Foods that Contain Folate and Folic Acid

December 20, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, since the fortification of grains with folic acid began in 1998, neural tube birth defects in the United States have declined significantly. This highlights the critical importance of understanding which foods contain folate and folic acid for overall health and fetal development.

Quick Summary

This article provides a comprehensive guide to dietary sources of folate and folic acid, distinguishing between the natural and synthetic forms. It covers a wide array of options, including vegetables, legumes, fruits, and fortified grain products, helping readers incorporate these vital B vitamins into their daily diet for optimal health.

Key Points

Folate is natural, folic acid is synthetic: Folate occurs naturally in foods, while folic acid is the man-made version added to fortified products and supplements.
Leafy greens are folate powerhouses: Vegetables like spinach, kale, and romaine lettuce are some of the richest natural sources of folate.
Fortified grains boost intake: Many breads, cereals, and pastas are fortified with folic acid to help prevent deficiencies.
Legumes and fruits are also excellent sources: Lentils, beans, oranges, and other fruits and vegetables contribute significantly to your folate intake.
Cooking affects folate retention: Because folate is water-soluble, steaming or microwaving vegetables is better than boiling to preserve the nutrient.
Adequate intake is critical during pregnancy: Folic acid is especially important for women who are pregnant or may become pregnant to prevent serious birth defects.
Folic acid is better absorbed: The synthetic folic acid is more stable and has a higher absorption rate than natural folate from foods.

What is the difference between folate and folic acid?

While often used interchangeably, folate and folic acid are distinct forms of Vitamin B9. Folate is the naturally occurring form found in food, while folic acid is the synthetic, man-made version used in supplements and added to fortified foods. Folic acid is more stable and better absorbed by the body than natural folate, which can be lost during cooking. This is why public health initiatives promote fortification with folic acid to prevent deficiencies.

Natural Sources of Folate

Many natural, whole foods are excellent sources of folate. Incorporating a variety of these into your diet ensures a steady intake of this essential nutrient.

Vegetables rich in folate

Dark, leafy greens: Spinach, kale, romaine lettuce, and mustard greens are some of the most potent sources. Just half a cup of boiled spinach provides a significant portion of the daily value.
Cruciferous vegetables: Broccoli and Brussels sprouts contain a good amount of folate. For instance, half a cup of cooked broccoli can provide a considerable boost.
Other vegetables: Asparagus, avocado, and beets are also good sources.

Legumes and beans

Lentils and chickpeas: These versatile legumes are packed with folate. Lentils, in particular, are an excellent source.
Black-eyed peas, kidney beans, and pinto beans: These beans are readily available and rich in folate, making them easy to add to soups, stews, and salads.

Fruits with folate

Citrus fruits: Oranges, orange juice, and grapefruit are well-known for their folate content.
Other fruits: Papaya, bananas, and cantaloupe also contribute to folate intake.

Other natural sources

Beef liver: One of the most concentrated sources of naturally occurring folate. However, it should be consumed in moderation, especially by pregnant individuals, due to its high vitamin A content.
Eggs: The yolk of an egg contains folate.
Nuts and seeds: Sunflower seeds and peanuts offer a moderate amount of folate.

Fortified and Enriched Foods with Folic Acid

Due to the stability and high absorption rate of folic acid, many governments require food manufacturers to add it to staple grain products. Look for the words "fortified" or "enriched" on the packaging.

Fortified grains

Cereals: Many breakfast cereals are fortified with folic acid, sometimes providing 100% of the daily recommended value in a single serving.
Flour and bread: Enriched white flour and breads contain added folic acid.
Pasta and rice: Most enriched pasta and white rice products have been fortified.
Cornmeal: Cornmeal and products like tortillas and corn chips made from corn masa flour are often fortified.

Comparison of Folate vs. Folic Acid Absorption

To understand how to best meet your needs, it's helpful to know how the body processes these two forms of B9 differently.


Feature	Folate (Natural)	Folic Acid (Synthetic)
Source	Found naturally in foods like vegetables and legumes.	Added to fortified foods and supplements.
Absorption Rate	Less stable and not as easily absorbed (about 50%).	Highly stable and more bioavailable (around 85% with food).
Stability	Sensitive to heat and light, meaning some is lost during cooking.	Highly stable, making it ideal for food fortification.
Purpose	Essential for general bodily functions like DNA production and cell growth.	Crucial for preventing neural tube defects during pregnancy.
Metabolism	Converted to its active form in the intestine and other tissues.	Also converted to the active form, but at a slightly different rate.

Cooking techniques to preserve folate

Because folate is a water-soluble vitamin, cooking methods can affect its retention in food. Here are some tips to maximize your folate intake from natural sources:

Steam instead of boil: Steaming vegetables minimizes the loss of water-soluble vitamins compared to boiling, which causes them to leach into the cooking water.
Use cooking liquid: If you must boil vegetables, use the leftover water for soups, sauces, or gravies to re-incorporate the leached nutrients.
Avoid overcooking: Shorter cooking times preserve more of the vitamin content.
Eat raw: Enjoying vegetables like spinach, romaine lettuce, and avocado raw in salads is an excellent way to get their full folate content.

The importance of a varied diet

While fortified foods provide a reliable source of folic acid, they shouldn't replace a diet rich in natural sources. Natural folate comes alongside a host of other beneficial nutrients, including fiber, antioxidants, and other vitamins and minerals. A balanced diet that includes both natural folate and fortified foods is the best strategy for meeting your daily B9 requirements.

Conclusion

Maintaining adequate levels of vitamin B9, whether from natural folate or synthetic folic acid, is essential for numerous bodily functions, from cell growth to preventing birth defects. By understanding the distinction between the two and knowing which foods contain folate and folic acid, you can make informed dietary choices. Incorporating a mix of dark leafy greens, legumes, fruits, and fortified grain products will ensure your diet is rich in this vital nutrient, promoting overall health and well-being. By prioritizing a varied and nutrient-dense diet, you can easily meet your daily needs for this crucial vitamin.

Here is a fantastic resource from the National Institutes of Health regarding folate and folic acid.

Frequently Asked Questions

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

Foods naturally high in folate include dark leafy greens (spinach, kale), legumes (lentils, chickpeas, black beans), asparagus, avocado, eggs, beef liver, and citrus fruits like oranges.

In many countries, government regulations require manufacturers to add folic acid to enriched grain products like cereals, breads, flour, pasta, and rice.

Both forms are beneficial, but synthetic folic acid is more stable and has a higher absorption rate than natural folate. For preventing neural tube defects during pregnancy, folic acid is particularly important.

To maximize folate intake from vegetables, cook them by steaming or microwaving rather than boiling, as folate is water-soluble and can leach into the water. Eating them raw is also an excellent option.

Adequate folic acid intake before and during early pregnancy is crucial to prevent neural tube defects, serious birth defects affecting the baby's brain and spinal cord.

It is extremely rare to get too much folate from food alone. However, excessive intake of folic acid from supplements can mask a vitamin B12 deficiency, which can cause nerve damage if left untreated.