Does Broccoli Contain B9? Unpacking the Folate Facts

November 25, 2025 •

3 min read

According to the USDA, a single cup of raw, chopped broccoli contains approximately 57 mcg of folate, or vitamin B9, making it a good source of this essential nutrient. This means that yes, broccoli does contain B9, which is crucial for numerous bodily functions, including cell growth and DNA synthesis.

Quick Summary

Broccoli is a source of folate, which is vitamin B9, and plays a key role in supporting overall health. The nutrient is vital for cell function and growth, particularly during pregnancy. However, cooking methods affect its potency, and it's essential to understand the difference between naturally occurring folate and synthetic folic acid.

Key Points

Yes, broccoli contains B9: Broccoli is a good natural source of folate, which is also known as vitamin B9.
Folate is crucial for cell growth: This B vitamin is essential for DNA synthesis, tissue growth, and the formation of healthy red blood cells.
Cooking affects folate content: Because folate is water-soluble and heat-sensitive, cooking methods like boiling can cause significant nutrient loss.
Steaming preserves more B9: Gentle cooking methods such as steaming or microwaving are best for retaining the folate in broccoli.
Folate differs from folic acid: Folate is the natural form in foods, while folic acid is the synthetic version found in fortified products and supplements.
Supports fetal development: Folate is particularly important for pregnant women to help prevent neural tube defects in the developing fetus.
Variety is key for intake: To ensure adequate B9, a diet rich in various folate-containing foods, including legumes and leafy greens, is recommended.

Understanding Folate vs. Folic Acid

While the terms are often used interchangeably, there is a distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods like broccoli, while folic acid is the synthetic version used in supplements and fortified foods. The body absorbs folic acid more readily than food folate, and fortification programs have been essential in boosting public intake of this nutrient.

The Importance of Folate (Vitamin B9)

Folate is a water-soluble vitamin that is vital for a number of bodily processes.

Cell Growth and Function: Folate is essential for the production of DNA and other genetic material. It supports cell division, making it particularly important during periods of rapid growth, such as pregnancy, infancy, and adolescence.
Red Blood Cell Production: It plays a key role in the production of healthy red blood cells in the bone marrow, and a deficiency can lead to megaloblastic anemia.
Heart Health: Adequate folate intake helps reduce levels of the amino acid homocysteine in the blood, and high levels of this are associated with an increased risk of cardiovascular disease.
Brain Health: Folate is crucial for proper brain function and mental health. Low levels are linked to depression and cognitive decline.

Broccoli's Folate Content and How to Preserve It

As a cruciferous vegetable, broccoli is a reliable source of folate. However, because folate is water-soluble and sensitive to heat, the cooking process can significantly impact the amount of the vitamin that remains in your food.

Comparison of Cooking Methods and Folate Retention


Cooking Method	Folate Retention	Impact on Texture
Steaming	High. This gentle method minimizes folate loss by limiting its exposure to water.	Crisp-tender, bright green stalks.
Microwaving	High. Quick cooking time and minimal water preserve nutrients effectively.	Softens quickly; can become mushy if overcooked.
Sautéing	Moderate. Some folate is lost, but less than boiling.	Tender-crisp with slightly browned edges.
Roasting	Moderate. High, dry heat can cause some loss, but less than boiling.	Tender and slightly caramelized, with a nutty flavor.
Boiling	Low. Folate leaches into the cooking water, which is then discarded.	Soft texture; risk of waterlogged and mushy vegetable.

For maximum folate preservation, steaming or microwaving for short periods is recommended. If you prefer to boil your broccoli, consider using the cooking water in soups or sauces to retain some of the leached nutrients.

Other Folate-Rich Food Sources

While broccoli is a great source of B9, it is not the only option. To ensure a consistent intake of this nutrient, it's beneficial to consume a variety of foods that are naturally rich in folate.

Excellent Sources of Folate

Legumes: Lentils, chickpeas, and black-eyed peas are among the highest plant-based sources.
Leafy Greens: Spinach, kale, and other dark leafy greens are packed with folate.
Fruits: Citrus fruits, papaya, and bananas are good contributors to your daily intake.
Asparagus: A cooked half-cup of asparagus provides a significant percentage of the daily value.
Liver: Beef liver is one of the richest sources of folate, though often not a regular part of most diets.

Conclusion: Incorporating Broccoli and Other Sources of B9

Yes, broccoli does contain B9, which is crucial for numerous aspects of health, from fetal development to red blood cell production. It is a valuable part of a balanced diet, offering a wide array of vitamins and minerals. To maximize the folate content, opt for cooking methods like steaming that minimize nutrient loss. For those seeking to increase their intake further, incorporating other folate-rich foods, such as leafy greens, legumes, and fortified grains, can ensure you meet your daily nutritional needs. A varied diet provides the best approach to obtaining this essential vitamin.

Considerations for Folate Supplementation

For many, dietary intake is sufficient, but certain groups, such as women of childbearing age or those with malabsorption issues, may require supplementation. The Centers for Disease Control and Prevention (CDC) recommends that all women capable of becoming pregnant consume folic acid daily to help prevent neural tube defects. Anyone considering a supplement should consult a healthcare professional to determine the best approach for their individual needs and to avoid masking potential vitamin B12 deficiencies.

Frequently Asked Questions

Yes, folate is the naturally occurring form of vitamin B9 found in various foods. Folic acid is the synthetic version of the same vitamin, often used in supplements and fortified foods.

The folate content can vary slightly, but a cup of raw, chopped broccoli contains approximately 57 mcg of folate. A half-cup of cooked broccoli can provide around 84 mcg.

Steaming or microwaving is the best way to cook broccoli to preserve its folate content. These methods minimize contact with water, preventing the water-soluble vitamin from leaching out.

Symptoms of a folate deficiency can include fatigue, weakness, mouth ulcers, irritability, and pale skin. In severe cases, it can lead to megaloblastic anemia.

Folate is critical during early pregnancy for the development of the fetal brain and spinal cord. Adequate intake helps prevent serious birth defects known as neural tube defects, like spina bifida.

Many foods are rich in folate, including leafy greens (spinach, kale), legumes (lentils, chickpeas), asparagus, eggs, and fortified grains and cereals.

Yes, excessive folic acid from supplements can mask a vitamin B12 deficiency, potentially leading to irreversible neurological damage. High intakes may also have other risks, which is why supplementation should be discussed with a doctor.