What breakfast foods have folate in them?

October 8, 2025 •

4 min read

According to the CDC, folic acid fortification of grains has been highly effective in increasing folate intake, with many fortified breakfast cereals providing a substantial portion of the recommended daily value. These and other natural food sources make it simple to incorporate folate-rich foods into your morning meal. Knowing what breakfast foods have folate in them is key to helping support red blood cell formation, cell growth, and overall health.

Quick Summary

Folate is a vital B vitamin found in natural food sources like eggs, leafy greens, legumes, and citrus fruits. Folic acid, the synthetic form, is commonly added to fortified grains and cereals. Incorporating these foods into your breakfast helps support red blood cell production, DNA synthesis, and overall well-being. Easy breakfast ideas range from spinach omelets and avocado toast to fortified cereals with berries.

Key Points

Eggs are a Great Source: One large egg provides a good amount of naturally occurring folate, especially concentrated in the yolk.
Fortified Cereals are Potent: Many breakfast cereals are fortified with synthetic folic acid, with some providing 100% of the daily value in a single serving.
Avocado Offers Folate and Healthy Fats: Adding half an avocado to your breakfast can provide a significant folate boost along with heart-healthy monounsaturated fats.
Leafy Greens are Versatile: Spinach can be easily incorporated into omelets or smoothies to add a substantial amount of natural folate to your morning meal.
Citrus Fruits Provide a Fresh Boost: Oranges and other citrus fruits are excellent natural sources of folate and can be eaten whole or as juice.
Legumes aren't Just for Dinner: Incorporate black beans or lentils into savory breakfast burritos or hashes for a high-folate, high-fiber start to your day.
Cooking Method Matters: Boiling vegetables can reduce folate content, so steaming or sautéing is a better way to preserve this nutrient.

Why Folate is a Vital Nutrient for Your Morning

Folate, also known as vitamin B9, is a water-soluble vitamin essential for numerous bodily functions. It plays a critical role in producing healthy red blood cells, which carry oxygen throughout the body. Folate is also crucial for cell growth and division, making it particularly important during periods of rapid growth, such as pregnancy and infancy. A folate deficiency can lead to megaloblastic anemia, which causes fatigue and weakness. The synthetic form of folate, folic acid, is often added to foods because it is more stable and absorbed more effectively than the natural form found in many foods. Starting your day with a folate-rich breakfast is an excellent way to ensure you are meeting your daily needs.

Folate-Rich Breakfast Foods: A Comprehensive Guide

Natural Food Sources

Eggs: A versatile and protein-packed breakfast staple, a single large egg contains about 22 mcg of folate, contributing to your daily intake. The folate is primarily concentrated in the yolk.
Avocado: This creamy fruit is an excellent source of folate. Half of a medium-sized avocado contains roughly 82 mcg of folate, making it a delicious addition to breakfast dishes like toast or smoothies.
Citrus Fruits: Refreshing and vitamin-rich, citrus fruits are a great way to start your day. One large orange provides approximately 55 mcg of folate, while other options like grapefruit also contribute. Consider adding orange slices to a fruit salad or drinking a glass of 100% orange juice.
Leafy Greens: Spinach and other leafy greens are potent sources of natural folate. A cup of raw spinach offers about 58 mcg of folate and can be easily incorporated into an omelet, scrambled eggs, or a breakfast smoothie.
Legumes: While not a traditional breakfast item for all, incorporating legumes can significantly boost your morning folate. Beans can be used in a breakfast burrito or as part of a savory hash. Cooked lentils are also a rich source, with one cup providing a substantial amount of folate. Baked beans on toast is a popular folate-rich option in many places.
Nuts and Seeds: Many nuts and seeds are good sources of folate. An ounce of sunflower seeds provides a decent amount and can be sprinkled on top of yogurt or oatmeal for extra texture and nutrients.
Bananas: A convenient and easy-to-add fruit for breakfast, a medium banana offers a respectable 23.6 mcg of folate.

Fortified Grain Products

Fortified foods are an easy way to increase your folic acid intake, as the synthetic version is readily absorbed by the body. Many countries mandate the fortification of certain grain products to boost public folate levels, helping to prevent neural tube defects in infants.

Fortified Breakfast Cereals: Check the nutrition label on your favorite cereal box. Many popular brands are fortified with 100% of the Daily Value for folic acid, providing 400 mcg in a single serving. Some examples include various General Mills and Kellogg's cereals.
Fortified Breads: Many commercially sold breads, especially those made with enriched wheat flour, are fortified with folic acid. An English muffin or a piece of toast made with fortified bread can be a simple way to add more folic acid to your breakfast.

Folate-Rich Breakfast Ideas

Spinach and Feta Omelet: Sauté a handful of spinach and crumble feta cheese into your eggs for a savory, folate-rich meal.
Avocado Toast: Mash half an avocado onto a slice of fortified whole-grain toast and top with a sprinkle of sunflower seeds and a dash of pepper.
Berry and Granola Parfait: Layer Greek yogurt, high-folate berries like strawberries and raspberries, and a folate-fortified granola for a sweet and nutritious option.
Breakfast Burrito: Fill a whole-wheat tortilla with scrambled eggs, black beans, and a slice of avocado for a hearty and flavorful morning meal.
Green Smoothie: Blend spinach, half an avocado, and a banana with your choice of milk or yogurt for a quick and nutrient-dense drink.

Comparison Table: Folate in Breakfast Foods


Breakfast Food Item	Serving Size	Approximate Folate (mcg)	Natural/Fortified Source	Key Vitamins/Minerals	Quick Breakfast Idea
Fortified Cereal	3/4 cup	400	Fortified	Iron, B vitamins	Cereal with berries
Cooked Lentils	1 cup	358	Natural	Protein, Fiber, Iron	Mixed into a savory breakfast bowl
Cooked Spinach	1/2 cup	131	Natural	Vitamins A, C, K	Added to an omelet
Cooked Asparagus	1/2 cup	134	Natural	Antioxidants, Fiber	Roasted with scrambled eggs
Avocado	1/2 medium	82	Natural	Monounsaturated fats, Potassium	Sliced on toast
Orange	1 large	55	Natural	Vitamin C, Antioxidants	Sliced in a fruit salad
Egg	1 large	22	Natural	Protein, Vitamin B12	Scrambled or poached

Conclusion: Fueling Your Day with Folate

Ensuring you get enough folate is easy when you know which breakfast foods to include in your diet. From natural sources like eggs, leafy greens, avocados, and citrus fruits to fortified options such as cereals and breads, the options are plentiful and delicious. A folate-rich diet is especially important for women of childbearing age to help prevent neural tube defects and supports overall cell growth and red blood cell production for everyone. By building a habit of including these versatile foods in your morning routine, you can take a simple, proactive step towards better health. If you are pregnant, planning to become pregnant, or have a condition affecting nutrient absorption, it's wise to consult a healthcare professional about your folate needs, as supplements might be necessary.

Food Standards Australia New Zealand on Folic Acid Fortification

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic, more stable form used to fortify foods and in supplements. Folic acid is also more easily absorbed by the body.

The recommended daily intake of folate for healthy adults is 400 mcg. Requirements increase for pregnant and lactating women.

Yes, folate is a water-soluble vitamin and is sensitive to heat. Studies have shown that boiling vegetables can lead to significant folate loss, so steaming or microwaving is often recommended.

Folic acid fortification is considered safe, and it has successfully reduced the prevalence of neural tube defects. However, high-level intake of synthetic folic acid could potentially mask a vitamin B12 deficiency, so moderation and a balanced diet with natural sources are advised.

Beyond breakfast, other rich sources of folate include beef liver, legumes like kidney beans and black-eyed peas, asparagus, beets, and nuts and seeds.

Adequate folate intake is crucial during early pregnancy to support healthy fetal growth and development and to significantly reduce the risk of neural tube defects, such as spina bifida.

Symptoms of folate deficiency can include fatigue, weakness, a sore or inflamed tongue, mouth ulcers, headaches, and palpitations. If you suspect a deficiency, it's best to consult a doctor.