Is Folate in Fish? A Comprehensive Look at Seafood's Vitamin B9 Content

January 9, 2026 •

4 min read

Folate, a B-vitamin often linked to green vegetables, is present in various foods, including seafood. The question, "is folate in fish?" arises when diversifying nutrient intake. The answer is yes, although the amount differs depending on the fish species.

Quick Summary

Fish and shellfish offer varying folate levels, though they are not considered primary sources compared to leafy greens. Certain seafood, such as crab and salmon, provide a modest amount of this essential B vitamin.

Key Points

Yes, fish contains folate: Many species of fish and shellfish provide a source of vitamin B9, but the concentration varies widely.
Shellfish often have more folate: Certain shellfish, like crab, tend to have higher folate content than most finfish.
Salmon is a decent source: Both wild and farmed Atlantic salmon contribute a modest, but beneficial, amount of folate per serving.
Fish is not a primary source: Compared to food sources like beef liver, spinach, and fortified cereals, fish is not the most concentrated source of folate.
Cooking affects content: The water-soluble nature of folate means that cooking methods like steaming or baking are preferable to deep-frying for nutrient retention.
Combine for optimal intake: The best way to get enough folate is by combining fish with other rich sources such as leafy greens, legumes, and fortified grains.

The Role of Folate in the Human Body

Folate, also known as vitamin B9, is a water-soluble B-complex vitamin that is essential for several bodily functions. It is important for producing and sustaining new cells, which makes it particularly crucial during periods of rapid growth, like pregnancy and infancy. Folate is vital for the synthesis and repair of DNA and RNA, assisting in the prevention of potentially harmful mutations. It also plays a role in protein metabolism and is crucial for red blood cell formation. A lack of folate can cause anemia, fatigue, and other severe health issues. Given its importance, understanding the dietary sources of this vitamin is key to maintaining good health.

Fish as a Source of Folate

Yes, many types of fish and seafood contain folate, but the concentration differs significantly. While seafood can contribute to B vitamins and other nutrients, it is generally not a high-potency source for folate when compared to fortified grains or leafy green vegetables. For instance, halibut provides only a small amount of folate compared to beef liver or spinach. However, for those who enjoy seafood, it can still be a valuable part of a balanced diet.

Folate Content by Fish Type

Specific fish and shellfish types offer different folate amounts. Shellfish, such as crab, tends to have a higher concentration than most finfish.

Crab: Among the highest in the seafood category, crab offers a notable amount of folate.
Atlantic Salmon (Farmed): This fish provides a decent amount of folate, contributing to daily needs.
Tuna: Found in both fresh and canned forms, tuna contains folic acid, which contributes to its nutritional profile alongside other B vitamins.
Halibut: A milder white fish, halibut offers a smaller, but still meaningful, amount of folate per serving.
Tilapia: This freshwater fish contains various B vitamins, including folic acid.
Catfish: Depending on whether it's farmed or wild, catfish can offer varying levels of folate.

Folate Comparison: Seafood vs. Other Sources

To put the folate content of fish into perspective, here is a comparison table using nutrient data, typically measured in micrograms (mcg) per 100 grams of the food.


Food Source	Folate Content (mcg/100g)	Notes
Beef Liver	290	Exceptionally high source
Spinach	194	Excellent plant-based source
Crab	51	One of the highest seafood sources
Wild Atlantic Salmon	29	Solid contribution for fish
Yellowfin Tuna	~24	Good source among finfish
Halibut	~12	Modest, but still beneficial
Catfish (Farmed)	12	Similar to halibut
Oranges	~30	A well-known fruit source

As the table shows, while fish and shellfish contain folate, they do not rival the concentrated amounts found in organ meats or leafy greens. They are, however, a reliable and healthy way to boost your overall intake.

Optimizing Your Folate Intake with Seafood

Incorporating fish into a folate-rich diet is a straightforward process. The key is to enjoy a variety of seafood and to prepare it in a way that minimizes nutrient loss. As a water-soluble vitamin, folate can be sensitive to prolonged exposure to heat, air, and sunlight.

Choose varied seafood: Incorporate different types of fish and shellfish into your diet throughout the week to get a range of nutrients.
Consider preparation methods: Instead of deep-frying, which can reduce nutrient content, opt for healthier cooking methods like baking, steaming, or grilling.
Pair with other sources: To maximize folate intake, combine seafood with other folate-rich ingredients. Serve baked salmon with steamed asparagus and a spinach salad, for instance.

A Balanced Approach to Folate-Rich Foods

For a complete intake of folate, rely on a diverse range of foods, not just fish. While the folate in fish is beneficial, it's a complementary source. Plant-based foods like legumes (lentils, chickpeas), beans, and dark green leafy vegetables like spinach and kale are excellent sources. Many breakfast cereals, breads, and pasta products are also fortified with folic acid, the synthetic form of folate. By combining various food groups, you can ensure you meet your daily recommended intake for this vital nutrient.

The Importance for Specific Populations

Adequate folate intake is especially important for women of childbearing age due to its critical role in preventing neural tube defects in developing fetuses. For these individuals, relying solely on fish might not be enough to meet the higher recommended daily intake, and they should focus on a variety of rich sources or consider supplements as advised by a healthcare professional.

Conclusion

So, is folate in fish? The answer is yes, although the amount is typically modest compared to other well-known sources. Seafood, particularly crab and salmon, contributes to total folate intake alongside other beneficial nutrients. By incorporating various fish and shellfish into a balanced diet that also includes plenty of leafy greens, legumes, and fortified products, you can ensure a robust and healthy supply of this essential vitamin. While not a powerhouse of folate on its own, fish plays a valuable role in a nutrient-rich and diverse diet.

For more information on folate and its dietary sources, you can visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Crab generally contains the highest folate content among commonly consumed seafood, followed by salmon.

It is not recommended to rely solely on fish for your folate intake. While it contributes to your diet, you should also consume leafy greens, legumes, and fortified grains to meet daily requirements.

Yes, canned tuna contains folic acid (a form of folate) and other beneficial B vitamins. However, fresh tuna varieties often contain higher amounts.

Yes, folate is a water-soluble vitamin and can be destroyed by prolonged heat, air, or sunlight. Cooking methods like steaming, baking, or grilling are better for retaining the nutrient.

Fish can be part of a healthy pregnancy diet due to other nutrients like omega-3s, but a healthcare provider should be consulted regarding mercury levels. Since folate is critical during pregnancy, relying on fish alone is not advised.

Yes, fish and seafood are excellent sources of other B vitamins, most notably vitamin B12. They also contain protein and healthy fats.

The folate content in fish is significantly lower than in beef liver. For example, a 3-ounce serving of beef liver contains more than half the daily recommended intake of folate, far surpassing any typical serving of fish.