Do Potatoes Have High Folate? Separating Myth from Fact

November 14, 2025 •

3 min read

According to nutrition data, a medium baked potato with the skin on contains a notable amount of folate, with one 100-gram serving providing about 38 micrograms of this vital nutrient. This makes the potato a good, but not exceptionally high, source of folate, especially given its frequent inclusion in many diets.

Quick Summary

Potatoes contain folate, though not at the exceptionally high levels of some legumes or leafy greens. However, due to their high consumption, they are a significant source of dietary folate, particularly when cooked correctly to preserve nutrient content.

Key Points

Good Source, Not High Source: Potatoes are a good source of folate, but other foods like legumes and leafy greens contain a more concentrated amount per serving.
High Consumption Matters: Due to the high global consumption of potatoes, they are a significant dietary contributor to overall folate intake.
Folate in the Skin: The potato's skin contains a high concentration of folate, so cooking with the skin on is the best way to retain it.
Best Cooking Methods: Baking, microwaving, or boiling with the skin on are the most effective cooking methods for preserving a potato's folate content.
Folate vs. Folic Acid: Folate is the naturally occurring form of vitamin B9, while folic acid is the synthetic version found in supplements and fortified foods.
Health Benefits: The folate in potatoes supports DNA repair, prevents anemia, promotes heart health, and aids cognitive function.
Part of a Diverse Diet: Incorporating potatoes alongside other folate-rich foods is the best strategy for meeting daily vitamin B9 requirements.

Understanding Folate in Potatoes

Folate, also known as vitamin B9, is a crucial nutrient involved in cell division, DNA synthesis, and red blood cell formation. While potatoes are frequently celebrated for their potassium and vitamin C content, their role as a source of folate is often misunderstood. Rather than being a 'high' source like spinach or lentils, potatoes are considered a 'good' source because of how often they are consumed by a large portion of the population. A study in Poland, for instance, found that potatoes and their products contributed significantly to the dietary folate intake of many households.

Folate Content Varies by Cooking Method

The folate content in a potato is not static and can be significantly affected by how it is prepared. As a water-soluble vitamin, folate can leach into water during the cooking process. For example, studies have shown that boiling peeled potatoes can result in a significant reduction of folate, while cooking them with the skin on helps preserve more of the nutrient.

Here are some of the best cooking methods for retaining folate:

Baking: Cooking a potato in its jacket seals in nutrients, minimizing loss.
Microwaving: This quick method uses very little water and short cooking times, making it an excellent way to retain water-soluble vitamins like folate.
Boiling with Skin On: Boiling whole potatoes with the skin intact has been shown to retain a high percentage of the original folate content.

The Difference: Folate vs. Folic Acid

The terms folate and folic acid are often used interchangeably, but they are not the same. Folate is the name for naturally occurring vitamin B9 found in foods. Folic acid, by contrast, is the synthetic version that is added to fortified foods like breads and cereals, or sold in supplements. While the body absorbs folic acid more readily than food-derived folate, both are forms of vitamin B9. It is important to note that the folate in potatoes is the naturally occurring form.

Folate in Potatoes vs. Other Foods

To put a potato's folate content into perspective, it's helpful to compare it with other food sources. While one baked potato provides a good contribution, other vegetables and legumes offer a much more concentrated amount per serving.


Food (1 cooked cup)	Approximate Folate Content	DV% (Adults, 400 mcg)
Lentils	358 mcg	90%
Spinach	263 mcg	66%
Chickpeas	282 mcg	71%
Broccoli (half cup)	84 mcg	21%
Baked Potato (approx. 100g)	38 mcg	~9.5%

As the table shows, a single serving of lentils or spinach contains significantly more folate than a potato. However, since potatoes are a dietary staple for many, their regular consumption contributes consistently to overall folate intake.

Health Benefits of Folate from Potatoes

Including potatoes as part of a balanced diet can provide numerous health benefits associated with folate intake:

DNA Synthesis and Repair: Folate is essential for the construction and repair of DNA, a function that helps prevent the formation of cancer cells caused by DNA mutations.
Anemia Prevention: Adequate folate intake is necessary for producing healthy red blood cells, helping to prevent megaloblastic anemia, a condition linked to folate deficiency.
Heart Health: Folate plays a role in regulating homocysteine levels, with low folate levels being linked to an increased risk of stroke and certain cardiovascular diseases. Potatoes, also rich in potassium, contribute further to heart health by helping to manage blood pressure.
Cognitive Function: Maintaining sufficient folate levels is also linked to better cognitive performance and can aid in managing depression.

Conclusion: Making the Most of Your Potato's Nutrients

While potatoes do not have the highest folate concentration per serving when compared to some legumes and leafy greens, they are a valuable source of this essential nutrient, particularly for individuals who consume them regularly. The key to maximizing their folate content lies in smart preparation. To get the most folate out of your potatoes, focus on cooking methods like baking or microwaving them with the skin on. Not only does this preserve the nutrients, but it also provides additional fiber and minerals concentrated in the skin. Ultimately, a well-rounded diet that includes potatoes along with other folate-rich foods like leafy greens, beans, and fortified grains is the best strategy for ensuring you meet your daily vitamin B9 needs.

For more detailed information on folate and its sources, you can visit the Healthline nutrition guide(https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid).

Frequently Asked Questions

Yes, a baked potato generally retains more folate than a boiled one, especially if the boiled potato is peeled. Baking with the skin on is one of the most effective ways to preserve the vitamin B9 content.

The highest concentration of folate in a potato is found in the peel and the area just beneath it. This is why cooking potatoes with the skin on is recommended for maximizing nutrient intake.

Leafy greens like spinach are significantly higher in folate per serving than potatoes. For example, one cup of cooked spinach contains 263 micrograms, while a 100-gram portion of a baked potato has about 38 micrograms.

No, folate is the naturally occurring form of vitamin B9 found in foods like potatoes, while folic acid is the synthetic, man-made version added to supplements and fortified foods.

Yes, since much of the folate is concentrated in the peel, peeling a potato before cooking will significantly reduce its folate content. Cooking methods like boiling peeled potatoes can cause additional nutrient loss.

Yes, as a water-soluble vitamin, folate can leach into cooking water. This loss is greater when potatoes are peeled and boiled, but can be minimized by baking, microwaving, or boiling them whole with the skin on.

While potatoes contribute to overall folate intake, pregnant women and those trying to conceive are advised to get additional folic acid from supplements and fortified foods. This is because these sources ensure a sufficient and stable intake to help prevent neural tube defects.