Do Eggs Contain a Lot of Folate? The Facts About B9 in Eggs

November 14, 2025 •

3 min read

A single large hard-boiled egg provides around 22 micrograms of folate, contributing about 6% of the Daily Value. Many people wonder if this amount is significant, leading to the question: Do eggs contain a lot of folate in the grand scheme of a balanced diet?

Quick Summary

Eggs offer a moderate dose of folate (vitamin B9), but they are not considered a primary source compared to other foods. The majority of folate resides in the yolk. Eating multiple eggs or choosing fortified varieties can increase intake.

Key Points

Moderate Source, Not High: A single large egg contains about 22 mcg of folate, a modest amount compared to folate-rich foods like liver or spinach.
Yolk is Key: The vast majority of the folate in an egg is concentrated in the yolk, not the white.
High Bioavailability: The folate in eggs is in the readily absorbed, active form (5-methyltetrahydrofolate), making it a highly useful source.
Look for Enriched Eggs: Some specialty eggs are enriched with extra folate, providing a higher dose than standard eggs.
Cooking Stability: Folate in eggs is more stable during cooking compared to the folate found in many vegetables, with high retention rates.
Combine for a Boost: To maximize folate, combine eggs with other folate-rich ingredients like spinach, asparagus, or fortified grains.

Folate Content in Eggs: A Detailed Breakdown

While eggs are celebrated for their protein and other essential nutrients, their folate contribution often requires clarification. A large, standard egg contains a modest amount of this vital B vitamin, specifically around 22 to 25 mcg. The folate found in eggs is primarily located in the yolk, not the white. This amount can vary based on several factors, including the hen's diet and farming methods. Some studies show that organic or folate-enriched eggs can contain significantly higher concentrations.

For most adults with a Recommended Daily Allowance (RDA) of 400 mcg, a single egg provides a small portion of their total needs. However, for those looking to incrementally increase their intake, including a few eggs in their weekly diet can be a helpful strategy.

The Importance of Folate and Folic Acid

Folate is the naturally occurring form of vitamin B9, while folic acid is its synthetic version used in fortified foods and supplements. This nutrient is crucial for many bodily functions:

Cell growth and division: It is essential for the synthesis of DNA and other genetic material.
Red blood cell production: Adequate folate levels help prevent megaloblastic anemia, a condition characterized by abnormally large red blood cells.
Healthy pregnancy: For pregnant women or those planning a pregnancy, sufficient folate is vital to prevent neural tube defects such as spina bifida.
Brain function: Folate plays a role in regulating homocysteine levels, which is linked to a lower risk of cardiovascular issues.

Comparing Folate in Eggs vs. Other Food Sources

To put the folate content of eggs into perspective, it's helpful to compare it with other common foods. As the table below illustrates, while eggs are a good source, many plant-based and other animal products are considerably higher in folate per serving. This is not to diminish the nutritional value of eggs, but to provide a complete picture for those prioritizing folate intake.


Food (Serving Size)	Folate (DFE) per Serving	Folate (DFE) in 1 Large Egg	Comparison Factor
Beef Liver (3 oz, braised)	215 mcg	22 mcg	~10 times higher
Spinach (1/2 cup, boiled)	131 mcg	22 mcg	~6 times higher
Lentils (1/2 cup, boiled)	179 mcg	22 mcg	~8 times higher
Black-Eyed Peas (1/2 cup, boiled)	105 mcg	22 mcg	~5 times higher
Asparagus (4 spears)	89 mcg	22 mcg	~4 times higher
Avocado (1/2 cup, sliced)	59 mcg	22 mcg	~2.5 times higher

How to Maximize Your Folate Intake

If you're aiming to increase your folate intake, a balanced approach is best. Incorporating eggs can be part of the strategy, especially when combined with other folate-rich foods. Consider the following tips:

Choose folate-enriched eggs: Certain eggs are produced with a diet higher in folic acid for the hens, resulting in higher folate levels in the egg yolk.
Mix and match: Combine eggs with other high-folate ingredients. An omelet with spinach, mushrooms, and asparagus is a perfect example of a folate-boosting meal.
Prioritize variety: A diet rich in a variety of fruits, vegetables, legumes, and fortified grains is the most effective way to meet your folate needs.
Be mindful of cooking methods: Folate is a water-soluble vitamin and can be sensitive to heat. However, studies show that folate in egg yolks is surprisingly stable during cooking, with high retention rates.

The Difference Between Folate in Eggs and Plant Foods

The folate found in eggs is primarily 5-methyltetrahydrofolate, which is the biologically active form that the body can readily absorb. This is different from the form found in many plant foods (polyglutamyl folate), and the synthetic folic acid found in fortified grains. The body can convert dietary folate and synthetic folic acid into this active form, but the higher bioavailability and stability of the form found in eggs make it a valuable dietary component, despite the smaller quantity.

Conclusion

In conclusion, while a single egg doesn't provide a large amount of folate compared to foods like beef liver or spinach, it does offer a moderate, easily absorbed dose of this essential nutrient. Eggs contribute meaningfully to overall vitamin B9 intake, especially when included as part of a varied diet rich in other high-folate sources. For those monitoring their intake, especially pregnant women, relying solely on eggs is insufficient. However, including them in a meal with other vegetables and fortified grains is an excellent strategy to boost your daily folate count. Understanding the nuances of folate in different foods allows for more informed and effective dietary choices.

For more detailed information on folate and its role in health, you can consult resources like the National Institutes of Health.

Frequently Asked Questions

A single large egg contains approximately 22 micrograms (mcg) of folate, which is about 6% of the Daily Value (DV) for adults.

The folate in an egg is found almost entirely in the egg yolk. The egg white contains negligible amounts of this nutrient.

While eggs contain some folate, they do not provide enough to meet the daily requirements for pregnant women, which are higher. It's recommended to supplement with folic acid in addition to a varied diet.

The folate in eggs is in a highly bioavailable and stable form (5-methyltetrahydrofolate), which the body can easily absorb. While plant foods can contain higher concentrations, their folate can be less stable during cooking.

No, studies show that the natural folate in egg yolks is relatively stable and retains well even after cooking methods like frying or boiling.

Foods significantly higher in folate include beef liver, leafy green vegetables like spinach and kale, legumes such as lentils and chickpeas, and fortified grains.

While eating more eggs will increase your folate intake, relying solely on eggs is inefficient. It is best to incorporate them into a balanced diet that includes a wide variety of folate-rich foods to meet your daily needs.

Folate is the naturally occurring form of vitamin B9 found in foods like eggs and leafy greens. Folic acid is the synthetic, man-made version added to fortified foods and supplements.