Understanding the Nutritional Value: How much folic acid is in 2 eggs?

October 26, 2025 •

4 min read

While the terms are often used interchangeably, it's important to know that eggs naturally contain folate, not folic acid. A single large egg contains approximately 22 mcg of folate, meaning you can expect about 44 mcg of natural folate from two eggs. This versatile food contributes to your overall intake of this vital B vitamin, which is crucial for red blood cell formation and DNA synthesis.

Quick Summary

Two large eggs provide approximately 44 micrograms of folate, a key B vitamin important for cell function and DNA production. Folate is the naturally occurring form found in eggs, while folic acid is its synthetic version used in supplements and fortified foods. Though eggs are a good dietary source of folate, they should be consumed as part of a balanced diet that includes a variety of other nutrient-rich foods.

Key Points

Folate vs. Folic Acid: Folate is the natural form of Vitamin B9 found in eggs, while folic acid is the synthetic form used in supplements and fortified foods.
Two Large Eggs Contain ~44 mcg Folate: Based on standard nutritional data, a pair of large eggs provides approximately 44 micrograms of folate, contributing to your daily needs.
Folate is Essential for DNA and Red Blood Cells: This vitamin is critical for the synthesis and repair of DNA and for the production of healthy red blood cells, which prevents anemia.
Crucial During Pregnancy: Adequate folate intake is vital for preventing neural tube defects in infants and is a key recommendation for women of childbearing age.
Eggs are Part of a Balanced Approach: While a good source, eggs should be complemented by other folate-rich foods like leafy greens, legumes, and fortified grains to meet daily requirements.
Cooking Eggs Does Not Significantly Degrade Folate: Unlike some other foods, the folate in eggs is relatively stable during cooking, and retention can even be increased with certain methods.
Folate Concentration in the Yolk: The majority of the folate content in an egg is located in the yolk, which also contains other important nutrients like choline.

Folate vs. Folic Acid: Clarifying the Terminology

Before diving into the numbers, it's essential to understand the difference between folate and folic acid. Folate is the general term for a group of water-soluble B vitamins, specifically vitamin B9, that occur naturally in foods like leafy greens, citrus fruits, and eggs. Folic acid, on the other hand, is the synthetic (man-made) form of folate found in dietary supplements and fortified foods, such as bread, pasta, and cereals. The body can absorb folic acid more efficiently than natural folate, which is why it is used in supplements to effectively raise folate levels.

How much folate is really in two eggs?

Based on nutritional data, a single large hard-boiled egg contains about 22 micrograms (mcg) of folate. Therefore, consuming two large eggs provides roughly 44 mcg of folate. This represents a solid contribution towards the recommended daily intake for most adults, which is 400 mcg of Dietary Folate Equivalents (DFE) per day. It is important to note that the folate content is primarily concentrated in the egg yolk. When considering the DFE, 1 mcg of food folate is equivalent to 1 mcg DFE, while 1 mcg of folic acid is equal to 1.7 mcg DFE due to higher bioavailability.

The Health Benefits of Folate

Folate is a cornerstone of good health, playing a critical role in numerous bodily functions. Its most well-known function is aiding in the synthesis and repair of DNA, a process that is vital for cell growth and replication. This is particularly important during periods of rapid cell division, such as infancy and pregnancy.

Red Blood Cell Production: Folate works in tandem with vitamin B12 to produce healthy red blood cells, which carry oxygen throughout the body. A deficiency can lead to folate-deficiency anemia, causing fatigue and weakness.
Pregnancy and Fetal Development: Adequate folate intake, especially before and during early pregnancy, is crucial for preventing neural tube defects in the developing fetus, such as spina bifida. This is why pregnant women or those planning to conceive are advised to take a folic acid supplement.
Cognitive Function and Mental Health: Low folate levels have been linked to cognitive decline and an increased risk of dementia. Supplementation may help improve brain function and can be used to treat symptoms of depression in combination with other medications.
Heart Health: Folate helps to break down homocysteine, an amino acid associated with an increased risk of heart disease when present in high levels. By regulating homocysteine, folate may contribute to better cardiovascular health.

Comparison of Folate Sources

While eggs are a good source of folate, they are not the only option. A balanced diet should include a variety of folate-rich foods to meet daily requirements. The following table compares the folate content of two large eggs with other common food sources:


Food Source	Folate (mcg DFE per serving)	Percent Daily Value*
Two large eggs	~44 mcg (food folate)	11%
1/2 cup boiled spinach	131 mcg (food folate)	33%
4 spears boiled asparagus	89 mcg (food folate)	22%
1/2 cup cooked black-eyed peas	105 mcg (food folate)	26%
1 cup romaine lettuce (shredded)	64 mcg (food folate)	16%
1 medium banana	24 mcg (food folate)	6%
1 slice fortified bread	~50 mcg (folic acid)	13%

*Based on a 400 mcg DFE daily value.

Maximizing Your Folate Intake

To ensure you are getting enough folate, consider incorporating a variety of sources into your meals. While eggs provide a convenient and bioavailable form of this nutrient, pairing them with other foods can enhance your intake.

Here are some tips for boosting your folate intake:

Start your day with scrambled eggs alongside a side of sautéed spinach.
Add boiled eggs to your lunch salad with romaine lettuce and other green vegetables.
Snack on a handful of peanuts or a bowl of fortified cereal.
Cook up a bean chili or lentil soup for a folate-rich meal.
Include asparagus or broccoli as a side dish with dinner.
Choose fortified grain products like bread, rice, and pasta.

The role of cooking

Some cooking methods can reduce the natural folate content in foods, as it is a water-soluble vitamin that can be lost in boiling water. However, the folate in eggs is relatively stable during cooking, and methods like frying or boiling may even increase its retention in the yolk. When cooking vegetables, steaming or microwaving can help preserve their folate content better than boiling.

Conclusion

To conclude, two large eggs provide approximately 44 micrograms of naturally occurring folate, a valuable B vitamin that supports critical functions like red blood cell production, DNA synthesis, and fetal development. While eggs are a good source, they should be part of a diverse diet that includes a wide range of other folate-rich foods, such as leafy greens, legumes, and fortified grains. For certain populations, especially women of childbearing age, a folic acid supplement is often recommended to ensure optimal levels and prevent birth defects. By understanding the difference between folate and folic acid and consuming a varied diet, you can effectively meet your body's needs for this essential nutrient.

For more in-depth information on folic acid and its role in human health, visit the Centers for Disease Control and Prevention's website.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like vegetables, eggs, and fruits. Folic acid is the synthetic form of vitamin B9, which is used in supplements and is added to fortified foods like cereals and bread.

While two large eggs provide a good amount of folate (~44 mcg), they do not meet the full 400 mcg recommended daily intake for most adults. They should be eaten as part of a balanced diet that includes other folate-rich sources like leafy greens and legumes.

Sufficient folate is essential for producing and repairing DNA, which is vital for cell growth. It is also necessary for creating red blood cells, preventing anemia, and is especially important during pregnancy to prevent birth defects.

It is difficult to consume excessive folate from food alone. However, high doses of folic acid from supplements can potentially mask a vitamin B12 deficiency. It is important to stick to the recommended dosage or consult a healthcare provider.

The folate found in eggs is relatively stable during cooking. Some research suggests that cooking methods like frying and boiling may even increase folate retention in the egg yolk.

The majority of an egg's folate is found in the yolk. The yolk is also the primary source of other key nutrients like choline.

Symptoms of a folate deficiency can include fatigue, weakness, mouth sores, a swollen tongue, and neurological issues. In pregnant women, deficiency can lead to severe complications like neural tube defects.