Plant Based Pregnancy Diet: Folate

Nourishing your body is extra important in pregnancy. Some of the most important nutrients are the following:

  • Folate (Folic Acid)
  • Iron
  • Calcium
  • Vitamin D
  • Protein

I will go through each one in separate posts, and list a number of plant based foods that you can find them in. In this one, I will list foods rich in Folate.

(All of the nutrition values on this list come from, and are linked back to,

If you click on the names on the list, you will come to‘s page that contains its entire nutrition value.

Folic Acid/Folate — 400 mcg

Read specifics about the nutrient and why it’s important in pregnancy here.

Folate is found in the following:

Super high amount: 600+ mcg/ serving

Pretty high: 500-600 mcg/serving

Still high: 400-500 mcg/ serving

Decently high: 300-400 mcg/serving

High: 200-300 mcg

Lowest High: 100-200 mcg

Bonus: <0 mcg

Note: Some of these foods are raw, but they are edible if prepared right. Only if prepared right (legumes, vegetables). If you eat them raw, make sure that you find out how to do prepare them right, as they can contain toxins when raw. Especially if you’re pregnant, you have to be careful with raw foods.


Eat beans, lentils and leafy greens.

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