Are Oranges High in Folic Acid? The Truth About Folate in Citrus

November 25, 2025 •

3 min read

According to the Mayo Clinic, citrus fruits like oranges are a natural source of the B vitamin folate. So, are oranges high in folic acid? While they contain a good amount of naturally occurring folate, they are not the most concentrated source when compared to other foods and fortified products.

Quick Summary

Oranges provide a good, but not exceptionally high, amount of naturally occurring folate (vitamin B9), an essential nutrient for cellular growth and red blood cell production. Their folate levels, while beneficial, are surpassed by other foods like leafy greens, legumes, and fortified grains.

Key Points

Good Source of Folate: Oranges contain a significant amount of natural folate (vitamin B9), but are not the highest source compared to other foods.
Natural vs. Synthetic: Oranges provide natural folate, while folic acid is the synthetic version found in supplements and fortified foods.
Folate Quantity: A single large orange can provide approximately 55 mcg of folate, which is about 14% of the daily value.
Other Sources are Higher: Leafy greens like spinach, legumes like lentils, and fortified cereals contain much higher concentrations of folate and folic acid.
Fortification is Key for High Needs: For higher folate needs, such as during pregnancy, folic acid from fortified foods and supplements is often more bioavailable and recommended.
Part of a Balanced Diet: Oranges, along with other citrus fruits, contribute valuable nutrients, including folate and vitamin C, to a healthy diet.

Understanding the Folate in Oranges

Folate is a B vitamin that is essential for many bodily functions, including cell growth, metabolism, and the formation of red blood cells. The terms folate and folic acid are often used interchangeably, but there is a key difference. Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic form used in supplements and fortified foods. Oranges contain natural folate, making them a valuable part of a balanced diet.

How Much Folate is in an Orange?

The amount of folate in an orange varies depending on its size. A single large orange contains approximately 55 micrograms (mcg) of folate, which is about 14% of the daily value (DV) for adults. A smaller, fresh orange provides around 29 mcg. While this is a significant contribution to your daily needs, it shows that while they are a good source, they are not the absolute highest source of folate available.

A Deeper Look at Folate Content: Fruit vs. Juice

It's important to consider how the folate content is affected when oranges are processed into juice. Studies have shown that while fresh-squeezed orange juice is also a good source of folate, the content can be lower in commercial, from-concentrate orange juices, possibly due to processing and storage conditions. A glass of 100% orange juice can still contribute a significant amount of folate, but a whole fruit also provides more dietary fiber.

Why Folic Acid is Still Important

For many, especially women of childbearing age, the synthetic form, folic acid, is essential for meeting daily requirements and preventing neural tube defects during early pregnancy. Because the body absorbs folic acid from supplements and fortified foods more easily than the natural folate in oranges and other foods, it is often recommended to supplement, particularly during pregnancy. This doesn't diminish the value of obtaining folate from natural food sources like oranges, but it highlights the importance of considering fortified foods and supplements for specific health needs.

Comparison: Oranges vs. Other Folate-Rich Foods

To put the folate content of oranges into perspective, here is a comparison with other common food sources. This table shows that while oranges are a beneficial source, other foods offer much higher concentrations of this essential nutrient.


Food Source	Serving Size	Approximate Folate Content (mcg)	Percent Daily Value (DV)
Orange	1 large fruit	55 mcg	14%
Beef Liver	3 oz, cooked	212 mcg	54%
Lentils	½ cup, cooked	180 mcg	45%
Asparagus	½ cup, cooked	134 mcg	34%
Spinach	1 cup, raw	58.2 mcg	15%
Avocado	½ fruit	82 mcg	21%
Fortified Cereal	1 cup	100-400 mcg	25-100%

Incorporating Oranges and Other Sources into Your Diet

While oranges may not be the single highest source, their combination of folate, vitamin C, and antioxidants makes them an excellent addition to your diet. Here are some ways to boost your folate intake:

Start the day with citrus: Enjoying a whole orange or a glass of 100% orange juice with breakfast is a simple way to increase your intake.
Make colorful salads: Combine raw spinach or other leafy greens with orange segments and other folate-rich vegetables like beets or avocado.
Add legumes to meals: Toss cooked lentils or kidney beans into soups, salads, or stews.
Choose fortified foods: Look for 'enriched' or 'fortified' on the labels of bread, pasta, and cereals to get an extra boost of folic acid.

Conclusion: A Healthy Addition, Not the Sole Source

In summary, oranges are a good and healthy source of natural folate, a form of vitamin B9 vital for health. However, they are not considered a 'high' source when compared to other foods like leafy greens, legumes, and fortified grains. For most people, consuming a variety of folate-rich foods is the best strategy. For those with higher needs, such as pregnant women, supplements containing folic acid are often recommended alongside a folate-rich diet. Integrating oranges with other folate sources is an excellent way to ensure you are meeting your daily nutritional requirements for this essential vitamin.

Visit the U.S. National Institutes of Health for more detailed information on folate

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like oranges, while folic acid is the synthetic form found in supplements and fortified foods.

A single large orange contains about 55 micrograms of folate, which contributes around 14% of the recommended daily value for adults.

For those with higher needs, like pregnant women, folic acid from fortified foods and supplements is often more easily absorbed by the body. However, oranges and other foods are still an important part of a balanced diet for overall folate intake.

Excellent sources of folate include dark leafy greens like spinach, legumes such as lentils and beans, asparagus, and fortified grains and cereals.

While oranges are a good source of natural folate, they are not sufficient to meet the daily requirements for many people, especially pregnant women. A varied diet including other rich sources and possibly supplements is necessary.

Yes, 100% orange juice is a good source of natural folate. The amount can vary, and it typically contains less fiber than a whole orange.

Folate is essential for cell growth, DNA synthesis, and red blood cell production. It is especially critical during early pregnancy to help prevent neural tube defects.

Yes, other citrus fruits like grapefruit, tangerines, and lemons also contain natural folate, though the concentration can differ.