The U.S. RDA for folate is 400 micrograms per day. Citrus fruits, tomatoes and vegetables contribute the most to folate intakes.
Grain products are also important sources.
Since cereals vary, check the label on the package for the percentage of the U.S. RDA for the specific cereal. Other foods that contain small amounts of folate can contribute significantly to an individual's diet if these foods are eaten often or in large amounts. During Food Preparation Folate can be lost from foods during preparation, cooking, or storage. Serve fruits and vegetables raw whenever possible. Steam, boil, or simmer vegetables in a minimal amount of water.