13 Foods That Are High in Folate and Folic Acid

Folate is an essential, water-soluble vitamin that plays an important role in cell and protein metabolism. Your body needs folate to make healthy red blood cells, as well as RNA and DNA — the genetic material in all living things. Folate is especially important to developing babies, since it helps form the brain and spinal cord. 

People often use the terms folate and folic acid interchangeably, but they are not the same thing. Folic acid is the synthetic (human-made) version of folate. While taking a multivitamin might seem like an easy way to get the recommended amount, the best approach to meeting your folate needs is through a varied and well-rounded diet. Here’s a closer look at foods that are rich in folate and folic acid.

Foods high in folate

Generally speaking, foods that are high in folate include certain:

• Fruits and vegetables

• Protein-rich foods

• Foods containing good fats

• Fortified foods, including whole-grain products with added folate 

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These foods also count as the building blocks of a balanced and nutritious diet. That said, some foods within these categories contain a lot more folate per serving. Here’s a quick chart for some of the high-folate foods we’ll review in more detail below. Keep in mind that the recommended daily amounts vary depending on the stage of your life. 

1. Leafy greens

Leafy greens are one of the best sources of folate. Here’s a selection of greens and their estimated amount of folate: 

• Spinach (½ cup cooked): 131 mcg of folate

• Turnip greens (1 cup cooked): 170 mcg

• Kale (1 cup raw): 13 mcg

• Romaine lettuce (1 bunch raw): 580 mcg

• Mustard greens (1 cup cooked): 13 mcg

2. Asparagus

Along with spinach, asparagus is one of the richest sources of folate. Eating ½ cup of cooked asparagus provides 134 mcg of folate. For most adults, this is more than half of the recommended daily amount. Asparagus is also a good source of:

• Fiber

• Prebiotics, or compounds that help feed the healthy bacteria in your gut

• Phytochemicals, or natural plant compounds with antioxidant and anti-inflammatory activity

• Minerals, like potassium, calcium, and magnesium

3. Cruciferous vegetables, like broccoli and Brussels sprouts

Broccoli and Brussels sprouts are examples of cruciferous vegetables that are also folate-rich foods. Of these, broccoli is particularly high in folate, with ½ cup of the cooked vegetable containing 84 mcg. Brussels sprouts don’t have as much, but ½ cup of this tasty veggie still contains 47 mcg of folate. Having a serving of these vegetables, whether roasted or raw, can help you increase your folate intake. 

4. Legumes

Legumes, which are plants with pods that have edible seeds, are another great source of folate. Beans, peas, and lentils are all legumes. Here’s the estimated folate content in a half-cup serving of some cooked legumes:

• Lentils: 179 mcg

• Kidney beans: 115 mcg

• Green peas: 51 mcg

5. Beets

Beets might not be in your regular meal rotation, but they provide a considerable amount of folate. A ½ cup of sliced, cooked beets has 68 mcg of the vitamin. And if you save the beet greens on top of the root and cook them up, a ½ cup adds another 10 mcg of folate. 

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6. Nuts and seeds

Nuts and seeds are a go-to protein source in plant-based diets, and they have a decent amount of folate, too. Here’s roughly how much you’ll get from a 1 oz serving of these nuts and seeds: 

• Walnuts: 28 mcg 

• Flax seeds: 25 mcg

• Cashews: 19 mcg

• Almonds: 15 mcg

• Chia seeds: 14 mcg

• Pistachios: 14 mcg

7. Avocados

Avocados are known for their healthy fat content. But they’re also rich in minerals and vitamins, including folate. One serving of avocado — which is about one-third of a medium-sized fruit — has 40 mcg of folate. This is around 15% of your needs for the entire day.

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8. Eggs

Eggs have been making a comeback in recent years. While they may be better known for their protein content and brain-health benefits, a boiled or poached egg contains nearly 18 mcg of folate. If you eat two or three, you’ll be well on your way to meeting your folate needs.

9. Citrus fruits

Citrus fruits are an unexpected source of folate. Here’s how much of the vitamin you can find in one medium-sized citrus fruit of a few different varieties:

• Florida orange: 24 mcg

• Pink grapefruit: 22 mcg

• Tangerine: 14 mcg

• Lemon: 7 mcg

For a folate boost, try adding some sliced orange, grapefruit, or tangerine to a leafy green salad with avocado. 

10. Papaya

Papaya is another nutrient-packed fruit that also contains a decent dose of folate. A small papaya contains about 58 mcg of folate. Plus, papayas contain a natural digestive enzyme called papain, which may support digestion.

11. Beef liver

Beef liver might not make it onto your plate as often as leafy greens or citrus fruits. But it’s one of the richest sources of dietary folate, after spinach and asparagus. A 3 oz serving of cooked beef liver contains 215 mcg of folate, which is about three times as much as a serving of broccoli. You can saute liver by itself, or mix it into ground beef to use in a variety of dishes.

12. Fortified foods

Although it’s not exactly the same as folate, folic acid is found in several fortified foods. Folic acid is the synthetic form of folate. Fortified foods are foods that have nutrients like folic acid added after they are processed. 

Foods that are often fortified with folic acid include:

• Breakfast cereals 

• Bread

• Rice

• Pasta 

Even though fortified foods are high in folic acid, not all of them are nutritious. For example,  pretzels and granola bars may be fortified with folic acid. But as ultra-processed foods, they may contain more harmful ingredients than nutritious ones. In general, it’s best to get as much folate as you can from whole, unprocessed foods.

13. Nutritional yeast

Apart from giving foods a cheesy and nutty flavor, nutritional yeast is a good source of folic acid. Two tablespoons of nutritional yeast provides 212 mcg of folic acid, which is about half of the daily recommended amount for adults. You can use nutritional yeast to flavor:

• Grain products, such as popcorn, pasta, or toast

• Soups

• Salads

• Dips or sauces

• Stir-fried or roasted veggies 

Not all nutritional yeast brands are fortified with vitamins and minerals. So be sure to check the nutrition label to make sure the product you choose contains folic acid.

Folate vs. folic acid

People often use the terms folate and folic acid interchangeably, but they are not the same thing. Here are some key differences:

• Folate describes all forms of vitamin B9. On the other hand, folic acid refers to the synthetic (human-made) form of folate. 

• Folate occurs naturally in certain foods. But folic acid is only available in supplements and in some fortified foods. 

• Folate is less bioavailable than folic acid. That means your body doesn’t use folate as well. According to one study, folate has 60% of the bioavailability of folic acid.

Folate benefits

Here’s what scientists know so far about the health benefits of folate and folic acid.

Healthy pregnancy

Folate and folic acid can reduce the risk of birth defects. This includes spina bifida, which is a condition where the bone around the spinal cord doesn’t develop properly. Another type of birth defect that folate and folic acid prevent is anencephaly, a condition that causes babies to be born with just part of their brain or skull. 

Heart health

There’s a body of evidence that suggests taking folic acid supplements may lower stroke risk by 10% and heart disease risk by 4%. Most of the studies on folic acid’s heart-health benefits have involved people without heart problems who have low folate levels, however. More research involving people with existing heart disease is needed to draw further conclusions.

Reduced cancer risk

Research around folate’s potential benefits for cancer is mixed. On one hand, a large cohort study suggests that folate and folic acid are linked with lower risk of colorectal cancer in women. But taking high doses of folic acid may cause existing cancer to spread faster.

Brain health

Some research suggests that supplementing with folic acid can help improve brain health. But the benefits are mostly seen in people who had low folate levels before supplementing. More research is needed to better understand the link between brain health and folate levels. 

How much folate do you need?

Your daily folate needs depend on your stage of life:

• Childhood and teenage years: 150-400 mcg

• Adulthood: 400 mcg

• Pregnancy: 600 mcg

• Nursing: 500 mcg

To get a better idea of how much folate you can get from specific foods, take a look at the chart at the top of our list. The daily value percentage is based on a daily need of 400 mcg for adults. 

Folate is most critical during the first 12 weeks of pregnancy, a period when some people don’t even realize they’re pregnant. If you’re planning to become pregnant, many experts recommend upping your intake of the vitamin or taking prenatal vitamins, which typically include folic acid. So, if you’re pregnant, planning to become pregnant, or breastfeeding, talk with your healthcare team about your individual folate needs.

What are the symptoms of a folate deficiency?

If you don’t get enough folate, it’s possible to develop a folate deficiency over time. Many of the symptoms associated with folate deficiency are due to the fact that it causes anemia, or low blood counts. These symptoms include:

• Fatigue

• Shortness of breath

• Loss of appetite

• Weight loss

• Chronic diarrhea

Severe folate deficiency can lead to megaloblastic anemia, which is characterized by bigger-than-normal — and improperly functioning — red blood cells. Vitamin B12 deficiency can also contribute to this type of anemia. So, if you have symptoms, it’s important to get the proper testing to pinpoint the underlying cause.

There are certain groups of people who are more likely to develop a folate deficiency:

• People who drink a lot of alcohol may need more folate than nondrinkers. This is because alcohol blocks folate absorption and speeds up its breakdown. 

• Older adults have increased needs for folate, although experts aren’t totally clear on why.

• People with digestive issues like inflammatory bowel disease or celiac disease don’t absorb folate as well.

Can you have too much folate?

It’s unlikely that you would get too much folate from food. However, it’s possible to overdo it with supplements. Folate is a water-soluble vitamin, which means you pee out excess amounts through your urine. 

The biggest concern with taking too much folate is that it can hide a vitamin B12 deficiency.  This can happen because folate helps improve vitamin B12 deficiency anemia, but it doesn’t help with other symptoms like nerve damage. Because of this, the maximum amount of folate adults should get is 1,000 mcg per day.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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