Folic acid is an essential nutrient during pregnancy. Doctors usually recommend that women begin taking it early—ideally before conception—because it helps the body produce and repair DNA, form healthy red blood cells, and prevent anemia.
Although folic acid is naturally found in many everyday foods such as leafy green vegetables, nuts, fruits, and whole grains, diet alone may not always meet the increased needs during pregnancy.
Recommended Daily Amount of Folic Acid During Pregnancy
Pregnant women need at least 600 micrograms (mcg) of folic acid per day.
Because it can be difficult to obtain this amount through food alone, prenatal vitamins are usually recommended. Most prenatal supplements contain about 400 mcg of folic acid, which helps cover daily requirements.
If you have previously had a baby with a neural tube defect, doctors may recommend taking 4 milligrams (mg) daily as a separate supplement. This higher dose should ideally begin at least three months before pregnancy and continue through the first trimester.
Always consult your doctor before taking any vitamin or folic acid supplement to determine the appropriate dosage for your individual needs.
Fruits Rich in Folic Acid
Eating fruit can help support your folic acid intake while also providing essential vitamins and antioxidants that promote fetal development. Below are nine fruits rich in folic acid that are beneficial during pregnancy.
1. Guava
One cup of guava contains approximately 81 mcg of folic acid.
It is also rich in vitamin C, antioxidants, potassium, fiber, magnesium, and even small amounts of protein.
2. Mango
One cup of mango provides around 71 mcg of folic acid.
Mangoes are also high in vitamins A and C, potassium, and antioxidants.
3. Papaya
One cup of ripe papaya contains about 53 mcg of folic acid.
It also provides magnesium, potassium, iron, calcium, lycopene, and vitamins A, C, E, and K.
(Only ripe papaya is recommended during pregnancy.)
4. Avocado
One-third of an avocado contains about 40 mcg of folic acid.
Avocados are rich in healthy unsaturated fats, vitamin E, and fiber.
The healthy fats in avocado support the development of the baby’s skin, brain, and tissues. Folic acid helps prevent neural tube defects, such as spina bifida.
5. Berries (Strawberries and Blackberries)
One cup of strawberries or blackberries contains about 36 mcg of folic acid.
Berries are also rich in antioxidants and fiber, supporting digestive health.
Eating around eight strawberries per day (about one serving) may help support brain health and overall wellness.
6. Kiwi
Kiwi is low in sugar and fat and contains folic acid along with vitamins C and K, potassium, fiber, magnesium, phosphorus, and carotenoids such as beta-carotene and lutein.
During pregnancy, kiwi may help:
Prevent constipation
Support immune health
Contribute to neural tube defect prevention
7. Pomegranate
Half a cup of pomegranate contains about 33 mcg of folic acid.
It also has anti-inflammatory properties and contains flavonoids that may support overall health.
8. Watermelon
Watermelon is rich in folic acid, vitamin B9, vitamin C, iron, and antioxidants.
It may help:
Prevent neural tube defects
Reduce the risk of iron-deficiency anemia
Support digestive health
9. Oranges and Grapefruit
One orange contains about 25 mcg of folic acid, while half a grapefruit contains approximately 11 mcg.
Oranges are particularly known for their high vitamin C content, which supports both maternal and fetal health. However, it is best to avoid excessive consumption—especially in juice form—due to the high natural sugar content.
Final Note
While folic acid-rich fruits contribute significantly to a healthy pregnancy diet, supplementation is often necessary to meet the full daily requirement. Combining prenatal vitamins with a balanced diet rich in fruits, vegetables, and whole foods provides the best support for both mother and baby.
Always consult your healthcare provider to ensure you are meeting your nutritional needs safely and effectively during pregnancy.
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