine lettuce
• 1 tbsp light Caesar dressing
• 1 whole wheat tortilla wrap
• Shaved parmesan (optional)

Instructions:

1. Warm the tortilla slightly for easier wrapping.

2. Layer some lettuce, chicken, ham, and dressing on the tortilla.

3. (optional) add some shaved parmesan cheese if you enjoy it.

4. Roll it tightly into a wrap and cut it in half.

Calories: ~320 per wrap
Nutrition Highlights: A folate-friendly combo of leafy greens and lean protein.

6. Bacon, Egg & Kale Salad

Ingredients:

• 2 cups chopped kale (massaged with lemon juice)
• 2 poached eggs
• 2 slices turkey bacon (cooked and crumbled)
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Massage chopped kale with a register of salt and lemon juice to soften it.

2. In a small bowl, combine olive oil and mustard together to create a dressing.

3. Drizzle the dressing over the kale and toss.

4. Top with poached eggs and crumbled bacon.

Calories: ~280 per serving
Nutrition Highlights: Combines folate-rich greens with high-quality protein and healthy fats.

Tips for Having Folic Acid Foods During Pregnancy

Incorporating these foods isn’t difficult, but a few strategies make it even easier:

• Start early and hold on: The neural tube closes within the first month of pregnancy, often before many women are aware that they are indeed pregnant. For this reason, it is important to start eating folate rich foods as soon as you are trying to conceive or even earlier.
• Prioritize whole, natural sources of folate: Leafy greens, citrus fruits, beans, and lentils are great natural sources of folate. Plus, they are full of fiber and other beneficial nutrients and antioxidants to help you have a healthy pregnancy.
• Include fortified foods in your routine: Cereals, breads, and pastas labelled “fortified with folic acid” can also assist in filling dietary gaps. They also can be a good option on busy days when making a fresh meal isn't an option.
• Cook smart to preserve folate: Folate is sensitive to heat and water, so choose steaming instead of boiling vegetables and try to use less water and shorter cooking times to keep more nutrients.
• Pair folate-rich foods with vitamin C: Vitamin C is known to aid the absorption of folate. For example, combine strawberries in your spinach salad or add a squeeze of lemon juice to your broccoli!
• Use Calcounter to optimize your intake: Calcounter will help you track your folate intake every day because it will analyze each ingredient and meal for you. Calcounter will help you with your choices and the best folic acid foods for you.

How to Use Calcounter to Guide Your Folic Acid Choice

Calcounter is a smart tool that helps expectant mothers stay on track with folate intake. Here’s how to use it:

Step 1. Visit Calcounter and turn to the home page

Step 2. Write in the Search Box your prompt

Calcounter allows you to describe your demand, or send a picture of the food. You can write something like" 10 Best Folic Acid Foods for Pregnancy."

Step 3. Click the send button

Just click the send button and you will go directly to the AI chat page.

Step 4. Wait for the question to be answered

Give it a moment - your question will be answered shortly.

FAQs

Q1: Can I get enough folic acid from food alone?
Yes, many women will be able to obtain their daily folate through healthy diets, rich in leafy green vegetables, legumes, and fortified grains, although some doctors may recommend supplements in pregnancy.

Q2: When should I start eating folic acid foods?
Ideally, women should begin at least 1 month before conception, and continue through the first trimester to help prevent neural tube defects. Starting earlier allows longer time for your body to build stores of folate.

Q3: Are folic acid supplements necessary if I eat these foods?
You may need to, depending on your absorption rate, your diet, and your medical history. Even if you eat a good diet, some women may not absorb enough naturally, so supplements are always worth looking into.

Q4: Can I track folate intake with Calcounter?
Absolutely. Calcounter allows you to monitor folate in addition to calories, so you can be sure you're getting everything your baby needs.

Calite AI—The Best Companion Diet Plan APP

If your objective is more than folic acid--for example, if you're tracking calories, measuring macronutrients, building a food plan for fitness or weight, Calite AI will be your next step towards your objective. Calite AI has personalized meal suggestions, fasting reminders, and an AI calorie counter. Calite AI supports you alongside Calcounter. Pregnancy is a journey of caring--with smart nutrition being one of its greatest allies. You begin with folic acid, use tools to support you, and allow your diet to be as nurturing as your love.