Is there folate in almonds?: A Deep Dive into Almond Nutrition

November 1, 2025 •

4 min read

An ounce of raw almonds contains a modest yet valuable amount of folate, with multiple sources showing a range from approximately 8 to 15 mcg. This confirms that yes, there is folate in almonds, but it raises the question of how significant this contribution is to your daily nutritional needs.

Quick Summary

Almonds are a source of naturally occurring folate, providing a small but beneficial amount of this essential B vitamin. This nut also delivers a rich mix of other nutrients, including vitamin E, magnesium, and healthy fats, contributing to a well-rounded diet.

Key Points

Almonds contain folate: Raw and soaked almonds are a natural source of folate, a key B vitamin.
Folate content varies: A 1-ounce serving of almonds provides a small but helpful amount of folate, typically ranging from 8 to 15 mcg.
Rich in other nutrients: Beyond folate, almonds are packed with vitamin E, magnesium, healthy fats, fiber, and protein.
Important for pregnancy: The folate in almonds contributes to the higher needs during pregnancy, which is crucial for fetal development.
Best consumed raw or soaked: For maximum nutrient benefit, consume raw almonds. Soaking can aid in digestion and nutrient absorption.
Not a primary source: While beneficial, almonds should be part of a diverse diet that includes other folate-rich foods like leafy greens and legumes to meet daily requirements.

Understanding the Nutritional Profile of Almonds

Almonds are a well-regarded snack, praised for their satisfying crunch and healthy fat content. However, their nutritional appeal extends far beyond just fat, protein, and fiber. A comprehensive look at the almond reveals a powerhouse of vitamins and minerals, including the essential B vitamin, folate. Folate, also known as vitamin B9, plays a vital role in the body, from helping to produce healthy red blood cells to supporting proper cell division.

Folate Content in Almonds

While not the most concentrated source, almonds do contribute to your daily folate intake. Nutrient data shows that a 1-ounce serving (about 23 almonds) contains between 8 and 15 mcg of total folate. For adults, the recommended daily allowance (RDA) is 400 mcg of Dietary Folate Equivalents (DFE). This means a handful of almonds provides a small portion of your daily requirement. For context, 100 grams of almonds, which is a significantly larger portion, can offer about 44 mcg of folate. While this amount is not a complete solution for high folate needs, such as during pregnancy, it’s a healthy contributor within a diverse diet.

The Difference: Folate vs. Folic Acid

It is important to understand the distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods like almonds, leafy greens, and legumes. Folic acid is the synthetic, man-made version added to supplements and fortified foods like breakfast cereals and flour. The body absorbs folic acid more easily than food folate, which is why supplements are often recommended for those with high needs, such as pregnant women. Almonds, like other whole foods, provide natural folate, making them a healthy component of your overall intake.

Beyond Folate: The Full Nutritional Spectrum

Almonds offer a spectrum of other beneficial nutrients that support overall health.

A Powerhouse of Nutrients

Vitamin E: A potent antioxidant, Vitamin E helps protect your cells from oxidative stress and is crucial for immune function. A 30-gram serving of almonds can provide a significant portion of the daily value for this vitamin.
Magnesium: This mineral is involved in hundreds of bodily processes, including nerve and muscle function, blood sugar control, and blood pressure regulation. Almonds are one of the best food sources of magnesium.
Healthy Fats: The monounsaturated and polyunsaturated fats in almonds are beneficial for heart health, helping to lower levels of “bad” LDL cholesterol.
Fiber: A 30-gram serving of almonds offers a good amount of fiber, which is important for digestive health and can promote feelings of fullness.
Protein: As a source of plant-based protein, almonds are excellent for providing sustained energy and supporting muscle maintenance.
Calcium: Important for bone health, especially for those with dairy sensitivities, almonds provide a source of calcium along with other bone-supporting minerals.

Almonds vs. Other Nuts: A Folate Comparison

While almonds contain folate, their concentration is lower compared to some other nuts and seeds. The table below illustrates the approximate folate content in a 1-ounce (28g) serving of various nuts, helping to provide context for almond's contribution.


Nut/Seed (1 oz)	Approximate Folate (mcg)
Almonds	8-15
Walnuts	28
Flax Seeds	25
Cashews	19
Pistachios	14
Chia Seeds	14

This comparison shows that while almonds are not at the top of the list for folate among nuts and seeds, they still offer a respectable amount, especially when consumed regularly as part of a varied diet.

Incorporating Almonds into Your Diet for Folate and More

Adding almonds to your diet is easy and can be done in several ways to reap the benefits of their folate and other nutrients. For maximum nutritional benefit, consider opting for raw, unsalted almonds.

Snack on them: A handful of raw or soaked almonds makes for a convenient and satiating snack. Soaking almonds overnight can aid digestion and increase nutrient absorption by reducing tannins in the skin.
Add to meals: Chop and sprinkle almonds over salads, oatmeal, or yogurt for added texture and nutrients.
Use almond butter: Spread almond butter on whole-grain toast or mix it into smoothies for a creamy, nutrient-rich boost.
Bake with almond flour: For gluten-free baking, almond flour can be used as a substitute for regular flour, adding a boost of protein and healthy fats.
Make your own almond milk: Creating homemade almond milk avoids the added sugars and preservatives often found in commercial varieties.

Conclusion

In summary, the answer to the question, "Is there folate in almonds?" is a definitive yes. While not a primary source compared to foods like leafy greens or fortified grains, almonds are a valuable contributor to your daily folate intake. Beyond folate, they provide an impressive array of other nutrients, including heart-healthy fats, vitamin E, and magnesium, making them a stellar choice for a healthy diet. By incorporating almonds in moderation, you can enjoy a delicious and nutrient-dense food that supports your overall wellness. For more detailed information on folate recommendations, you can consult the NIH Fact Sheet on Folate.

Frequently Asked Questions

One ounce of almonds, which is about 23 kernels, typically contains between 8 and 15 mcg of total folate, depending on the specific source.

While almonds contain folate, they are not considered a major source compared to foods like lentils, spinach, or fortified grains. However, they are a healthy way to supplement your folate intake.

Folate is the naturally occurring form of vitamin B9 found in whole foods like almonds. Folic acid is the synthetic form used in fortified foods and supplements, which is often more easily absorbed by the body.

Cooking methods can sometimes reduce the folate content in foods. To preserve the most nutrients, including folate, it is recommended to consume almonds raw.

You can add almonds to a folate-rich diet by snacking on them, mixing them into salads or cereals, or using almond butter. Combining them with other high-folate foods like spinach salads or lentil dishes will increase your total intake.

Yes, eating almonds in moderation during pregnancy is beneficial. They contain folate, which is crucial for fetal brain development and preventing neural tube defects. However, supplemental folic acid is often still necessary to meet increased demands during pregnancy.

The folate content is similar in raw and soaked almonds, but soaking can aid in digestion and nutrient absorption by breaking down the skin's tannins, which can inhibit nutrient uptake.