Are Lentils High in Folate? A Nutritional Deep Dive

November 3, 2025 •

4 min read

One cup of cooked lentils provides up to 90% of the Daily Value for folate, making them one of the most concentrated food sources of this vital B vitamin. So, are lentils high in folate? Absolutely, and this article explores the incredible health benefits they offer.

Quick Summary

Lentils are an exceptional source of folate, a crucial B vitamin that supports DNA synthesis, red blood cell formation, and overall health. Incorporating them into your diet is a simple way to boost your nutritional intake.

Key Points

Excellent Folate Source: One cup of cooked lentils provides up to 90% of the recommended daily value for folate.
Rich in Essential Nutrients: Beyond folate, lentils are a great source of protein, dietary fiber, iron, magnesium, and potassium.
Supports Pregnancy Health: Adequate folate intake from foods like lentils is crucial for preventing neural tube defects in newborns.
Benefits Heart and Brain: Folate in lentils helps manage homocysteine levels for heart health and supports overall brain function.
Versatile and Easy to Prepare: Lentils cook quickly and don't require soaking, making them a convenient addition to soups, stews, salads, and more.
Natural vs. Synthetic Folate: Folate is naturally found in foods like lentils, while folic acid is the synthetic form often added to fortified products.

Folate, also known as vitamin B9, is a water-soluble vitamin essential for numerous bodily functions. It plays a key role in making DNA and other genetic material, and supports healthy cell division. Adequate folate intake is particularly critical for women of childbearing age and during pregnancy to help prevent neural tube defects. While many foods contain this vital nutrient, few are as potent and versatile as lentils.

The Nutritional Power of Lentils

Lentils are small, edible legumes that come in a variety of colors, including green, brown, red, and black. They are a staple in many cuisines worldwide due to their affordability, quick cooking time, and impressive nutritional profile. The high folate content is one of their most significant health attributes. A single cup of cooked lentils can provide approximately 358 micrograms of folate, which is 90% of the Daily Value (DV) for adults.

In addition to being a folate powerhouse, lentils are packed with other essential nutrients:

Protein: With more than 25% of their calories coming from protein, lentils are an excellent plant-based protein source and meat alternative.
Fiber: They are exceptionally high in dietary fiber, which aids digestion, supports gut health by feeding beneficial bacteria, and helps manage blood sugar levels.
Minerals: Lentils are rich in minerals such as iron, magnesium, potassium, and zinc.
Polyphenols: They contain health-promoting plant compounds called polyphenols, which have strong antioxidant and anti-inflammatory properties.

Folate's Vital Role in the Body

Understanding why folate is so important helps explain why a diet rich in foods like lentils is so beneficial. Folate is crucial for:

Red blood cell production: It is necessary for producing red blood cells, and a deficiency can lead to anemia, causing fatigue and weakness.
Preventing birth defects: For pregnant women, sufficient folate intake before and during early pregnancy is critical for preventing serious birth defects of the brain and spinal cord.
Heart health: Folate helps the body control homocysteine levels. Elevated homocysteine is a risk factor for heart disease, and folate helps convert it to a less harmful amino acid.
Brain health: Folate is involved in neurotransmitter synthesis and is important for nervous system function. Low folate levels have been linked to potential risks for conditions like Alzheimer's disease and depression.

Lentils vs. Other Folate-Rich Foods

While lentils are a top-tier source of folate, it's beneficial to consume a variety of foods to ensure a balanced nutrient intake. The following table compares the folate content of lentils to other common sources.


Food (Cooked)	Serving Size	Approximate Folate (mcg)	% Daily Value (DV)
Lentils	1 cup	358	90%
Spinach	1 cup	263	66%
Chickpeas	1 cup	282	71%
Black Beans	1 cup	256	64%
Asparagus	1 cup	263	66%

Note: Folate values can vary slightly based on preparation methods and specific varieties.

Incorporating Lentils into a Diet

Adding lentils to your meals is simple and versatile. They do not require pre-soaking and cook relatively quickly, especially split varieties like red lentils. Here are some ideas for boosting your folate intake with lentils:

Use them as a protein base for hearty salads.
Add them to soups and stews for a creamy, thick texture.
Create a flavorful lentil curry or chili.
Mix them into vegetarian burgers or meatloaf for added nutrients.
Purée them into a dip, like hummus, for a twist on the classic.

Cooking Lentils for Optimal Nutrition

Proper cooking can help retain as much of the nutritional value as possible. To get the most from your lentils:

Rinse thoroughly: Before cooking, rinse lentils under cold water to remove any debris.
Simmer, don't boil: For brown, green, and black lentils, a gentle simmer is best to prevent them from getting mushy and help them hold their shape. Red lentils will naturally break down.
Time your seasoning: Adding salt or acidic ingredients (like vinegar or lemon juice) too early in the cooking process can prevent lentils from softening. Add these towards the end.
Overnight soaking (optional): Soaking lentils overnight can further reduce antinutrient content, though it isn't necessary for cooking.

Recognizing Folate Deficiency

Symptoms of folate deficiency, or megaloblastic anemia, can include fatigue, weakness, mouth sores, a tender or red tongue, and shortness of breath. Neurological symptoms like confusion and memory problems can also occur. Individuals who do not consume enough fresh fruits and vegetables, those with certain medical conditions affecting nutrient absorption (like celiac disease), and those who consume excessive alcohol are at higher risk. If you suspect a deficiency, it is best to consult a healthcare provider.

Conclusion

Are lentils high in folate? The answer is a definitive yes. As a staple of a healthy nutrition diet, these small but mighty legumes provide a substantial amount of folate, along with a rich supply of other essential nutrients like protein, fiber, and minerals. Their versatility and ease of preparation make them an excellent addition to almost any meal. By incorporating lentils regularly into your diet, you can support your body's critical functions, from cellular health to neurological well-being. For more information on the importance of folate and balanced nutrition, you can visit the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

One cup of cooked lentils contains approximately 358 micrograms (mcg) of folate, which is about 90% of the recommended Daily Value for adults.

Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic, man-made version used in supplements and fortified foods.

Yes, lentils are a nutritional powerhouse. They are high in protein, fiber, and contain important minerals like iron, magnesium, potassium, and zinc.

Yes, consuming folate from lentils is beneficial for pregnant women. Adequate folate intake is vital for the development of a fetus and helps prevent neural tube defects.

To maximize folate retention, avoid overcooking and add any salt or acidic ingredients, such as lemon juice, toward the end of the cooking process.

Symptoms of a folate deficiency can include fatigue, weakness, pale skin, a red or sore tongue, mouth sores, and shortness of breath.

While folate levels can vary slightly among different lentil varieties, all types are considered excellent sources of the nutrient. Red lentils, in particular, cook very quickly.

As a water-soluble vitamin, some folate can be lost during the cooking process. However, cooking is necessary to break down antinutrients, and lentils remain a top source of the vitamin.