Health & Wellness, Recipes
Top Dietary Folate Sources Patient Handout
Top Dietary Folate Sources Patient Handout – Print & Use with Methotrexate MTX
Goal: 400–600 mcg natural folate daily (in addition to folic acid supplement)
1 mcg food folate ≈ 0.6 mcg folic acid (less bioavailable)
1 mcg food folate ≈ 0.6 mcg folic acid (less bioavailable)
HIGH-FOLATE FOODS (>100 mcg per serving)
|
Food
|
Serving
|
Folate (mcg)
|
Notes
|
|---|---|---|---|
|
Cooked lentils
|
½ cup
|
180
|
Cheap, versatile
|
|
Cooked spinach
|
½ cup
|
130
|
Boil lightly to reduce oxalates
|
|
Cooked black beans
|
½ cup
|
128
|
Rinse canned to cut sodium
|
|
Asparagus (cooked)
|
4 spears
|
85–100
|
Grill or steam
|
|
Avocado
|
½ medium
|
80–90
|
Add to salads
|
|
Broccoli (cooked)
|
½ cup
|
80
|
Steam to retain folate
|
|
Brussels sprouts
|
½ cup
|
75
|
Roast for flavor
|
GOOD SOURCES (50–100 mcg per serving)
|
Food
|
Serving
|
Folate (mcg)
|
|---|---|---|
|
Orange
|
1 medium
|
50
|
|
Fortified cereal
|
¾ cup
|
100–400*
|
|
Romaine lettuce
|
2 cups
|
65
|
|
Peas (cooked)
|
½ cup
|
50
|
|
Papaya
|
1 cup
|
55
|
|
Banana
|
1 medium
|
25
|
MODERATE SOURCES (20–50 mcg)
|
Food
|
Serving
|
Folate (mcg)
|
|---|---|---|
|
Egg (boiled)
|
1 large
|
25
|
|
Beef liver
|
3 oz
|
215
|
|
Sunflower seeds
|
¼ cup
|
40
|
|
Peanuts
|
¼ cup
|
35
|
|
Whole wheat bread
|
1 slice
|
25
|
Folate-Friendly Meal Ideas (300–400 mcg total)
|
Meal
|
Foods
|
Folate
|
|---|---|---|
|
Breakfast
|
Fortified cereal (¾ cup) + orange
|
200–400 mcg
|
|
Lunch
|
Spinach salad (1 cup raw) + ½ cup chickpeas + avocado
|
250 mcg
|
|
Dinner
|
Lentil soup (1 cup) + steamed broccoli (½ cup)
|
260 mcg
|
|
Snack
|
Hummus (2 tbsp) + carrot sticks
|
50 mcg
|
Cooking & Storage Tips (Folate is fragile!)
|
Do
 |
Don’t
 |
|---|---|
|
Steam or microwave
|
Over-boil in lots of water
|
|
Eat raw or lightly cooked
|
Store cut greens >2 days
|
|
Use cooking liquid (e.g., in soup)
|
Freeze/thaw repeatedly
|
Folate + MTX: Key Reminders
- Food folate does NOT interfere with MTX efficacy (unlike high-dose folic acid).
- Aim for variety – no need to track exact mcg daily.
- Avoid “folate-free” diets (e.g., strict keto may limit beans/greens).
- Alcohol reduces folate absorption – limit to <1 drink/day.
Quick Shopping List
☐ Lentils/beans (canned or dry)
☐ Spinach or kale
☐ Avocado
☐ Oranges
☐ Fortified cereal (low sugar)
☐ Broccoli/asparagus
Sources: USDA FoodData Central, NIH Office of Dietary Supplements – 2025
7-DAY FOLATE-RICH MEAL PLANFor Methotrexate (MTX) PatientsGoal: ~400–600 mcg natural folate daily + folic acid supplement
Print, check boxes, and stick them on your fridge!
Print, check boxes, and stick them on your fridge!
MTX Day: ________________ (e.g., Friday)
Folic Acid: 5 mg on ________________ (24–48 h after MTX)
OR 1 mg daily (skip MTX day)
|
Day
|
Breakfast (~150 mcg)
|
Lunch (~200 mcg)
|
Dinner (~200 mcg)
|
Snack (~50 mcg)
|
Daily Total
|
|---|---|---|---|---|---|
|
MON
|
Fortified cereal (¾ cup, 200 mcg*) + banana
|
Spinach salad: 1 cup raw spinach + ½ cup chickpeas + ¼ avocado + orange slices
|
Lentil soup (1 cup) + steamed broccoli (½ cup)
|
Hummus (2 tbsp) + carrot sticks
|
~600 mcg
|
|
TUE
|
Greek yogurt + ½ cup strawberries + fortified oatmeal (100 mcg*)
|
Black bean wrap: ½ cup black beans + lettuce + ¼ avocado in whole-wheat tortilla
|
Grilled salmon + asparagus (4 spears) + quinoa
|
Handful peanuts (¼ cup)
|
~550 mcg
|
|
WED
|
Orange (1) + whole-wheat toast with peanut butter
|
Chickpea salad: ½ cup chickpeas + cucumber + 1 cup romaine + lemon dressing
|
Beef stir-fry with Brussels sprouts (½ cup) + brown rice
|
Boiled egg (1)
|
~500 mcg
|
|
THU
|
Smoothie: 1 cup spinach + ½ banana + fortified OJ (100 mcg*)
|
Lentil & veggie soup (1 cup) + whole-grain roll
|
Chicken + roasted broccoli (½ cup) + sweet potato
|
Sunflower seeds (2 tbsp)
|
~580 mcg
|
|
FRI (MTX DAY)
|
Fortified cereal (¾ cup) + ½ cup berries
|
Avocado toast (½ avocado) on whole-wheat + side salad (1 cup romaine)
|
Lentil curry (¾ cup) + steamed spinach (½ cup)
|
Orange segments
|
~570 mcg
|
|
SAT
|
Scrambled eggs (2) + sautéed spinach (½ cup)
|
Quinoa bowl: ½ cup quinoa + ½ cup black beans + ¼ avocado
|
Grilled fish + asparagus (4 spears) + brown rice
|
Fortified cereal (½ cup dry)
|
~540 mcg
|
|
SUN (Folic Acid Day)
|
Oatmeal with fortified milk + ½ papaya
|
Lentil salad: ½ cup lentils + 1 cup mixed greens + orange
|
Veggie stir-fry: broccoli, Brussels sprouts, peas + tofu
|
Peanuts (¼ cup)
|
~620 mcg
|
Quick Shopping List (Serves 1 person)
|
Produce
|
Pantry
|
Protein
|
Dairy/Other
|
|---|---|---|---|
|
☐ Spinach (1 bag)
|
☐ Lentils (1 can/dry)
|
☐ Eggs (6)
|
☐ Fortified cereal
|
|
☐ Broccoli (1 head)
|
☐ Black beans (1 can)
|
☐ Chicken/salmon
|
☐ Greek yogurt
|
|
☐ Asparagus
|
☐ Chickpeas (1 can)
|
☐ Tofu (optional)
|
☐ Fortified OJ
|
|
☐ Avocado (3)
|
☐ Quinoa
|
☐ Peanuts/seeds
|
|
|
☐ Oranges (6)
|
☐ Brown rice
|
||
|
☐ Romaine lettuce
|
☐ Hummus
|
||
|
☐ Brussels sprouts
|
☐ Whole-wheat bread/tortilla
|
Prep Tips (Save Time!)
- Sunday: Cook 2 cups lentils + 1 cup quinoa → fridge.
- Daily: Steam veggies (3 min). DO NOT USE MICROWAVE!
- Folate Boost: Add spinach to eggs, soups, and smoothies for a nutrient-rich addition.
Notes
- All meals <30 min prep.
- Calories: ~1,600–1,800 (adjust portions as needed).
- Vegetarian? Swap meat for beans/tofu.
- Low appetite on MTX day? Prioritize soup + fortified cereal.
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