20 Foods High in Folate (Folic Acid): Best Sources for Cell Health, Pregnancy, and Heart Support

Folate is vitamin B9, a water-soluble B vitamin involved in some of the most fundamental processes in human biology: DNA synthesis, cell division, red blood cell formation, and amino acid metabolism. It is perhaps best known for its critical role in early pregnancy, where adequate folate in the weeks before and immediately after conception dramatically reduces the risk of neural tube defects including spina bifida and anencephaly. But folate’s importance extends well beyond pregnancy: it works alongside vitamin B12 and vitamin B6 to regulate homocysteine levels, an amino acid associated with elevated cardiovascular disease risk when it accumulates in the blood. The National Institutes of Health identifies folate as essential for the production of nucleic acids and the normal division and growth of cells, with deficiency causing megaloblastic anemia, elevated homocysteine, and in pregnant women, serious fetal developmental defects.

The recommended dietary allowance for folate is 400 mcg of dietary folate equivalents (DFE) per day for adults, rising to 600 mcg DFE during pregnancy and 500 mcg DFE while breastfeeding. Folate and folic acid are not exactly the same: folate is the naturally occurring form found in food, while folic acid is the synthetic form used in supplements and fortified foods. Folic acid is more stable and better absorbed than food folate, with the body absorbing approximately 85 percent of folic acid from fortified foods compared to about 50 percent of naturally occurring folate. Harvard T.H. Chan School of Public Health notes that the DFE measurement system accounts for this difference in bioavailability, and that a varied diet rich in dark leafy greens, legumes, fruits, and fortified grains provides adequate folate for most healthy adults.

The 20 foods below represent the richest natural and fortified sources of folate, spanning vegetables, legumes, fruits, animal foods, and grains.

20 Foods With the Highest Folate Content

1. Beef Liver: The Most Folate-Dense Single Food

A 3-ounce serving of cooked beef liver provides approximately 215 mcg of folate, more than half the daily requirement in a single serving, alongside extraordinary amounts of vitamin B12, iron, copper, vitamin A, and riboflavin. The liver is the primary folate storage organ in all animals, which is why it concentrates folate to levels far exceeding any other meat.

The NIH Office of Dietary Supplements lists beef liver among the top folate sources per serving, alongside dark leafy greens and legumes. Its folate content makes it especially valuable for people recovering from folate deficiency anemia, though vitamin A toxicity risk limits intake to once weekly.

Best eaten: Sautéed quickly with onions, garlic, and balsamic vinegar; avoid overcooking which toughens the texture significantly. Limit to once weekly due to very high vitamin A content.

Per 3 oz cooked. Limit to once weekly due to high vitamin A.

2. Edamame: A Soy Food With Exceptional Folate

One cup of cooked edamame provides approximately 482 mcg of folate, exceeding the full daily requirement in a single serving. Edamame is one of the most folate-dense foods available regardless of category, outperforming most dark leafy greens and rivaling fortified cereals in folate contribution per serving. It also delivers complete plant protein, magnesium, iron, and calcium alongside its outstanding folate content.

The Mayo Clinic identifies dark leafy vegetables, beans, and peas as the primary food sources of folate; edamame as a whole soybean delivers folate in a matrix of complete protein and fiber that legumes cannot match for combined nutritional density.

Best eaten: Steamed and lightly salted as a snack, tossed into grain bowls and stir-fries, or added to salads and noodle dishes; frozen edamame is as nutritious as fresh and available year-round.

Per 1 cup cooked, shelled.

3. Lentils: A Budget-Friendly Folate Powerhouse

One cup of cooked lentils provides approximately 358 mcg of folate, nearly the full daily requirement, alongside 18 grams of protein, 16 grams of fiber, iron, and magnesium. Lentils are among the most folate-dense legumes available and one of the most practical everyday sources because they cook quickly without soaking, are inexpensive, and integrate naturally into soups, stews, and curries.

Harvard T.H. Chan School of Public Health identifies legumes including lentils among the top food sources of folate, noting that their combination of folate, fiber, and plant protein makes them one of the most nutritionally productive foods for pregnancy, cardiovascular health, and metabolic function.

Best eaten: In soups, dals, and curries alongside tomatoes; red lentils dissolve into a creamy texture ideal for pureed soups while green and brown lentils hold their shape for salads and grain bowls.

Per 1 cup cooked.

4. Asparagus: The Most Folate-Dense Vegetable Per Stalk

One cup of cooked asparagus (about 8 spears) provides approximately 268 mcg of folate, more than two-thirds of the daily requirement from a single vegetable serving. Asparagus is consistently ranked among the top vegetable sources of folate and has historically been one of the most recognized dietary sources of this vitamin. It also provides vitamin K, vitamins C and E, and prebiotic fiber that supports gut health.

The NIH Office of Dietary Supplements specifically names asparagus alongside spinach and beef liver as the foods with the highest folate concentrations per serving among commonly consumed foods, making it a standout vegetable for folate-focused eating.

Best eaten: Roasted with olive oil and lemon, steamed briefly to preserve folate, or grilled alongside fish or chicken; eat soon after purchase as asparagus loses folate during extended refrigerator storage.

Per 1 cup cooked (about 8 medium spears).

5. Spinach (Cooked): A Leafy Green With Outstanding Folate

One cup of cooked spinach provides approximately 263 mcg of folate alongside iron, magnesium, vitamin K, and calcium. Cooking spinach concentrates its folate significantly compared to raw spinach, where a cup provides only about 58 mcg. Cooked spinach is one of the most folate-efficient vegetables available, delivering more than half the daily requirement per cup.

Folate in spinach is heat-sensitive but not eliminated by brief cooking; lightly sautéing or steaming spinach preserves the majority of its folate content while dramatically increasing the volume you can consume in a single serving compared to raw.

Best eaten: Sautéed with garlic and olive oil, wilted into soups and pasta sauces, or blended into smoothies; cooking increases folate concentration per cup and reduces oxalates that inhibit mineral absorption.

Per 1 cup cooked.

6. Black-Eyed Peas: A Legume With Exceptional Folate Density

One cup of cooked black-eyed peas provides approximately 358 mcg of folate, matching lentils as one of the highest-folate legumes, alongside 13 grams of protein and 11 grams of fiber. Black-eyed peas are a staple in Southern American, African, and South Asian cuisines and one of the most folate-rich legumes commonly available in dried and canned form.

Their high folate alongside iron and fiber makes black-eyed peas particularly valuable for women of reproductive age who need consistent folate intake to reduce neural tube defect risk in pregnancies that may not be planned in advance.

Best eaten: In soups, stews, and rice dishes; seasoned with herbs and greens as a traditional Southern preparation; canned black-eyed peas are convenient and retain most of their folate content.

Per 1 cup cooked.

7. Chickpeas: A Versatile Legume With Strong Folate Content

One cup of cooked chickpeas provides approximately 282 mcg of folate alongside 15 grams of protein, 12 grams of fiber, iron, and magnesium. Chickpeas are one of the most culinarily versatile legumes and a reliable everyday folate source for people who include them regularly in meals. Their mild flavor integrates naturally into dishes across multiple cuisines without dominating other ingredients.

The American Heart Association recommends legumes including chickpeas as a heart-healthy food group; their folate content reinforces this benefit through homocysteine regulation, a mechanism that directly supports cardiovascular health alongside their fiber and plant protein contributions.

Best eaten: In curries, grain bowls, and salads; roasted with spices as a crunchy snack; blended into hummus served with raw vegetables for a folate-rich snack that pairs two food categories.

Per 1 cup cooked.

8. Fortified Breakfast Cereal: The Most Convenient High-Folate Food

Many fortified breakfast cereals provide 100 to 400 mcg of folic acid per serving, with standard enriched varieties typically supplying 100 percent of the daily folate requirement in a single bowl. Because folic acid in fortified foods is more bioavailable than naturally occurring food folate, a fortified cereal serving can contribute more usable folate per gram than almost any whole food.

The CDC recommends that all women capable of becoming pregnant consume 400 mcg of folic acid daily from supplements, fortified foods, or both, alongside dietary folate from a varied diet; fortified cereal eaten with milk or fortified plant milk is one of the most practical strategies for meeting this target consistently.

Best eaten: With low-fat milk or fortified soy milk; choose cereals with whole grain as the first ingredient and minimal added sugar; check the label specifically for folic acid percentage of daily value as content varies significantly by brand.

Per 1 serving; values vary significantly by brand. Always check label.

9. Romaine Lettuce: A Salad Green With Meaningful Folate

One cup of raw romaine lettuce provides approximately 64 mcg of folate, one of the highest levels of any salad green. While not as folate-dense as cooked spinach or legumes, romaine’s near-daily consumption as a salad base makes it a consistent background folate contributor for people who eat salads regularly.

Choosing romaine over iceberg lettuce is a simple dietary upgrade that meaningfully increases folate intake from the same volume of food: iceberg lettuce provides only about 14 mcg per cup compared to romaine’s 64 mcg, a fourfold difference from an identical portion of salad green.

Best eaten: As a salad base with folate-rich toppings like chickpeas, avocado, and hard-boiled eggs; in Caesar salads; or as lettuce wraps holding protein fillings.

Per 1 cup raw shredded.

10. Avocado: A Creamy Fruit With Strong Folate Content

One medium avocado provides approximately 163 mcg of folate alongside potassium, heart-healthy monounsaturated fats, fiber, and vitamins C, E, and K. Avocados are unusual among fruits in being a meaningful folate source, with one whole avocado providing more than 40 percent of the daily requirement alongside their more celebrated healthy fat content.

The fat in avocados improves the absorption of fat-soluble vitamins from other foods eaten in the same meal, making avocado a particularly smart pairing with folate-containing salads that also include dark leafy greens and other fat-soluble nutrients.

Best eaten: Sliced on toast, mashed into guacamole with lime and cilantro, added to salads, or blended into smoothies for creaminess; the entire fruit including the darker outer flesh near the skin is highest in nutrients.

Per 1 medium avocado (150 g).

11. Brussels Sprouts: A Cruciferous Vegetable Rich in Folate

One cup of cooked Brussels sprouts provides approximately 94 mcg of folate alongside vitamin C, vitamin K, fiber, and glucosinolates with anti-inflammatory properties. Brussels sprouts are one of the more folate-rich cruciferous vegetables and retain meaningful folate content even after cooking, making them a reliable cooked vegetable source unlike more heat-sensitive folate foods.

Including Brussels sprouts in meals two to three times per week contributes a consistent folate background that adds to the total from legumes, leafy greens, and fortified foods across the diet.

Best eaten: Roasted with olive oil until caramelized, halved and pan-seared, or shaved raw into salads; roasting develops natural sweetness and significantly improves palatability compared to boiling.

Per 1 cup cooked.

12. Black Beans: A Kitchen Staple With High Folate

One cup of cooked black beans provides approximately 256 mcg of folate alongside 15 grams of protein and 15 grams of fiber. Black beans are among the most widely consumed legumes in North American and Latin American cooking and one of the most folate-dense everyday foods available, delivering more than 60 percent of the daily requirement per cup.

Their standard preparation alongside tomatoes, lime juice, and cilantro in rice bowls, tacos, and soups creates meals that combine multiple folate sources simultaneously, making it easy to meet the daily requirement through regular meal patterns without deliberate tracking.

Best eaten: In rice and bean bowls, tacos, soups, and burritos; canned black beans are convenient and retain most of their folate content; rinse before use.

Per 1 cup cooked.

13. Broccoli: A Cruciferous Folate Source With Broad Nutritional Value

One cup of raw broccoli provides approximately 57 mcg of folate, with cooked broccoli providing around 84 mcg per cup as cooking concentrates the nutrient per volume. Broccoli also supplies vitamin C, vitamin K, sulforaphane, and fiber, making it one of the most nutritionally complete vegetables available regardless of its folate contribution.

Lightly steaming broccoli preserves more folate than boiling, where the water-soluble vitamin leaches into the cooking liquid. Roasting at high heat is also an effective preparation that retains most folate while developing flavor through caramelization.

Best eaten: Raw in salads and as a dipping vegetable, lightly steamed alongside fish or chicken, or roasted with olive oil, garlic, and lemon; avoid boiling which causes significant folate loss into the cooking water.

Per 1 cup cooked.

14. Kidney Beans: A Hearty Legume With Strong Folate Levels

One cup of cooked kidney beans provides approximately 230 mcg of folate alongside 15 grams of protein, 11 grams of fiber, iron, and magnesium. Kidney beans are a staple ingredient in chili, minestrone, and rice dishes and one of the most folate-rich common legumes eaten regularly across North American and European diets.

The combination of kidney beans and tomatoes in chili naturally pairs folate with vitamin C, which supports overall nutrient absorption from the meal and enhances iron uptake from the beans simultaneously, making chili a nutritionally synergistic folate-rich dish.

Best eaten: In chili, minestrone, rice and beans dishes, or tossed into green salads; canned kidney beans are convenient; rinse before use to reduce excess starch.

Per 1 cup cooked.

15. Peanuts: A Legume With Surprising Folate Density

One ounce of dry-roasted peanuts provides approximately 41 mcg of folate alongside protein, magnesium, niacin, and heart-healthy monounsaturated fats. Two tablespoons of peanut butter provide approximately 27 mcg. While peanuts are not the highest-folate food on this list, their widespread daily consumption as a snack and spread makes them a consistent background folate contributor for millions of people.

The NIH Office of Dietary Supplements specifically lists peanuts among the recommended folate food sources, alongside legumes and dark leafy greens, making peanuts and peanut butter a practical everyday folate addition regardless of their relatively modest per-serving contribution.

Best eaten: As a snack, as peanut butter on whole-grain toast, stirred into oatmeal, or blended into satay sauces for grain bowls; choose natural peanut butter with minimal added ingredients.

Per 1 oz dry-roasted.

16. Oranges: A Fruit With Meaningful Everyday Folate

One medium orange provides approximately 48 mcg of folate alongside vitamin C, potassium, and flavonoids. Orange juice provides around 74 mcg per cup. While neither is among the highest-folate foods per serving, oranges and orange juice are consumed daily by many people, making them a consistent background folate contributor that adds up meaningfully over time.

The Mayo Clinic identifies fruits and fruit juices, especially oranges and orange juice, among the primary food sources of folate, recognizing their practical contribution even without approaching the folate density of legumes or leafy greens.

Best eaten: Fresh and whole for maximum fiber and flavonoid content; orange juice provides comparable folate but without the fiber; choose whole fruit over juice as the primary daily form.

Per 1 medium orange (131 g).

17. Enriched Pasta: A Fortified Grain Folate Source

One cup of cooked enriched pasta provides approximately 102 mcg of folic acid, added during the enrichment process that has been mandated in the United States since 1998. Enriched pasta is one of the most widely consumed fortified grain foods and a meaningful folic acid contributor for the general population, particularly for people who eat pasta regularly as a staple carbohydrate.

The folic acid in enriched pasta is the synthetic, more bioavailable form, meaning the 102 mcg of folic acid in a cup of cooked pasta delivers more usable folate than 102 mcg of natural food folate would. This fortification program has meaningfully reduced neural tube defect rates in countries that have implemented it.

Best eaten: Paired with tomato-based sauces that add lycopene and additional folate from tomatoes; choose whole wheat enriched pasta for added fiber alongside the mandatory folic acid fortification.

Per 1 cup cooked enriched pasta.

18. Sunflower Seeds: A Folate-Rich Snack Seed

One ounce of dry-roasted sunflower seeds provides approximately 67 mcg of folate alongside vitamin E, magnesium, selenium, and healthy fats. Among common seeds and nuts, sunflower seeds are the most folate-dense per ounce, making them a nutritionally productive snack that contributes folate alongside fat-soluble antioxidants.

Sprinkling sunflower seeds on salads, oatmeal, or grain bowls adds a folate contribution that compounds with the folate from other ingredients in the same meal, reinforcing the cumulative strategy of building folate intake across multiple food sources throughout the day.

Best eaten: As a snack, sprinkled on salads and grain bowls, stirred into oatmeal, or blended into sunflower seed butter; choose unsalted dry-roasted varieties for the cleanest nutritional profile.

Per 1 oz dry-roasted, unsalted.

19. Eggs: A Whole-Food Folate Contributor

One large egg provides approximately 24 mcg of folate, concentrated in the yolk. Two to three eggs at breakfast contribute 48 to 72 mcg of folate, a meaningful start toward the daily requirement from a whole food that also provides choline, B12, selenium, and complete protein.

Choline in eggs works alongside folate in one-carbon metabolism, the biochemical pathway that supports DNA methylation, cell division, and fetal neural development. Eating eggs alongside folate-rich vegetables creates a complementary nutritional pairing that supports this pathway through multiple co-factors simultaneously.

Best eaten: Scrambled, poached, or hard-boiled; always eat the whole egg including the yolk where all the folate and choline are concentrated; pair with spinach, avocado, or asparagus for a folate-rich breakfast combination.

Per 1 large egg.

20. Beets: A Root Vegetable With Notable Folate Content

One cup of cooked beets provides approximately 136 mcg of folate alongside potassium, manganese, and betalains, the red-violet pigments with antioxidant and anti-inflammatory properties. Beets are one of the more folate-dense root vegetables and one of the few vegetables outside the leafy green and legume categories that make a meaningful standalone folate contribution per serving.

Raw beets provide slightly more folate than cooked beets, as heat degrades some of the water-soluble vitamin. Beet juice retains folate and is consumed in concentrated form, delivering a meaningful folate dose in a smaller volume.

Best eaten: Roasted whole and sliced into salads, steamed and tossed with goat cheese and walnuts, or juiced raw for a concentrated folate and antioxidant beverage; choose fresh or cooked beets over canned where possible to minimize folate loss from processing.

Per 1 cup cooked.

Summary: Top 20 Folate Foods at a Glance

Tips for Getting the Most Folate From Food

Eat legumes at least once daily. Lentils, chickpeas, black beans, black-eyed peas, and edamame are the most folate-dense foods in the diet. A single cup of any of these legumes delivers 60 to 120 percent of the daily folate requirement. Making legumes a daily meal component is the single most impactful dietary change for improving folate status.

Choose cooked spinach over raw for folate. A cup of raw spinach provides about 58 mcg of folate while a cup of cooked spinach provides 263 mcg. Cooking concentrates the folate per cup dramatically. Lightly sautéing rather than boiling preserves the most folate while making the nutrient density per serving significantly higher than raw.

Minimize boiling of folate-rich vegetables. Folate is water-soluble and heat-sensitive, leaching into cooking water during boiling. Steaming, roasting, and sautéing cause significantly less folate loss than boiling. When boiling is unavoidable, use the cooking water in soups and sauces to recover dissolved folate.

Women of reproductive age need consistent daily folate. Neural tube defects develop in the first 28 days after conception, often before a pregnancy is confirmed. The CDC recommends that all women capable of becoming pregnant consume 400 mcg of folic acid daily from supplements or fortified foods in addition to dietary folate, regardless of whether pregnancy is planned.

Alcohol significantly impairs folate absorption and increases excretion. Regular alcohol consumption is one of the most common causes of folate insufficiency in otherwise well-nourished adults. If you drink regularly, prioritizing folate-rich foods and considering a daily multivitamin with folic acid becomes more important.

Pair folate with vitamin B12 for homocysteine management. Folate and B12 work together in the methionine cycle to regulate homocysteine levels. Adequate folate without adequate B12 is insufficient for cardiovascular protection. Combining folate-rich plant foods with B12-rich animal foods or fortified products at the same meal supports both nutrients simultaneously.

The Bottom Line

Folate is a vitamin most people associate exclusively with pregnancy, but its role in DNA synthesis, cell division, red blood cell production, and homocysteine regulation makes it essential at every life stage. Edamame, lentils, black-eyed peas, chickpeas, and asparagus are the most folate-dense whole foods available, and building meals around legumes is the most effective single dietary strategy for consistent folate adequacy. For women of reproductive age, folate from food alone may not be sufficient: a daily supplement or fortified food providing 400 mcg of folic acid alongside a varied diet of naturally folate-rich foods is the most evidence-based approach to protecting against neural tube defects and supporting long-term cardiovascular and cellular health.

Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, cooking method, storage duration, and growing conditions. This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider about folic acid supplementation during pregnancy or before conception, and before taking high-dose folate supplements, as very high intake may mask vitamin B12 deficiency symptoms.

Save It For Later