How much folic acid is in fava beans?

November 16, 2025 •

3 min read

One cup of cooked fava beans delivers 177 micrograms of folate, accounting for 44% of the daily recommended intake. This article explores how much folic acid (naturally occurring folate) is in fava beans and highlights why this legume is a nutritional powerhouse.

Quick Summary

Fava beans contain significant amounts of natural folate, not synthetic folic acid, with one cup of cooked beans providing 177 mcg or 44% of the daily value. The nutrient is vital for health and contributes to numerous bodily functions.

Key Points

Fava beans are folate-rich, not folic acid-rich: They naturally contain folate (Vitamin B9), which is the natural form of the vitamin.
Significant Folate Content: A single cup of cooked fava beans provides 177 mcg of folate DFE, covering 44% of the daily value.
Cooking Reduces Folate: Cooking fava beans reduces the overall folate content due to heat and water, making raw beans a more concentrated source.
Crucial for Maternal Health: The folate in fava beans is particularly important for pregnant women to help prevent neural tube defects.
Broad Health Benefits: Beyond folate, fava beans are rich in fiber, protein, and minerals like magnesium and copper, benefiting digestion, heart health, and bone strength.
Cooking is Key: Fava beans are typically cooked, often boiled or steamed, to make them palatable and safe to eat for most people.

The Key Distinction: Folate vs. Folic Acid

Before examining the specific nutritional content, it is crucial to understand the difference between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in food, such as fava beans. In contrast, folic acid is the synthetic, man-made form of vitamin B9 added to fortified foods like cereal and bread, or used in supplements. While the two are often used interchangeably, your body processes them differently. Natural folate is more susceptible to degradation during cooking, while synthetic folic acid is more stable.

Folate Content in Fava Beans

Fava beans, also known as broad beans, are an exceptional source of naturally occurring folate. The amount can vary depending on whether the beans are raw or cooked.

Raw Fava Beans

One cup (approximately 150g) of raw, mature fava beans contains a remarkable 634.5 micrograms (mcg) of folate DFE.
Another source suggests 100g of raw beans contains 423 mcg of folate, which equates to over 100% of the recommended daily allowance for an average adult.

Cooked Fava Beans

One cup (approximately 170g) of cooked fava beans contains 176.8 micrograms (mcg) of folate DFE, providing 44% of the daily value.
The difference between the raw and cooked values is due to the leaching of water-soluble folate into the cooking water and its degradation by heat.

Health Benefits of Fava Bean Folate

Folate plays a critical role in several essential bodily functions. Its presence in fava beans contributes to multiple health advantages:

Prevents Birth Defects: Folate is vital for the proper formation of a baby's brain and spinal cord during early pregnancy. Adequate folate intake can help prevent neural tube defects like spina bifida.
Supports Cardiovascular Health: A diet rich in folate, such as one that includes fava beans, can support heart health. Some studies have found that increased intake of key nutrients in fava beans, like magnesium and potassium, can also help manage blood pressure.
Promotes Healthy Brain Function: Folate and other B vitamins in fava beans are necessary for normal brain function and can help support cognitive health. Fava beans also contain L-dopa, a compound that supports the nervous system.
Aids in Cell Growth and DNA Synthesis: As a crucial component of DNA synthesis and cell division, folate is essential for creating new cells throughout the body.

How Fava Beans Compare to Other Folate-Rich Foods

To put the folate content of fava beans into perspective, here is a comparison with other common folate-rich foods, based on typical serving sizes. It's important to note that serving sizes and cooking methods can affect the exact values.


Food Item	Serving Size	Folate (DFE) per Serving	Daily Value (DV)	Notes
Fava Beans (Cooked)	1 cup	176.8 mcg	44%	Very high content
Black-Eyed Peas (Cooked)	½ cup	105 mcg	26%	A solid source
Spinach (Boiled)	½ cup	131 mcg	33%	Excellent source
Asparagus (Boiled)	4 spears	89 mcg	22%	Good vegetable source
Lentils (Cooked)	½ cup	179 mcg	45%	Comparable to fava beans
Broccoli (Cooked)	½ cup	52 mcg	13%	Lower, but still contributes

Incorporating Fava Beans into Your Diet

Fava beans are a versatile and delicious addition to many meals. Here are some simple ways to enjoy their rich nutritional profile:

Ful Medames: A classic Egyptian breakfast dish, ful medames is a hearty mash of fava beans seasoned with olive oil, cumin, and lemon juice.
Salads: Fresh or cooked fava beans can be added to salads for extra protein and fiber. Try them with feta cheese, mint, and a lemon vinaigrette.
Soups and Stews: Fava beans hold their shape well in soups and stews, making them a satisfying and filling ingredient.
Hummus: For a twist on traditional hummus, blend cooked fava beans with tahini, lemon, and garlic.
Snack: Roasted and seasoned fava beans can be a crunchy, protein-rich snack. While cooking reduces folate, they still retain fiber and protein.

Conclusion

In summary, fava beans are a powerful and natural source of folate, not synthetic folic acid. A single cup of cooked fava beans provides a significant portion of the recommended daily intake for this crucial nutrient. By incorporating this legume into a balanced diet, you can enjoy its numerous health benefits, from supporting maternal health and cell development to contributing to a healthy heart and brain function. For those without the genetic disorder G6PD deficiency, fava beans are a delicious and nutrient-dense addition to any diet.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like fava beans. Folic acid is the synthetic version of vitamin B9 that is added to fortified foods and supplements.

Yes, cooking fava beans can reduce their folate content. As a water-soluble vitamin, folate can leach into the cooking water or be degraded by heat, though a significant amount remains.

Yes, fava beans are an excellent dietary source of natural folate. Adequate folate intake is especially important for pregnant women to help prevent neural tube defects in the developing fetus.

Cooked fava beans are a very good source of folate, comparable to cooked lentils on a per-cup basis. Both are rich in this essential vitamin.

While raw fava beans are more folate-dense, they are often cooked for better palatability and to remove potential toxins for those with certain sensitivities. Most people prefer to blanch or cook them.

For most people, fava beans are safe and healthy. However, individuals with the genetic disorder G6PD deficiency should avoid fava beans, as consumption can lead to hemolytic anemia.

In addition to folate, fava beans are rich in dietary fiber, protein, manganese, copper, and several other B vitamins. They also contain antioxidants and beneficial plant compounds.