Fact Sheet

Folate before and during pregnancy

Folate (or folic acid as it is known in its synthetic form) is a water-soluble vitamin that is essential for healthy growth and development, particularly during early foetal development.

Adequate folate before and during pregnancy prevents neural tube defects (the areas which go on to develop into a baby’s brain and spinal cord). The neural tube is developed in the first few weeks of pregnancy, often before a woman knows she is pregnant. Because of this, it is recommended that all women of childbearing age ensure they consume adequate folate daily. 

A daily folate intake of 500 micrograms (µg) per day is needed from pre-conception planning (12 weeks prior to pregnancy) through to the end of the first trimester.

It can be difficult to meet these needs through diet alone, hence supplementation of 500 micrograms of folic acid per day is recommended.

Sources

FoodFolate content       
Special K cereal, 40g 50 µg
All Bran cereal, 40g50 µg
Weetbix cereal, 2 biscuits80 µg
Cabbage raw, 100g42 µg
Baby spinach (raw), 60g 97 µg
Silverbeet (cooked), 100g                            46 µg
Broccoli (raw), 75g119 µg
Kale (raw), 75g106 µg
Avocado, half90 µg
Orange, 1 medium63 µg
Peanuts (raw), 30g72 µg
Peanut butter, 30g47 µg
Sunflower seeds, 30g                 69 µg
Chickpeas (tinned), 100g63 µg
Kidney beans (tinned), 100g40 µg
Mulitgrain bread, 1 slice 86 µg
Vegemite, 1 teaspoon200 µg

Other Fact Sheet Resources

Related Resources

Subscribe

This field is for validation purposes and should be left unchanged.

Contact Us

This field is for validation purposes and should be left unchanged.