Is Quinoa High in Folate? An In-Depth Nutritional Diet Analysis

November 3, 2025 •

3 min read

While lentils and spinach are often cited as folate powerhouses, a single cup of cooked quinoa can contribute nearly 20% of your daily folate needs, making it a respectable source for this essential B vitamin. This article provides a deeper dive into the nutritional composition of this popular grain and answers the question: is quinoa high in folate?

Quick Summary

This article examines the folate content of quinoa, detailing its contribution to daily nutritional needs and comparing it to other folate-rich foods like lentils and spinach. It also highlights the overall health benefits of including quinoa in a balanced diet.

Key Points

Good Source, Not the Highest: A cup of cooked quinoa provides a good portion of the daily folate recommendation, but not as much as foods like lentils or spinach.
Essential B Vitamin: Folate (vitamin B9) is critical for DNA synthesis, cell division, and producing red blood cells.
Crucial for Pregnancy: Adequate folate is vital during early pregnancy to prevent neural tube defects in infants.
Distinction between Folate and Folic Acid: Folate is natural, while folic acid is the synthetic form often added to fortified foods.
Enrich Your Diet: Combining quinoa with other folate-rich foods like leafy greens, legumes, and citrus fruits is the best way to boost your intake.
Supports Heart Health: Folate helps regulate homocysteine levels, which is linked to cardiovascular disease risk.
Overall Nutrition: Quinoa's value lies in its balanced nutritional profile, including complete protein, fiber, and other minerals, complementing its folate content.

Quinoa's Place in a Nutrient-Rich Diet

Quinoa, an ancient seed often treated as a grain, has earned a reputation as a health food powerhouse. It is a complete protein, meaning it contains all nine essential amino acids, and is a rich source of fiber, magnesium, and iron. The health benefits are numerous, supporting everything from digestive health to providing antioxidants. However, when it comes to specific micronutrients like folate, it's important to understand where quinoa stands in the broader landscape of nutritious foods.

Quinoa's Folate Content Explained

Folate, or vitamin B9, is a water-soluble vitamin essential for many bodily functions, including DNA synthesis and the formation of red blood cells. The amount of folate in quinoa can vary slightly depending on the preparation and variety. One cup of cooked quinoa (approximately 185 grams) contains between 77.7 and 83.3 micrograms (mcg) of folate, representing around 19-21% of the daily value (DV) for an adult. Uncooked quinoa may contain up to 132.7 mcg/100g. While a good source, cooking can impact the final amount due to folate's water-soluble nature.

Folate vs. Folic Acid: A Key Distinction

Naturally occurring folate in foods differs from folic acid, the synthetic form added to fortified foods and supplements. The body absorbs folic acid more readily. Folic acid fortification of enriched grain products, mandated by the FDA since 1998, has helped reduce neural tube defects. Both forms contribute to total folate intake, but natural sources like quinoa offer additional nutrients.

Folate in Context: Quinoa vs. Other Sources

While quinoa is a good source of folate, it is not among the highest. The table below compares quinoa's folate content to other rich sources.


Food (Cooked)	Serving Size	Folate (mcg)	% Daily Value	Notes
Quinoa	1 cup (185g)	~78 mcg	~19%	Provides a significant portion, plus fiber and minerals.
Lentils	1 cup	358 mcg	90%	One of the most folate-dense plant-based foods.
Spinach	1 cup	263 mcg	66%	Excellent source, especially when cooked.
Chickpeas	1 cup	282 mcg	71%	Another legume high in folate and protein.
Asparagus	1 cup	268 mcg	67%	A top vegetable source of folate.

This comparison shows that legumes and certain vegetables provide significantly more folate per serving than quinoa.

Why is Folate Important for Your Health?

Folate is crucial for several health functions:

DNA Synthesis: Essential for creating and repairing DNA, vital for cell growth and division.
Red Blood Cells: Necessary for producing healthy red blood cells and preventing megaloblastic anemia.
Pregnancy: Critical for preventing neural tube defects in infants.
Cardiovascular Health: Helps regulate homocysteine levels, which are linked to heart disease risk.

Incorporating Quinoa and Other Folate-Rich Foods

Increasing folate intake is achievable through a varied diet. Consider these tips:

Combine quinoa with other folate-rich ingredients like spinach and chickpeas in salads.
Include dark leafy greens in meals.
Eat more legumes such as lentils, beans, and peas.
Add citrus fruits to your diet.
Look for fortified cereals and grains if needed.

Conclusion Quinoa is a good source of folate, providing a notable portion of the daily recommended intake. Its value is enhanced by its comprehensive nutritional profile, including complete protein, fiber, and essential minerals. A balanced diet incorporating quinoa and other folate-rich foods like lentils, spinach, and fortified grains is an effective way to maintain healthy folate levels.

For more information on folate, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

One cup of cooked quinoa contains approximately 77.7 to 83.3 micrograms (mcg) of folate, which is about 19-21% of the daily value for an adult.

While quinoa is a good source, spinach is significantly higher in folate. One cup of cooked spinach provides around 263 mcg of folate, more than three times the amount found in a cup of cooked quinoa.

No, folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic form used in supplements and fortified foods.

Folate is especially important during pregnancy to prevent neural tube defects (NTDs) like spina bifida and anencephaly in the developing fetus.

Yes, as a water-soluble vitamin, folate can be reduced during the cooking process through leaching into the water. Boiling may have a slight impact, but it's not a drastic reduction.

Other excellent sources of folate include lentils, chickpeas, asparagus, spinach, and fortified cereals. Incorporating a variety of these foods will help ensure adequate intake.

It is extremely rare to consume too much folate from food alone. The upper limit for folic acid from supplements and fortified foods is 1,000 mcg per day, as high levels can mask a vitamin B12 deficiency.