Is Folate Listed on a Nutrition Label? Your Guide to Finding it

December 6, 2025 •

4 min read

Since 1998, the U.S. Food and Drug Administration (FDA) has required folic acid fortification in certain grain products. This change directly impacts how and if folate is listed on a nutrition label, often in a format that can be confusing for consumers.

Quick Summary

The new nutrition label displays total folate as Dietary Folate Equivalents (DFEs) and separately lists added folic acid in parentheses. This clarifies the types and amounts of vitamin B9 in foods and supplements.

Key Points

Look for DFE: Total folate is listed in micrograms of Dietary Folate Equivalents.
Spot Folic Acid: Added folic acid is shown in parentheses below the DFE value.
Identify Fortification: Enriched grain products like cereals and pasta often have added folic acid.
Understand DFE Basis: DFE accounts for folic acid being better absorbed than natural folate.
Know the Difference: Folate is natural, folic acid is synthetic and more stable.
Consider Folic Acid for Pregnancy: Adequate folic acid intake is crucial for preventing birth defects.
Check Supplement Labels: Supplements may list folic acid or L-methylfolate.

Navigating the Nutrition Facts Label for Folate

When you look at a Nutrition Facts label, finding folate involves understanding the terms used. The label now shows folate in micrograms (mcg) of Dietary Folate Equivalents (DFEs). This DFE value accounts for the differing ways your body absorbs natural folate and synthetic folic acid. If folic acid has been added to the product, the label will also specify the amount of folic acid in parentheses. This updated labeling helps consumers identify the total amount of vitamin B9 and distinguish between naturally occurring folate and added folic acid. The Daily Value (DV) on the label is based on 400 mcg DFE for most adults, providing context for the amount in a single serving.

What Dietary Folate Equivalents (DFEs) Mean

DFEs are a standardized way to measure folate intake because folic acid is more easily absorbed than folate found naturally in foods. The conversion rate reflects this difference: 1 mcg of food folate equals 1 mcg DFE, while 1 mcg of folic acid equals 1.7 mcg DFE. So, the DFE value is a calculation of both forms. For example, a label might show "667 mcg DFE (400 mcg folic acid)", indicating the total DFE includes 400 mcg of added folic acid. This detail helps consumers understand the potency and source of the folate they are consuming.

Folate vs. Folic Acid on the Label

It's important to recognize the difference between folate and folic acid on a nutrition label. Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens, beans, and eggs. Folic acid is the synthetic form, which is more stable and used in fortified foods and supplements. Folic acid's stability and higher absorption rate make it particularly effective in preventing neural tube defects. When a product like enriched pasta or cereal has added folic acid, it will be listed separately in parentheses on the label. If the product only contains natural folate, there will be no parenthetical listing for folic acid.

Fortified Foods and Natural Sources

Mandatory fortification of enriched grain products with folic acid since 1998 has significantly contributed to many people's intake. Foods such as enriched bread, cereals, flour, and pasta are common sources of added folic acid. Unlike natural folate, which can be lost during cooking due to heat and light sensitivity, folic acid remains stable.

The Importance of Folic Acid

Folic acid is especially important for women of childbearing age, who need 400 mcg daily to help prevent neural tube defects. Fortified foods are a key source of this readily available nutrient. The amount of folic acid listed in parentheses on a label is a direct indicator of the amount of this protective synthetic form in the food. While natural folate is beneficial, relying solely on natural food sources may not guarantee sufficient intake, partly because cooking can reduce the amount of folate.

Key Sources of Folate

Meeting your daily folate needs can come from a variety of sources. These include foods with naturally occurring folate and those fortified with folic acid, as well as supplements.

Naturally Occurring Folate Sources

Spinach and other dark leafy greens
Legumes like beans and peas
Citrus fruits
Avocado
Eggs

Fortified Foods & Supplement Sources (Folic Acid)

Enriched bread, pasta, rice, and flour
Fortified breakfast cereals
Multivitamins and prenatal vitamins

Folate Metabolism and Genetics

Most individuals can effectively process both natural folate and folic acid. However, some people have a genetic variation (MTHFR polymorphism) that affects their ability to convert folic acid into its active form, L-methylfolate. For these individuals, supplements containing L-methylfolate might be suggested, although the CDC still recommends folic acid for preventing neural tube defects. Supplement labels should be checked carefully as they may list 5-MTHF (another name for L-methylfolate) instead of folic acid. If you have concerns about your folate metabolism, consult a healthcare provider.

Conclusion: Finding Folate on Your Label

Yes, folate is listed on a nutrition label, provided it's required based on fortification. The key information to look for is the Dietary Folate Equivalent (DFE) value, usually in micrograms (mcg), which shows the total vitamin B9 content. Additionally, if the product contains added synthetic folate, you will see the amount of folic acid listed in parentheses below the DFE. This FDA-mandated labeling helps consumers understand the types and amounts of folate they are getting. Paying attention to the folic acid content is particularly important for women who are or may become pregnant due to its role in preventing neural tube defects. By understanding these details, you can make informed dietary choices. Find more details on the Nutrition Facts Label from the FDA here.


Feature	Natural Folate	Folic Acid (Synthetic)
Source	Found in foods like leafy greens, legumes, eggs.	Added to fortified foods (enriched grains) and supplements.
Absorption	About 50% absorbed.	About 85% absorbed.
Stability	Easily destroyed by heat and light.	More stable.
Labeling	Included in total DFE.	Listed in parentheses below DFE.
Key Role	General cellular functions.	Prevents neural tube defects, treats deficiency.

Frequently Asked Questions

Folate is shown as DFE (Dietary Folate Equivalents) because the body absorbs synthetic folic acid more efficiently than the natural folate found in foods. DFE provides a standardized measure that accounts for this difference.

You can tell if folic acid has been added by looking at the Nutrition Facts label. The amount of added folic acid will be listed in parentheses directly below the total folate DFE value.

Folate is a required nutrient on the label primarily when folic acid has been added to the product. It is mandatory for fortified conventional foods and dietary supplements.

Folate is the form of vitamin B9 that occurs naturally in foods. Folic acid is the synthetic, man-made form that is more chemically stable and is added to fortified foods and supplements.

Folic acid is emphasized for women of childbearing age because adequate intake before and during early pregnancy is critical for preventing neural tube defects in infants. Its higher bioavailability also makes it an effective way to increase folate status.

Common foods fortified with folic acid include enriched grain products such as bread, breakfast cereals, pasta, rice, and flour. Look for the term 'enriched' on the packaging.

The %DV (Percent Daily Value) for folate indicates how much a serving of the food contributes to a 2,000-calorie daily diet. A %DV of 20% or more per serving is considered a high source, while 5% or less is a low source.

Yes, natural folate in foods is sensitive to heat and light, so a significant amount can be lost during cooking. Synthetic folic acid, however, is much more stable.