Folate-rich foods: the best sources and how much folate each has
By Vita · fact-checked against NIH ODS
The richest natural sources of folate are dark leafy greens like spinach, legumes such as lentils, chickpeas, and black-eyed peas, plus asparagus, Brussels sprouts, avocado, and citrus fruits, while in many countries fortified grains like bread, pasta, cereal, and rice add synthetic folic acid on top. Folate (vitamin B9) is a water-soluble vitamin your body uses to build DNA and make new cells, which is why it matters so much during pregnancy and for forming healthy red blood cells, and because your body stores little of it you need a steady supply from food. Adults need about 400 mcg DFE per day, rising to 600 mcg DFE in pregnancy. Amounts are measured in dietary folate equivalents (DFE) because your body absorbs the synthetic folic acid in fortified foods and supplements more efficiently than the folate that occurs naturally in food. The per-serving amounts in the table below come from the NIH Office of Dietary Supplements and USDA data, so you can see how quickly a few of these foods add up.
Most adults need about 400 mcg of folate a day, and the safe upper limit is 1,000 mcg. Before stacking supplements, run your dose through the free Safety Checker.
Best food sources of folate
| Food | Folate per serving |
|---|---|
| Beef liver, braised | 215 mcg DFE per 3 oz (54% DV) |
| Spinach, boiled | 131 mcg DFE per 1/2 cup (33% DV) |
| Black-eyed peas (cowpeas), boiled | 105 mcg DFE per 1/2 cup (26% DV) |
| Fortified breakfast cereal (at 25% DV) | 100 mcg DFE per serving (25% DV) |
| Asparagus, boiled | 89 mcg DFE per 4 spears (22% DV) |
| Avocado, raw, sliced | 59 mcg DFE per 1/2 cup (15% DV) |
| Orange juice | 35 mcg DFE per 3/4 cup (9% DV) |
Amounts from the NIH ODS Folate fact sheet. Serving sizes vary; treat these as typical, not exact.
Why folate matters
Folate's central job is one-carbon metabolism, the reactions that build and repair DNA and let cells divide, so demand runs highest wherever tissue is growing fast, above all in early pregnancy. Getting enough folate before conception and in the first weeks of pregnancy sharply lowers the risk of neural tube defects such as spina bifida, which is why anyone who could become pregnant is advised to get 400 mcg a day and why so many countries fortify grains with folic acid. Folate also works alongside vitamin B12 to make red blood cells and to keep the amino acid homocysteine in check, and a shortfall causes a form of anemia in which cells grow large and immature, bringing fatigue and weakness. Because folate is water-soluble and easily broken down by heat, light, and long cooking in water, a good deal can be lost when vegetables are boiled for a long time, so steaming, quick-cooking, or eating some sources raw, like avocado, oranges, and salad greens, keeps more of it. One honest caveat: high intakes of synthetic folic acid can correct the anemia of a hidden vitamin B12 deficiency while its nerve damage keeps progressing unseen, so folate is not a substitute for checking B12, especially in older adults and people eating a fully plant-based diet.
Read the full Folate guide › — what it does, how much you need, and how much is too much.
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Folate-rich foods FAQ
How much folate do I need per day?
Adults need about 400 mcg DFE (dietary folate equivalents) per day. The recommendation rises to 600 mcg DFE during pregnancy and 500 mcg DFE while breastfeeding, according to the NIH Office of Dietary Supplements. Because folate is so important for early fetal development, anyone who could become pregnant is often advised to get 400 mcg of folic acid daily from fortified foods or a supplement, on top of eating folate-rich foods.
What foods are highest in folate?
Beef liver is the single richest source, with about 215 mcg DFE in a 3-ounce serving. Among everyday plant foods, boiled spinach provides around 131 mcg DFE per half cup, black-eyed peas about 105 mcg DFE per half cup, boiled asparagus about 89 mcg DFE for four spears, and sliced avocado about 59 mcg DFE per half cup, while many breakfast cereals are fortified to supply 100 mcg DFE or more per serving. Lentils, chickpeas, Brussels sprouts, broccoli, and citrus fruits round out the list.
What's the difference between folate and folic acid?
Folate is the form that occurs naturally in foods like greens, beans, and liver, while folic acid is the synthetic form added to fortified grains and used in most supplements. Folic acid is more stable and more efficiently absorbed, which is why it is used for fortification and why the two are compared using dietary folate equivalents (DFE) to keep the doses fair. For preventing neural tube defects in pregnancy, folic acid from fortified foods and supplements has the strongest evidence, so it is specifically recommended before and in early pregnancy rather than relying on food folate alone.
Can vegetarians and vegans get enough folate?
Yes, and folate is one of the easier nutrients to cover on a plant-based diet, because legumes and dark leafy greens are among the richest sources of all. Lentils, chickpeas, black-eyed peas, spinach, asparagus, avocado, oranges, and fortified cereals and breads all supply generous amounts with no animal foods at all. The bigger thing to watch for plant-based eaters is usually vitamin B12, not folate, so it is worth keeping an eye on B12 while enjoying these folate-rich foods.
Does cooking destroy folate?
It can. Folate is water-soluble and sensitive to heat, so boiling vegetables for a long time or storing produce for days steadily lowers their folate content, and some of it leaches out into the cooking water. To keep more of it, steam or lightly cook vegetables, use the cooking liquid in soups and sauces, and include some raw sources like avocado, citrus, and salad greens. The synthetic folic acid in fortified foods is more stable than natural food folate, which is one reason fortified grains are such a dependable everyday source.
Can you get too much folate?
From natural food folate, no, there is no upper limit, because the body handles dietary folate well. The tolerable upper intake level of 1,000 mcg per day applies only to synthetic folic acid from supplements and fortified foods. The main concern with high folic acid intake is that it can mask a vitamin B12 deficiency, correcting the anemia while allowing B12-related nerve damage to progress unnoticed, which is why it is best not to take high-dose folic acid supplements without first checking your B12 status.
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Educational, not medical advice. Per-serving amounts are typical values from the NIH and vary with brand, preparation and portion. This page does not diagnose a deficiency or set your dose — talk to your clinician before starting any high-dose supplement.