Foods High in Folate
Daily value: 400 mcg/day
Folate (vitamin B9) is critical for DNA synthesis, cell division, and amino acid metabolism. It's especially important during pregnancy — folate deficiency in early pregnancy dramatically increases risk of neural tube defects like spina bifida. Adults need 400 mcg/day; pregnant women need 600 mcg/day. Here's the challenge: folate is highly heat-sensitive, and cooking can destroy 50–90% of content. The synthetic form (folic acid) used in supplements and fortified foods actually absorbs better than food folate — one reason why prenatal vitamins are so important. Legumes, dark leafy greens, and fortified grains are your best dietary sources.
Top 100 Foods High in Folate
Nutritional Yeast
2 tbsp (16g)
606 mcg of folate per serving
Edamame
1 cup shelled (155g)
482 mcg of folate per serving
Lentils
1 cup cooked (198g)
358 mcg of folate per serving
Chickpeas
1 cup cooked (164g)
282 mcg of folate per serving
Asparagus
1 cup cooked (180g)
268 mcg of folate per serving
Spinach
1 cup cooked (180g)
263 mcg of folate per serving
Black Beans
1 cup cooked (172g)
256 mcg of folate per serving
Kidney Beans
1 cup cooked (177g)
230 mcg of folate per serving
Beef Liver
3 oz (85g)
215 mcg of folate per serving
Turnip Greens
1 cup cooked (144g)
170 mcg of folate per serving
Broccoli
1 cup cooked (156g)
168 mcg of folate per serving
White Beans
1 cup cooked (179g)
145 mcg of folate per serving
Lima Beans
1 cup cooked (170g)
141 mcg of folate per serving
Beets
1 cup cooked (170g)
136 mcg of folate per serving
Split Peas
1 cup cooked (196g)
127 mcg of folate per serving
Artichoke
1 medium cooked (120g)
107 mcg of folate per serving
Green Peas
1 cup cooked (160g)
101 mcg of folate per serving
Brussels Sprouts
1 cup cooked (156g)
94 mcg of folate per serving
Guava
1 cup (165g)
81 mcg of folate per serving
Kimchi
1 cup (150g)
78 mcg of folate per serving
Quinoa
1 cup cooked (185g)
78 mcg of folate per serving
Sunflower Seeds
¼ cup (35g)
79 mcg of folate per serving
Fortified Soy Milk
1 cup (240ml)
77 mcg of folate per serving
Mango
1 cup sliced (165g)
71 mcg of folate per serving
Pomegranate
1 cup arils (174g)
66 mcg of folate per serving
Mussels
3 oz cooked (85g)
65 mcg of folate per serving
Amaranth
1 cup cooked (246g)
54 mcg of folate per serving
Avocado
½ medium (68g)
55 mcg of folate per serving
Red Bell Pepper
1 medium (119g)
55 mcg of folate per serving
Cauliflower
1 cup cooked (124g)
55 mcg of folate per serving
Papaya
1 cup cubed (145g)
54 mcg of folate per serving
Potato
1 medium (173g)
48 mcg of folate per serving
Cabbage
1 cup cooked (150g)
45 mcg of folate per serving
Crab
3 oz (85g)
43 mcg of folate per serving
Eggs
2 large eggs (100g)
44 mcg of folate per serving
Kale
1 cup chopped (67g)
42 mcg of folate per serving
Orange
1 medium (131g)
45 mcg of folate per serving
Teff
1 cup cooked (252g)
45 mcg of folate per serving
Kiwi
2 medium (150g)
38 mcg of folate per serving
Sugar Snap Peas
1 cup (98g)
41 mcg of folate per serving
Cantaloupe
1 cup cubed (160g)
34 mcg of folate per serving
Sweet Corn
1 cup kernels (154g)
35 mcg of folate per serving
Nori (Seaweed)
10 sheets (25g)
37 mcg of folate per serving
Sauerkraut
1 cup (142g)
34 mcg of folate per serving
Strawberries
1 cup (152g)
36 mcg of folate per serving
Tofu (firm)
½ cup (126g)
37 mcg of folate per serving
Collard Greens
1 cup cooked (190g)
30 mcg of folate per serving
Hemp Seeds
3 tbsp (30g)
33 mcg of folate per serving
Kefir
1 cup (243g)
32 mcg of folate per serving
Millet
1 cup cooked (174g)
33 mcg of folate per serving
Pineapple
1 cup chunks (165g)
30 mcg of folate per serving
Wild Salmon
4 oz fillet (113g)
33 mcg of folate per serving
Zucchini
1 cup sliced (113g)
32 mcg of folate per serving
Canned Pumpkin
1 cup (245g)
29 mcg of folate per serving
Oysters
6 medium (84g)
26 mcg of folate per serving
Peanut Butter
2 tbsp (32g)
28 mcg of folate per serving
Tahini (Sesame Paste)
2 tbsp (30g)
29 mcg of folate per serving
Tomatoes
1 cup chopped (180g)
27 mcg of folate per serving
Walnuts
¼ cup (30g)
29 mcg of folate per serving
Banana
1 medium (118g)
24 mcg of folate per serving
Barley
1 cup cooked (157g)
25 mcg of folate per serving
Buckwheat
1 cup cooked (168g)
24 mcg of folate per serving
Carrots
1 cup chopped (128g)
24 mcg of folate per serving
Clams
3 oz cooked (85g)
25 mcg of folate per serving
Cottage Cheese
1 cup (226g)
18 mcg of folate per serving
Lamb
4 oz (113g)
21 mcg of folate per serving
Tempeh
3 oz (85g)
20 mcg of folate per serving
Almonds
¼ cup (35g)
15 mcg of folate per serving
Bison (Ground)
4 oz (113g)
17 mcg of folate per serving
Chia Seeds
2 tbsp (28g)
14 mcg of folate per serving
Pistachios
¼ cup (31g)
16 mcg of folate per serving
Pumpkin Seeds
¼ cup (30g)
17 mcg of folate per serving
Ricotta
½ cup (124g)
16 mcg of folate per serving
Swiss Chard
1 cup cooked (175g)
16 mcg of folate per serving
Rainbow Trout
3 oz fillet (85g)
16 mcg of folate per serving
Beef (lean)
4 oz (113g)
10 mcg of folate per serving
Cheddar Cheese
1.5 oz (42g)
11 mcg of folate per serving
Ground Flaxseed
2 tbsp (14g)
12 mcg of folate per serving
Herring
3 oz (85g)
10 mcg of folate per serving
Milk (whole)
1 cup (244ml)
12 mcg of folate per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
12 mcg of folate per serving
Oats
½ cup dry (40g)
13 mcg of folate per serving
Blueberries
1 cup (148g)
8.88 mcg of folate per serving
Brown Rice
1 cup cooked (195g)
7.8 mcg of folate per serving
Canned Tuna
1 can drained (142g)
7.1 mcg of folate per serving
Cashews
¼ cup (28g)
7 mcg of folate per serving
Cod
4 oz (113g)
9.04 mcg of folate per serving
Medjool Dates
2 dates (48g)
7.2 mcg of folate per serving
Pecans
1 oz (28g)
6.16 mcg of folate per serving
Sardines
1 can (92g)
9.2 mcg of folate per serving
Spirulina
1 tbsp (7g)
6.58 mcg of folate per serving
Sweet Potato
1 medium (150g)
9 mcg of folate per serving
Turkey Breast
4 oz (113g)
7.91 mcg of folate per serving
Watercress
2 cups raw (68g)
6.12 mcg of folate per serving
Anchovies
1 can (45g)
5.85 mcg of folate per serving
Brazil Nuts
3 nuts (15g)
3.3 mcg of folate per serving
Dried Apricots
¼ cup (33g)
3.3 mcg of folate per serving
Dried Figs
¼ cup (50g)
4.5 mcg of folate per serving
Mozzarella
1.5 oz (42g)
2.94 mcg of folate per serving
Watermelon
1 cup diced (152g)
4.56 mcg of folate per serving
Budget Rankings: Folate
Foods ranked by cost per % Daily Value — cheapest sources first.
Lentils
90% DV · $1.5/week
Chickpeas
71% DV · $1.5/week
Black Beans
64% DV · $1.5/week
Edamame
121% DV · $3/week
White Beans
36% DV · $1.5/week
Spinach
66% DV · $3/week
Turnip Greens
43% DV · $2/week
Beef Liver
54% DV · $3/week
Broccoli
42% DV · $2.5/week
Asparagus
67% DV · $4/week
Lentils provides 90% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Folate
Folate Synergies
Compare Top Folate Sources
Why Folate Matters
🧠 Neural Tube Development
Folate is required for proper closure of the neural tube in the first 28 days of pregnancy — often before women know they're pregnant.
Source: CDC — Folic Acid
🧬 DNA Synthesis
Folate provides methyl groups essential for nucleotide synthesis, making it critical for all rapidly dividing cells.
Source: Annual Review of Nutrition, 2002
❤️ Heart Health
Folate helps convert homocysteine to methionine; high homocysteine is a risk factor for cardiovascular disease and stroke.
Source: JAMA, 1995
⚡ How to Maximize Folate Absorption
- •Food folate absorbs at about 50% efficiency; folic acid (synthetic) absorbs at 85% from supplements or 100% on empty stomach.
- •Don't overcook folate-rich foods — boiling can destroy 50–90% of folate content. Steam or eat raw when possible.
- •Alcohol significantly impairs folate absorption and increases excretion — limit alcohol if folate status is a concern.
- •Vitamin B12 and folate work together — ensure adequate B12 intake alongside folate for optimal metabolism.
- •Certain medications (methotrexate, antiepileptics, metformin) interfere with folate metabolism — discuss with your doctor.
⚠️ Folate Deficiency: Signs & Risk Factors
Who's at Risk?
Women of childbearing age (critical for preventing neural tube defects), pregnant women, people with alcohol use disorder, those with malabsorption conditions, and people on certain medications (methotrexate, sulfasalazine) are at highest risk.
Symptoms to Watch For
Fatigue, weakness, irritability, difficulty concentrating, mouth sores, and glossitis (swollen tongue). Deficiency causes megaloblastic anemia — enlarged, immature red blood cells that can't carry oxygen efficiently. In pregnancy, deficiency causes neural tube defects.
Testing & Diagnosis
Serum folate below 3 ng/mL indicates deficiency; red blood cell (RBC) folate is more stable and reflects longer-term status — below 140 ng/mL suggests deficiency.
🚫 Common Folate Myths — Debunked
Myth: Folate and folic acid are the same thing.
Reality: Folate is the natural form in food; folic acid is synthetic. Folic acid is actually more bioavailable (85% vs 50%) but requires enzymatic conversion. Some people with MTHFR variants can't convert folic acid efficiently.
Myth: You only need extra folate if you're pregnant.
Reality: While pregnancy needs are highest, folate is essential for everyone — for DNA repair, red blood cell production, and reducing cardiovascular disease risk through homocysteine metabolism.
Myth: Eating lots of greens guarantees adequate folate.
Reality: Cooking destroys folate rapidly. Boiling spinach for 10 minutes can reduce folate content by 90%. Eating some greens raw or lightly steamed is necessary to retain folate.
📅 Sample Daily Menu to Hit Your Folate Target
Total: This menu provides approximately 100%+ of your daily folate needs from whole foods.
Folate-Rich Edamame & Lentil Salad
This plant-based salad provides 840 mcg of folate — more than twice your daily needs.
Ingredients
- 🫘 1 cup cooked edamame — 482 mcg folate (121% DV)
- 🫘 ½ cup cooked lentils — 358 mcg folate (90% DV)
- 🥬 1 cup spinach — 263 mcg folate (66% DV, raw)
- 🥑 ½ avocado — 59 mcg folate (15% DV)
- 🍋 Lemon-tahini dressing
Preparation
- Cook lentils until tender; let cool.
- Combine lentils, edamame, and raw spinach in a bowl.
- Slice avocado on top.
- Dress with lemon juice, tahini, olive oil, salt and cumin.
Pro tip: Folic acid (synthetic form) has higher bioavailability than food folate. If pregnant, a supplement is recommended in addition to a folate-rich diet.
Why Food Beats Folate Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance folate absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Folate
What's the difference between folate and folic acid?
Folate is the natural form found in food. Folic acid is the synthetic form in supplements and fortified foods — it's more bioavailable (about 70% vs 50% for food folate).
Do I need folate if I'm not pregnant?
Yes — folate is essential for all adults for DNA repair, red blood cell production, and reducing cardiovascular risk. Deficiency causes megaloblastic anemia.
Does cooking destroy folate?
Significantly — boiling destroys 50–90% of folate content. Use quick steaming, microwaving, or eat folate-rich greens raw when possible.
Which legumes have the most folate?
Edamame tops the list (482 mcg/cup), followed by lentils (358 mcg), chickpeas (282 mcg), and black beans (256 mcg). All are excellent choices.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.