Exploring What Drinks Contain Folic Acid and Folate

October 9, 2025 •

3 min read

According to the U.S. Food and Drug Administration, many food products have been fortified with folic acid since 1998, significantly increasing the population's intake of this vital nutrient. These fortification efforts have extended beyond solid foods to include a variety of beverages, making it easier than ever to find drinks that contain folic acid or its natural form, folate.

Quick Summary

This article details which natural and fortified beverages contain folic acid or folate. It covers juices, smoothies, and milk alternatives, providing options for increasing your intake of this essential B vitamin. The content also addresses frequently asked questions about incorporating these drinks into a healthy diet.

Key Points

Naturally Folate-Rich Juices: Fresh citrus juices, like orange and grapefruit, and pomegranate juice are natural sources of folate.
Fortified Beverages: Many milk alternatives (e.g., soy milk), some fruit juices, and liquid meal supplements are fortified with folic acid.
Smoothies as a Source: Blending leafy greens (spinach), fruits (mango, papaya), and fortified liquids creates a nutrient-dense, folate-rich beverage.
Folic Acid vs. Folate: Folic acid is the synthetic form, and it is more easily absorbed by the body than the natural folate found in whole foods.
Check the Label: To identify fortified drinks, always check the nutrition facts label for specific amounts of added folic acid.
Boost with Whole Foods: While juices are convenient, incorporating whole fruits and vegetables into smoothies retains more fiber and other nutrients.
High-Content Powders: Certain soy and whey protein powders are excellent sources of folic acid, as indicated by their high content per 100g.

Understanding the Difference: Folate vs. Folic Acid

Before diving into the list of beverages, it's important to understand the distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9, found in many foods like leafy greens, citrus fruits, and legumes. Folic acid, on the other hand, is the synthetic version of this vitamin, used in dietary supplements and added to fortified foods and beverages. Folic acid is generally more bioavailable, meaning the body can absorb and utilize it more efficiently than natural folate.

Naturally Folate-Rich Juices

Several fruit and vegetable juices are naturally good sources of folate. These are excellent choices for adding a refreshing dose of this nutrient to your diet, provided they are consumed fresh to preserve the vitamin content.

Citrus Juices: Orange juice is perhaps the most well-known folate-rich juice. A single serving of 100% orange juice can provide a significant portion of the daily recommended intake. Other citrus juices, such as grapefruit, lemon, and lime juice, also contain smaller amounts of natural folate.
Pomegranate Juice: This antioxidant-rich juice is also a source of folate, with nutritional charts indicating a comparable level to orange juice per 100g.
Vegetable Juices: While not as common, some vegetable juices or blended juices made with leafy greens like spinach or kale can be excellent sources of folate. Freshly pressed green juices or smoothies can be particularly effective.

Fortified and Alternative Milk Beverages

Fortification is a process where vitamins and minerals are added to food products. Many beverages, especially those intended to be nutritional supplements, are fortified with folic acid.

Fortified Fruit Juices: Beyond naturally occurring folate, many fruit juices, including some orange and other fruit blends, are fortified with extra folic acid. Always check the nutrition label for the specific amount of folic acid added.
Plant-Based Milk Alternatives: Several milk alternatives, such as soy milk, are commonly fortified with folic acid, offering a dairy-free option for boosting your intake.
Food Drinks and Liquid Meal Supplements: Specialized nutritional drinks, sometimes used as meal replacements or supplements, often contain added folic acid to provide a comprehensive range of vitamins.

Folic Acid in Smoothies

Creating a smoothie is a simple and delicious way to combine several folate-rich ingredients. By blending fruits, leafy greens, and fortified liquids, you can craft a nutrient-dense beverage.

Smoothie Ingredient Ideas:

Leafy Greens: Spinach and collard greens are packed with folate. Add a generous handful to any smoothie without significantly altering the flavor.
Fruits: Mango, papaya, avocado, and bananas are excellent sources of natural folate. Citrus fruits can also be included for a zesty flavor.
Protein Powder: Certain soy-based and whey protein powders contain significant amounts of folate or folic acid.
Fortified Liquids: Use fortified soy milk or a fortified juice as your liquid base to maximize the folic acid content.

The Role of Whole Foods

While this article focuses on drinks, it’s worth noting that the folate in many of these beverages comes from whole food ingredients. Incorporating these whole foods into your diet directly is also beneficial. For example, rather than just drinking orange juice, eating an orange provides fiber and other nutrients. Similarly, a smoothie with blended spinach is a more complete nutritional choice than juiced spinach, as the fiber is retained.

Comparison of Folate Content in Common Beverages (per 100g)


Beverage	Folate/Folic Acid Content (mcg)
Soy-based protein powder	289
Whey protein powder	33
Orange Juice	24
Pomegranate Juice	24
Lemon Juice	20
Coconut Milk	16
Grapefruit Juice	10
Blackberry Juice	10

Conclusion: Making the Right Choices

For those looking to increase their folic acid intake through beverages, there are several effective strategies. Choosing naturally folate-rich options like fresh orange juice or homemade smoothies with leafy greens and fruit is an excellent approach. For more consistent and higher doses, incorporating fortified drinks, such as certain milk alternatives or specific juices, is a reliable method. Always check the nutrition facts label to confirm fortification status and content. Combining a variety of these beverage types with a diet rich in other folate-containing foods ensures a well-rounded intake of this crucial B vitamin.

For more detailed information on folic acid, you can consult the official FDA website on nutrition facts labeling.

Frequently Asked Questions

Among natural juices, orange juice, pomegranate juice, and lemon juice have notable folate content. However, fortified fruit juices often have even higher levels due to added folic acid.

Yes, the body absorbs folic acid from fortified foods and supplements more easily than the natural folate found in foods. This is why dietary folate equivalents (DFEs) are used on nutrition labels.

Not all fruit juices are created equal. While citrus juices are typically good sources, many other juices, like apple and grape juice, contain very low or negligible amounts of natural folate. Checking the label for fortification is key.

Excessive alcohol consumption can reduce the absorption of folic acid and increase its elimination from the body, potentially leading to lower levels. It's advisable to limit or avoid alcohol, especially if you are concerned about your folic acid intake.

Yes, smoothies with ingredients like spinach, kale, and collard greens are an excellent way to boost your folate intake. The blender breaks down the cell walls, making the nutrients more accessible.

For maximizing folic acid intake, opt for a plant-based milk alternative like soy milk that is explicitly labeled as fortified with folic acid. While dairy milk may contain small amounts, fortified versions are a more reliable source.

To determine if a drink has added folic acid, check the nutrition facts label. The amount of folic acid in micrograms (mcg) will be listed, often in parentheses, as part of the total folate content.