15 Foods High in Folate (Folic Acid): Complete Guide to Vitamin B9 Rich Foods

Folate, commonly known as vitamin B9, is an essential water-soluble vitamin that plays a critical role in numerous bodily functions. Whether you’re looking for foods with folate to support a healthy pregnancy, maintain proper cell function, or simply optimize your nutrition, understanding which foods are rich in this vital nutrient is crucial.

This comprehensive guide explores 15 folate-rich foods that can help you meet your daily requirements naturally. From legumes to leafy greens, citrus fruits to fortified grains, you’ll discover a diverse array of delicious options to incorporate into your diet.

What Is Folate and Why Do You Need It?

Folate is the naturally occurring form of vitamin B9 found in whole foods, while folic acid is the synthetic version added to fortified foods and supplements. Both forms serve essential functions in your body, though they’re processed slightly differently.

This vital nutrient supports DNA synthesis, aids in rapid cell division and growth, promotes proper fetal development during pregnancy, and helps produce healthy red blood cells. Adequate folate intake is particularly important for pregnant women, as it significantly reduces the risk of neural tube defects in developing babies.

The recommended daily intake for adults is 400 micrograms (mcg) of dietary folate equivalents (DFE), while pregnant women need 600 mcg DFE, and breastfeeding women require 500 mcg DFE.

1. Legumes: Powerhouses of Plant-Based Folate

Legumes rank among the most impressive foods high in folic acid, offering substantial amounts in every serving. This diverse family includes beans, lentils, chickpeas, and peas.

Lentils lead the pack with approximately 358 mcg of folate per cooked cup, providing about 90% of your daily needs. Black beans deliver around 256 mcg per cup, while kidney beans offer about 131 mcg per cup cooked. Chickpeas contain approximately 282 mcg per cooked cup.

Beyond their impressive folate content, legumes provide high-quality plant protein, dietary fiber for digestive health, complex carbohydrates for sustained energy, and essential minerals including iron, magnesium, potassium, and zinc. Their low glycemic index makes them excellent for blood sugar management.

2. Asparagus: A Folate-Rich Vegetable

Asparagus stands out as one of the most concentrated vegetable sources of folate. Just a half-cup of cooked asparagus spears provides approximately 134 mcg of folate, representing about 34% of your daily requirement.

This elegant spring vegetable offers much more than folate. It’s rich in vitamin K for bone health and blood clotting, provides vitamin A for immune function and vision, delivers vitamin C as a powerful antioxidant, and contains prebiotic fiber to support gut health.

Asparagus also contains unique compounds like asparagusic acid and various saponins that contribute to its anti-inflammatory and antioxidant properties.

3. Eggs: Versatile Folate Contributors

Eggs represent one of the most versatile foods with folic acid in your dietary arsenal. One large egg contains about 22 mcg of folate, and since eggs are so easy to incorporate into multiple daily meals, they can significantly contribute to your total intake.

The nutritional profile of eggs extends far beyond folate. They provide complete high-quality protein with all essential amino acids, vitamin B12 for nerve function and energy metabolism, selenium for thyroid health and antioxidant protection, and choline for brain development and function.

Eggs are also rich in lutein and zeaxanthin, two carotenoid antioxidants that accumulate in the retina and may help protect against age-related macular degeneration and cataracts.

4. Leafy Green Vegetables: Folate Champions

Leafy greens deserve their reputation as nutritional superstars, and their folate content is just one reason why. These vegetables are among the best folate foods available.

Raw spinach provides about 58 mcg of folate per cup, but cooking concentrates this amount—a half-cup of cooked spinach delivers approximately 131 mcg. Turnip greens offer around 170 mcg per cooked cup. Collard greens provide approximately 177 mcg per cooked cup. Mustard greens contain about 103 mcg per cooked cup.

These vegetables are extraordinarily low in calories while being packed with vitamins A, C, and K, calcium, iron, and powerful antioxidants. Regular consumption of leafy greens has been associated with reduced inflammation, better cognitive function with aging, lower cancer risk, and improved cardiovascular health.

5. Beets: Colorful Folate Sources

Beets bring vibrant color and impressive nutrition to your plate. One cup of raw beets contains approximately 148 mcg of folate, delivering about 37% of your daily needs.

These ruby-red root vegetables also provide manganese for bone health and metabolism, potassium for blood pressure regulation and heart function, vitamin C for immune support and collagen production, and dietary nitrates that convert to nitric oxide in the body.

The dietary nitrates in beets have been studied for their potential to improve blood flow, lower blood pressure, and enhance athletic performance by improving oxygen utilization.

6. Citrus Fruits: Refreshing Folate Sources

Citrus fruits combine delicious flavor with impressive folate content, making them excellent foods rich in folic acid for daily consumption.

One large orange contains approximately 55 mcg of folate (14% DV), while one cup of fresh orange juice provides about 74 mcg. A medium grapefruit offers around 30 mcg. Lemons and limes contribute smaller amounts but add up when used regularly.

The vitamin C content in citrus fruits is legendary, supporting immune function, acting as a powerful antioxidant, enhancing iron absorption from plant foods, and supporting collagen synthesis for healthy skin and connective tissue. The flavonoids in citrus fruits provide additional anti-inflammatory and antioxidant benefits.

7. Brussels Sprouts: Miniature Folate Powerhouses

These miniature cabbages pack serious nutritional punch. A half-cup of cooked Brussels sprouts provides about 47 mcg of folate, or approximately 12% of your daily value.

Brussels sprouts belong to the cruciferous vegetable family, renowned for their health-promoting compounds. They’re excellent sources of vitamin K for bone and cardiovascular health, vitamin C for immune function, and fiber for digestive health and satiety.

Brussels sprouts contain glucosinolates, sulfur-containing compounds that break down into biologically active compounds like sulforaphane and indole-3-carbinol, which have been extensively studied for their potential cancer-protective properties.

8. Broccoli: A Folate-Rich Cruciferous Vegetable

Broccoli ranks among the most nutritious foods high in folate available. One cup of raw broccoli provides about 57 mcg of folate (14% DV), while a half-cup of cooked broccoli delivers approximately 84 mcg (21% DV).

This versatile vegetable offers vitamins C, K, and A in generous amounts, chromium for blood sugar regulation, and manganese for bone health and metabolism. Broccoli is particularly rich in sulforaphane, a compound formed when the vegetable is chopped or chewed.

Research suggests sulforaphane may help reduce oxidative stress, support detoxification processes, provide anti-inflammatory effects, and potentially inhibit cancer cell growth.

9. Nuts and Seeds: Nutrient-Dense Folate Sources

Nuts and seeds provide convenient, shelf-stable options for boosting your folate intake while delivering healthy fats, protein, and numerous other nutrients.

Sunflower seeds lead with about 76 mcg per quarter cup. Peanuts provide approximately 88 mcg per quarter cup (technically a legume). Walnuts offer about 28 mcg per ounce. Flax seeds contain roughly 24 mcg per ounce. Almonds deliver about 14 mcg per ounce.

These foods also provide heart-healthy unsaturated fats, plant-based protein for satiety and muscle maintenance, vitamin E as a fat-soluble antioxidant, and various minerals including magnesium, zinc, and selenium.

10. Beef Liver: The Folate Superstar

Among all folate-rich foods, beef liver stands out as the most concentrated source available. A 3-ounce serving of cooked beef liver contains an impressive 212 mcg of folate—more than half your daily requirement in a single serving.

Liver is genuinely a nutritional powerhouse, providing exceptional amounts of vitamin A for vision and immune function, vitamin B12 for nerve health and energy production, copper for iron metabolism and connective tissue formation, and high-quality complete protein.

While liver is incredibly nutritious, it’s also very high in vitamin A, so pregnant women should consult their healthcare provider about appropriate intake levels.

11. Wheat Germ: Concentrated Folate in a Small Package

Wheat germ, the nutrient-rich embryo of the wheat kernel, is removed during white flour processing but available as a separate product. Just one ounce provides approximately 79 mcg of folate, about 20% of your daily needs.

This tiny nutritional powerhouse also delivers thiamine (vitamin B1) for energy metabolism, vitamin E as a powerful antioxidant, magnesium for hundreds of enzymatic reactions, and zinc for immune function and wound healing.

Wheat germ can be easily sprinkled on yogurt, added to smoothies, mixed into baked goods, or used as a breading for proteins.

12. Papaya: Tropical Folate Source

This tropical fruit brings both exotic flavor and folate to your diet. One cup of fresh papaya cubes contains about 53 mcg of folate, representing approximately 13% of your daily value.

Papaya is particularly rich in vitamin C, with one cup providing more than your entire daily requirement. It also contains vitamin A from beta-carotene for immune and eye health, potassium for blood pressure regulation, and papain, a unique enzyme that aids protein digestion.

The carotenoid antioxidants in papaya, including lycopene and beta-carotene, provide additional health benefits. However, pregnant women should avoid unripe papaya, as it contains compounds that may stimulate contractions.

13. Bananas: Portable Folate Providers

Bananas offer a convenient, portable way to boost your folate intake. A medium banana provides approximately 24 mcg of folate, or about 6% of the daily value.

While not the highest folate source, bananas contribute to your overall intake while providing vitamin B6 for neurotransmitter synthesis and protein metabolism, potassium for heart health and muscle function, manganese for bone health and antioxidant protection, and resistant starch (in less ripe bananas) for gut health.

Bananas’ natural sweetness and creamy texture make them perfect for smoothies, oatmeal toppings, or standalone snacks.

14. Avocados: Creamy Folate-Rich Fruits

Avocados have gained immense popularity for good reason—they’re among the most nutritious foods with folate available. Half of a medium avocado contains approximately 82 mcg of folate, providing about 21% of your daily needs.

These creamy fruits are unique among produce for their high content of heart-healthy monounsaturated fats, particularly oleic acid. They also provide substantial potassium (more than bananas per serving), vitamins K, C, E, and several B vitamins, and fiber for digestive health and satiety.

The healthy fats in avocados also help your body absorb fat-soluble vitamins (A, D, E, and K) from other foods eaten at the same meal.

15. Fortified Grains: Folate-Enhanced Staples

Many grain products have been fortified with folic acid as a public health measure to reduce neural tube defects. One cup of cooked enriched spaghetti provides approximately 102 mcg of folic acid, or about 25% of the daily value.

Other fortified grain products include breakfast cereals (ranging from 100 to 400 mcg per serving), enriched bread (typically 30-60 mcg per slice), enriched white rice (about 90 mcg per cooked cup), and fortified corn masa (used for tortillas and tamales).

While fortified foods can help you meet your folate needs, it’s important to balance them with naturally folate-rich whole foods to ensure you’re getting a complete spectrum of nutrients and beneficial plant compounds.

Natural Folate vs. Folic Acid: Understanding the Difference

While the terms are often used interchangeably, there are important distinctions between natural folate and synthetic folic acid.

Natural folate exists in various chemical forms in whole foods and is generally well-absorbed and utilized by the body. Folic acid is a synthetic, oxidized form used in supplements and fortified foods because of its stability and shelf life.

The body must convert folic acid to the active form (5-methyltetrahydrofolate) for use. Some individuals have genetic variations that make this conversion less efficient. For most people, a combination of natural folate from whole foods and reasonable amounts of folic acid from fortified foods poses no concerns.

A diet rich in diverse, whole-food sources of folate, with moderate consumption of fortified products, provides an optimal approach to meeting your vitamin B9 needs.

Folate Requirements During Pregnancy

Adequate folate intake is critically important during pregnancy and even before conception. Neural tube development occurs very early in pregnancy, often before a woman knows she’s pregnant, which is why adequate folate status before conception is crucial.

Healthcare providers typically recommend that women who are pregnant or trying to conceive take a daily supplement containing 400-800 mcg of folic acid in addition to consuming folate-rich foods. This supplementation should ideally begin at least one month before conception and continue through the first trimester.

Women with certain health conditions, those who have previously had a pregnancy affected by neural tube defects, or those taking certain medications may need higher doses. Always consult with your healthcare provider for personalized recommendations.

Signs of Folate Deficiency

While severe folate deficiency is relatively uncommon in countries with food fortification programs, inadequate intake can still occur. Signs and symptoms may include fatigue and weakness, pale skin due to anemia, irritability and mood changes, difficulty concentrating, shortness of breath, and mouth sores or tongue swelling.

Certain groups face higher risk of deficiency, including pregnant and breastfeeding women with increased requirements, people with alcohol use disorder, individuals with malabsorption conditions like celiac disease or inflammatory bowel disease, and those taking certain medications that interfere with folate metabolism.

If you suspect a deficiency, consult your healthcare provider for proper testing and guidance.

Tips for Maximizing Folate Absorption

To get the most folate from your foods, consider these strategies:

Minimize cooking time and water use, as folate is water-soluble and heat-sensitive. Steam or microwave vegetables rather than boiling them to retain more folate. Store fresh produce properly and use it promptly, as folate content decreases with storage time. Eat a combination of raw and cooked folate-rich foods throughout your day.

Avoid excessive alcohol consumption, as it interferes with folate absorption and metabolism. Ensure adequate vitamin B12 intake, as folate and B12 work together in many metabolic processes.

Creating a Folate-Rich Meal Plan

Meeting your daily folate needs is easy when you incorporate a variety of these foods into your regular diet. Here’s what a folate-rich day might look like:

For breakfast, try oatmeal topped with sliced banana and walnuts, plus a glass of fresh orange juice. At lunch, enjoy a large spinach salad with chickpeas, avocado, and citrus vinaigrette, accompanied by whole grain bread. For a snack, have papaya chunks with sunflower seeds. At dinner, serve grilled asparagus alongside a lentil and vegetable curry over fortified rice.

This sample day would provide well over 400 mcg of folate from varied, delicious food sources.

The Bottom Line

Folate is an essential B vitamin that supports countless functions in your body, from DNA synthesis to cell division and red blood cell formation. Adequate intake is especially crucial during pregnancy to prevent neural tube defects.

Fortunately, foods high in folate are abundant, diverse, and delicious. From legumes and leafy greens to citrus fruits, avocados, and fortified grains, you have numerous options to meet your daily requirements through food.

By incorporating a variety of these 15 folate-rich foods into your regular diet, you’ll not only meet your vitamin B9 needs but also benefit from the countless other nutrients and health-promoting compounds these whole foods provide. Whether you’re pregnant, planning a pregnancy, or simply committed to optimal health, making these foods dietary staples is a delicious step toward better nutrition.

Remember, while folate from food is generally safe, if you’re considering supplementation, especially in high doses, consult with your healthcare provider for personalized guidance based on your individual health status and needs.

Sources:

• National Institutes of Health Office of Dietary Supplements – Folate Fact Sheet for Health Professionals
• U.S. Preventive Services Task Force – Folic Acid for the Prevention of Neural Tube Defects
• USDA FoodData Central – National Nutrient Database
• Centers for Disease Control and Prevention – Folic Acid Information
• World Health Organization – Guideline on Fortification of Food-grade Salt with Iodine and Fortification of Wheat and Maize Flour