Foods That Do Not Have Folic Acid in Them

November 14, 2025 •

2 min read

Over 90% of all enriched grain products in the United States contain added folic acid, but many people need or prefer to avoid this synthetic vitamin. Learning what foods do not have folic acid in them is crucial for those with conditions like the MTHFR gene mutation or anyone opting for a more natural diet.

Quick Summary

This article distinguishes between synthetic folic acid and natural folate, providing a clear list of food categories and specific items that lack added folic acid. It covers unfortified grains, organic produce, unprocessed meats, and fresh dairy products for those seeking to minimize their intake.

Key Points

Synthetic vs. Natural: Folic acid is the synthetic form of Vitamin B9, while folate is the natural form found in whole foods.
Unenriched Grains: Avoid packaged products labeled 'enriched,' such as white bread, pasta, and white rice, as they contain added folic acid.
Opt for Organic Grains: Organic and naturally gluten-free flours (like coconut or almond flour) are typically not fortified with folic acid.
Unprocessed Proteins: Unprocessed meats, fish, eggs, and dairy products are naturally low in or free of added folic acid.
Read Labels Carefully: Always check the ingredient list on packaged foods, including canned soups and cereals, for mentions of 'enriched' or 'fortified' products.
Whole Foods Focus: Centering your diet around fresh, organic produce and unprocessed foods is the most reliable way to avoid synthetic folic acid.

Understanding the Difference: Folate vs. Folic Acid

Before exploring which foods do not have folic acid in them, it is essential to understand the difference between folic acid and folate. Folate is the naturally occurring B-vitamin (B9) found in many whole foods. In contrast, folic acid is a synthetic, man-made version of folate used to fortify processed foods and create dietary supplements. Since 1998, the U.S. Food and Drug Administration has mandated the fortification of enriched grain products with folic acid, including many common breads, pastas, and cereals, to help prevent neural tube defects.

This distinction is vital for those who need to avoid the synthetic form, as it means many packaged foods require careful label-reading. For more details on which foods are low in folic acid, see {Link: Medindia https://www.medindia.net/nutrition-data/nutrients/low-folic-acid-foods.htm}.

Unfortified Grains and Starches

The most straightforward way to eliminate folic acid is by avoiding foods that are labeled "enriched." This term indicates that folic acid has been added during processing. Unenriched options include brown rice, wild rice, and organic/gluten-free flours like rice or almond flour. Also, look for artisan or organic breads and pastas that state "unenriched" or bake your own using unfortified flours. Natural whole grains such as quinoa and oats generally do not contain added folic acid.

Unprocessed Animal Proteins

Most unprocessed animal products are naturally low in added folic acid. These include unprocessed beef, pork, and poultry, most fish and seafood, eggs, and fresh dairy products like milk, cheese, and yogurt.

Low-Folate Fruits and Vegetables

While many fruits and vegetables are rich in natural folate, some have very low amounts, making them suitable for a low-folate diet. Examples include peaches, apples, some berries, and certain root vegetables like potatoes.

Comparison Table: Fortified vs. Unfortified Foods


Food Category	High Folic Acid (Fortified)	Low or No Folic Acid (Unfortified)
Grains & Starches	Enriched White Rice, White Bread, Pasta	Brown Rice, Organic Flours, Whole Grain Oats
Proteins	Some fortified meat substitutes or cereals	Unprocessed Beef, Chicken, Pork, Fish, Eggs
Dairy	No commercially fortified dairy products	Milk, Cheese, Yogurt
Sweets	Some cakes or cookies made with enriched flour	Unfortified chocolates, hard candies, fruit desserts
Beverages	Some fortified juices	Water, Unfortified Juices, Milk

A Note on Processed Foods

Beyond grains, many processed food items may contain hidden sources of folic acid. Read labels carefully on items like energy bars, canned soups, sauces, and infant formulas, as fortification is common. Choosing whole, unprocessed ingredients is the safest approach to avoiding synthetic folic acid entirely.

Conclusion

Avoiding synthetic folic acid involves focusing on whole, unprocessed foods. This approach makes navigating dietary choices simpler.

Frequently Asked Questions

Folate is a naturally occurring B-vitamin (B9) found in foods like leafy greens and citrus fruits. Folic acid is a synthetic, man-made version of this vitamin that is added to fortified foods and supplements.

Some individuals, particularly those with an MTHFR gene mutation, may have trouble processing synthetic folic acid. Others may choose to avoid it for dietary preference or to control their intake more precisely.

No, only grains labeled as 'enriched' are required to have folic acid added. Unenriched products, organic flours, brown rice, and whole grain oats generally do not contain added folic acid.

Most conventional white rice sold in the U.S. is enriched with folic acid. However, organic white rice or specialty brands may be unfortified, so it is crucial to read the product label.

While water and most dairy are fine, some fruit juices or fortified milk alternatives may contain added folic acid. Always check the nutrition facts panel and ingredient list on any packaged beverage.

You can tell if a food is fortified by looking at the nutrition facts and ingredient list. Key terms to look for include "enriched with folic acid," or simply "enriched flour".

No, both folate and folic acid are forms of a necessary B-vitamin. The goal is to get sufficient natural folate from whole foods, not to eliminate all sources of B9. Those with concerns should consult a healthcare provider.