A Definitive Guide: Which Vegetables Have High Folic Acid?

December 7, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, folic acid helps prevent serious birth defects of the brain and spine. This essential B vitamin is found naturally in many plant-based foods. Read on to discover which vegetables have high folic acid (folate) to help you boost your dietary intake.

Quick Summary

This article details the top vegetable sources of folate, explaining how to retain this vital nutrient during cooking and offering tips for a balanced, vitamin B9-rich diet.

Key Points

Leafy Greens Are Top Tier: Dark, leafy greens like spinach and kale are among the most potent vegetable sources of natural folate.
Cooking Method Matters: Steaming or microwaving vegetables helps retain more folate than boiling, which can cause significant nutrient loss.
Legumes Are Powerhouses: Legumes such as lentils, chickpeas, and various beans offer an excellent and concentrated source of folate.
Distinguish Folate and Folic Acid: Folate is the natural form in food, while folic acid is the synthetic, more bioavailable version found in supplements and fortified foods.
Folate is Crucial for Pregnancy: Sufficient folate intake is especially vital for women of childbearing age to help prevent neural tube defects.
Vary Your Diet: Incorporating a variety of folate-rich vegetables ensures a steady and robust supply of this crucial nutrient for overall health.

Understanding Folate and Folic Acid

Before exploring the best vegetable sources, it is important to distinguish between folate and folic acid. Folate is the naturally occurring form of vitamin B9, present in many foods. Folic acid, on the other hand, is the synthetic version used in dietary supplements and fortified foods, such as cereals and bread. The body absorbs folic acid more readily than natural folate, but a diet rich in natural sources is crucial for overall health.

The Health Benefits of Folate

Vitamin B9 is a vital nutrient that aids in various critical bodily functions. It is essential for DNA synthesis and repair, producing new cells, and forming healthy red blood cells. Adequate intake helps prevent folate-deficiency anemia, which can cause symptoms like fatigue and weakness. For women of childbearing age, sufficient folic acid intake before and during early pregnancy is paramount to prevent neural tube defects in the developing fetus. Folate also plays a role in brain health and may reduce the risk of certain cancers.

Top Vegetables High in Folic Acid (Folate)

Including a variety of these folate-rich vegetables in your diet is a simple and effective way to ensure you meet your daily nutritional needs. Here are some of the best sources:

Leafy Greens: Dark leafy greens, such as spinach, kale, and romaine lettuce, are among the highest vegetable sources of folate. For example, one cup of raw spinach provides approximately 15% of the Daily Value (DV). A half-cup of boiled spinach provides even more—around 33% of the DV.
Asparagus: A true folate superstar, just four spears of boiled asparagus deliver a significant amount of folate, about 22% of the DV.
Brussels Sprouts: This cruciferous vegetable is an excellent source of folate. A half-cup serving of cooked Brussels sprouts provides around 20% of the DV.
Broccoli: Widely recognized for its nutritional profile, broccoli is also rich in folate. One cup of cooked broccoli can provide 21% of the DV.
Beets: In addition to their vibrant color, beets offer a great source of folate. One cup of raw beets contains approximately 37% of the DV.
Legumes: While often classified separately, many legumes are excellent, plant-based sources of folate and are frequently used in vegetable-based dishes. Lentils, chickpeas, and black beans are particularly high in this nutrient.
Avocado: Creamy and delicious, half an avocado contains a substantial amount of folate, around 21% of the DV.
Okra: This pod-like vegetable is a decent source of folate, with a half-cup containing 13% of the DV.

Maximizing Your Folate Intake Through Cooking

Since folate is a water-soluble vitamin, it can be easily lost during cooking. The method you choose can significantly impact the final folate content of your vegetables. Boiling vegetables, for instance, can lead to up to 50-60% folate loss. To maximize retention, consider these techniques:

Steaming: Steaming vegetables for a short time, rather than boiling, can preserve more folate.
Microwaving: Similar to steaming, microwaving uses less water and a shorter cooking time, which helps retain nutrients.
Sautéing: A quick sauté with minimal liquid can also help preserve folate.
Enjoy Raw: Eating vegetables like spinach, romaine lettuce, and bell peppers raw in salads is the best way to get 100% of their folate content.

Folate Content Comparison Table

Here is a comparison of the folate content in some of the top vegetable and legume sources, based on standard servings, to help you make informed dietary choices.


Food	Serving Size	Folate (mcg DFE)	% Daily Value	Notes
Lentils (cooked)	1 cup (198g)	358	90%	One of the highest vegetable-based sources.
Spinach (boiled)	½ cup	131	33%	Concentrates folate when cooked briefly.
Chickpeas (cooked)	1 cup	282	71%	Great for salads, curries, and soups.
Asparagus (boiled)	4 spears	89	22%	Delicious steamed or roasted.
Brussels Sprouts (boiled)	½ cup	78	20%	Roasting can also preserve nutrients.
Avocado (raw, sliced)	½ cup	59	15%	Excellent addition to salads and sandwiches.
Broccoli (cooked)	½ cup	84	21%	Also a good source of vitamins C and K.

Conclusion: Cultivating a Folate-Rich Diet

Ensuring an adequate intake of folate is a simple and proactive step toward better health. By incorporating a diverse array of vegetables like spinach, asparagus, and legumes, you can naturally boost your body's supply of this crucial B vitamin. Remember that cooking methods matter; choosing to steam or microwave your vegetables rather than boiling them can help you get the most nutritional value. For those with specific health needs, such as pregnant women, it is recommended to discuss supplementation with a healthcare professional, in addition to maintaining a folate-rich diet. Embracing a variety of these foods will not only improve your folate levels but also contribute to a healthier, more vibrant you. For more information on dietary sources and recommendations, consult authoritative health guides like those provided by the National Institutes of Health..

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic version used in supplements and fortified foods. The body can absorb folic acid more efficiently than natural folate.

Yes, women who are pregnant or planning to become pregnant are advised to take a folic acid supplement (typically 400 mcg daily) in addition to consuming a folate-rich diet to prevent neural tube defects.

As a water-soluble vitamin, folate can be lost during cooking. Boiling is particularly damaging, but methods like steaming, microwaving, or eating vegetables raw can help maximize nutrient retention.

Symptoms of a folate deficiency can include fatigue, weakness, a sore or red tongue, mouth sores, and shortness of breath. In severe cases, it can lead to megaloblastic anemia.

While many legumes are the highest sources per serving, dark leafy greens like spinach and asparagus are among the most concentrated vegetable sources of folate.

It is extremely rare to consume a toxic amount of folate from food sources alone. However, excessive intake of synthetic folic acid from supplements can potentially mask a vitamin B12 deficiency.

The best approach is a combination of a balanced, folate-rich diet, which includes plenty of dark leafy greens, legumes, and other vegetables, and consuming fortified foods. Some individuals, particularly pregnant women, may also need a supplement as advised by a doctor.