Can Folate Be Found in Plants? A Comprehensive Guide

January 7, 2026 •

4 min read

According to the National Institutes of Health, plants are the main source of dietary folates for the human population, as humans cannot produce this essential nutrient on their own. For those on a plant-based diet, this means obtaining a sufficient supply of folate is not only possible but can be achieved through a wide variety of foods.

Quick Summary

Folate is abundant in many plant foods, including dark leafy greens, legumes, and citrus fruits. These natural sources are critical for human health, supporting everything from DNA synthesis to cell division. While the bioavailability can differ from synthetic folic acid, a diverse plant-based diet provides ample opportunity to meet daily requirements.

Key Points

Rich Plant Sources: Dark leafy greens like spinach and kale, and legumes such as lentils and black-eyed peas are excellent natural sources of folate.
Fruits with Folate: Citrus fruits, avocados, and papaya also contain significant amounts of naturally occurring folate.
Folate vs. Folic Acid: Folate is the vitamin's naturally occurring form, while folic acid is the synthetic version added to supplements and fortified foods.
Bioavailability and Absorption: The folate in plant foods can be less bioavailable than synthetic folic acid, though a diverse diet provides ample nutrients.
Cooking Matters: Cooking methods like boiling can significantly reduce the folate content in vegetables, as it is a water-soluble vitamin.
Human Dependency: As humans cannot synthesize folate, they are entirely dependent on dietary sources, with plants being a primary provider.
Future Biofortification: Efforts are underway to biofortify staple crops like rice and maize to increase folate levels and combat global deficiencies.

Understanding the Difference: Folate vs. Folic Acid

Before diving into the plant sources of this crucial B vitamin, it's important to understand the distinction between folate and folic acid. Folate (vitamin B9) is the naturally occurring form of the vitamin found in food. Folic acid, on the other hand, is the synthetic form used in supplements and added to fortified foods like cereals, bread, and pasta. While they both contribute to your body's folate levels, your body may absorb and utilize them differently. Plants are capable of synthesizing folates de novo, while humans must obtain them through diet.

A Deep Dive into Folate-Rich Plants

Many plants are packed with folate, but some stand out as particularly potent sources. Incorporating these foods into your diet regularly can help ensure you meet your daily needs, which are approximately 400 micrograms (mcg) for adults.

Leafy Green Vegetables

Often considered a cornerstone of healthy eating, leafy greens are some of the richest plant-based sources of folate.

Spinach: A cup of cooked spinach provides a substantial portion of your daily folate requirement.
Kale and Collard Greens: These cruciferous vegetables are nutrient powerhouses and excellent sources of folate.
Brussels Sprouts: A half-cup serving of cooked Brussels sprouts offers a significant boost to your daily folate intake.

Legumes

Beans, peas, and lentils, collectively known as legumes, are not only great sources of protein and fiber but are also loaded with folate.

Lentils: One of the best plant-based sources, a single cup of cooked lentils can provide up to 90% of the Daily Value (DV) for folate.
Black-Eyed Peas: This traditional legume is another fantastic option for increasing your folate consumption.
Edamame (Soybeans): Whether in a salad or as a snack, soybeans are a rich source of folate.

Fruits

Several fruits can contribute significantly to your folate intake, with citrus fruits and tropical varieties topping the list.

Oranges and Orange Juice: Oranges are especially high in folate, and a glass of juice can provide a convenient boost.
Papaya: This tropical fruit offers a solid amount of folate per serving.
Bananas: A medium banana contains a modest but helpful amount of folate.
Avocado: Creamy and delicious, half an avocado can contribute significantly to your daily folate goals.

Comparison of Plant-Based Folate Sources

To illustrate the diverse options available, here is a comparison table showcasing the folate content of various common plant foods based on a standard serving size.


Plant Food (Serving Size)	Folate Content (Approximate mcg)	% of Recommended Daily Value (RDA)
Lentils, cooked (1 cup)	358	90%
Spinach, boiled (½ cup)	131	33%
Black-eyed peas, boiled (½ cup)	105	26%
Asparagus, boiled (4 spears)	89	22%
Avocado, raw, sliced (½ cup)	59	15%
Broccoli, cooked (½ cup)	52	13%
Orange, fresh (1 small)	29	7%
Peanuts, dry roasted (1 ounce)	27	7%
Papaya, raw, cubed (½ cup)	27	7%
Banana (1 medium)	24	6%

Factors Affecting Folate Content

While many plants contain folate, several factors can influence the actual amount you consume. Folate is a water-soluble vitamin that is sensitive to heat, light, and oxidation, meaning its levels can decrease during cooking and storage.

Cooking Methods

Water-Based Cooking: Since folate is water-soluble, boiling vegetables can cause a significant portion of the vitamin to leach into the cooking water. Steaming, microwaving, or lightly stir-frying can help preserve more of the nutrient content.
Storage: The longer produce is stored, the more its folate content may degrade. Choosing fresh, seasonal produce and consuming it promptly after purchase can help maximize your intake.

Biofortification Efforts

Not all plants are naturally rich sources of folate. Many staple crops like rice, wheat, and maize are notoriously low in this nutrient, which is a major contributor to global folate deficiency. This has led to the development of biofortification strategies, which involve using genetic or agronomic techniques to enhance folate levels in crops. Scientists have successfully boosted folate content in crops like rice and soybean, though challenges remain in ensuring its stability and bioavailability. For more details on these advancements, research into metabolic engineering for folate enhancement is a fascinating area of study.

Conclusion: Plants are the Cornerstone of Folate Intake

The answer to "Can folate be found in plants?" is a definitive yes, with a wide array of options available. From the deep greens of spinach and kale to the protein-rich legumes and vibrant citrus fruits, the plant kingdom offers abundant sources of this essential B vitamin. While cooking methods and storage can affect folate levels, a conscious effort to include a variety of these foods in your daily meals is a highly effective strategy for ensuring adequate intake. For populations where diet diversity is limited, biofortification of staple crops represents a promising avenue for improving public health. Whether through fresh produce or carefully fortified grains, incorporating plant-based folate is vital for human health, supporting critical biological processes from DNA synthesis to cellular repair.

Sources of Plant Folate

Here is a list summarizing the best plant sources of folate:

Dark Leafy Greens: Spinach, kale, collard greens, turnip greens, and romaine lettuce.
Legumes: Lentils, black-eyed peas, chickpeas, and soybeans.
Cruciferous Vegetables: Broccoli and Brussels sprouts.
Citrus Fruits: Oranges, grapefruit, and papaya.
Other Fruits: Bananas, strawberries, raspberries, and cantaloupe.
Nuts and Seeds: Peanuts, sunflower seeds, wheat germ.
Fortified Grains: Many bread, pasta, and cereals are fortified with folic acid.

Frequently Asked Questions

Folate is the form of vitamin B9 found naturally in foods, while folic acid is the synthetic, man-made form added to supplements and fortified products.

Yes, a vegan can easily meet their folate requirements by eating a variety of folate-rich plant foods like leafy greens, legumes, and certain fruits every day.

Most plants contain some amount of folate, but concentrations vary greatly. Leafy greens and legumes tend to have the highest levels, while staple crops like rice are often low in folate unless fortified.

To preserve folate, opt for cooking methods that use minimal water and heat, such as steaming, microwaving, or stir-frying, rather than boiling.

Unlike plants and microorganisms, the human body lacks the necessary biosynthetic pathway to produce folate and must obtain it from dietary sources.

Yes, folate is critical for numerous bodily functions, including DNA synthesis, cell division, and the production of healthy red blood cells.

Folate deficiency can lead to megaloblastic anemia, and during pregnancy, it can increase the risk of severe birth defects such as neural tube defects.