What Food Contains Folic Acid? A Comprehensive Guide to Folate and Fortified Sources

November 13, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), the mandatory fortification of cereal grains with synthetic folic acid has prevented over 1,300 neural tube defects (NTDs) annually in the United States. This critical B vitamin is found in a wide variety of foods, with two key forms: natural folate and synthetic folic acid, both playing a vital role in maintaining your overall health.

Quick Summary

A diverse range of foods provides vitamin B9, including natural folate in vegetables, legumes, and fruits, and synthetic folic acid added to fortified grain products. This vitamin is essential for cellular health, DNA synthesis, and is especially crucial for preventing birth defects during pregnancy.

Key Points

Natural vs. Synthetic: Understand the difference between natural folate found in whole foods and synthetic folic acid used in fortified products and supplements.
Top Natural Sources: Prioritize leafy greens, legumes, and citrus fruits to naturally increase your folate intake.
Fortified Grains: Identify fortified foods by looking for the term “enriched” on labels of items like cereal, bread, and pasta.
Preserve Nutrients: Use cooking methods like steaming to preserve folate in vegetables, as it is a water-soluble vitamin.
Pregnancy Importance: For women of childbearing age, consistent folic acid intake is crucial for preventing serious birth defects, as recommended by health organizations like the CDC.
Support Red Blood Cells: Folic acid and folate are essential for the production of healthy red blood cells, helping to prevent certain types of anemia.

Understanding Folate vs. Folic Acid

Folate is the naturally occurring form of vitamin B9 found in whole foods, while folic acid is the synthetic version used in supplements and added to fortified foods to increase their nutritional value. Both are essential for processes like cell growth and DNA formation, but folic acid is generally better absorbed by the body.

Natural Food Sources Rich in Folate

Many natural foods are excellent sources of folate. Incorporating a variety into your diet supports a robust intake of this crucial vitamin:

Leafy Green Vegetables

Dark leafy greens are exceptionally rich in folate.

Spinach
Asparagus
Brussels Sprouts
Kale and Romaine Lettuce

Legumes, Beans, and Peas

These are not only high in protein and fiber but also a top source of folate.

Lentils
Chickpeas (Garbanzo Beans)
Black-Eyed Peas and Kidney Beans

Fruits

Several fruits, particularly citrus varieties, contain folate.

Oranges and Orange Juice
Avocados
Papaya

Animal Products

Some animal products are good sources of folate.

Beef Liver
Eggs

Fortified Foods with Folic Acid

Many common grain products are fortified with synthetic folic acid. The term "enriched" on the label indicates that folic acid has been added.

Breakfast Cereals
Breads and Pasta
Rice

Folate vs. Folic Acid Comparison


Feature	Folate (Natural)	Folic Acid (Synthetic)
Source	Found naturally in foods.	Man-made form added to supplements and fortified foods.
Bioavailability	Lower absorption rate (approx. 50%).	Higher absorption rate (approx. 85%).
Stability	Less stable; lost during cooking/processing.	More stable and heat-resistant.
Use Case	Contributes to dietary folate.	Crucial for preventing birth defects and treating certain anemias.

Cooking Tips to Preserve Folate

Folate is water-soluble and sensitive to heat. To maximize your intake from natural sources:

Steam or microwave vegetables instead of boiling.
Use cooking water in other dishes.
Avoid overcooking.
Eat raw vegetables when possible.

Conclusion

Foods containing folic acid, whether natural folate or fortified products, are essential for vital bodily functions and preventing birth defects during pregnancy. A balanced diet with leafy greens, legumes, fruits, and fortified grains is key to meeting your vitamin B9 needs. Fortified foods and supplements offer a highly bioavailable source, especially for women of childbearing age. Understanding sources and preparation helps ensure your diet supports your health.

Why Your Body Needs Folic Acid

Folic acid and folate are crucial for producing and maintaining new cells, healthy red blood cells, and preventing anemia. It is particularly vital during pregnancy for preventing serious neural tube defects.

Top Natural Sources of Folate

High natural sources include leafy greens like spinach, legumes such as lentils, citrus fruits, and asparagus.

How to Identify Fortified Foods

Look for "enriched" on the ingredients list of products like breads, pastas, cereals, and rice.

Maximizing Folate Intake from Food

To minimize nutrient loss, prefer steaming, microwaving, or lightly sautéing vegetables. Eat fruits and vegetables raw when possible. Using cooking water can also help retain nutrients.

Special Considerations for Pregnancy

Pregnant women have higher folic acid needs. Supplements of 400-800 mcg are often recommended in addition to food sources to reduce the risk of neural tube defects.

Signs of Folic Acid Deficiency

Symptoms can include fatigue, weakness, shortness of breath, and pale skin (indicating anemia). A painful tongue and mouth sores are also possible signs.

Folic Acid for Vegetarians and Vegans

Plant-based diets can be rich in folate from legumes, leafy greens, fortified cereals, nutritional yeast, and seeds.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, man-made version added to supplements and fortified foods. Folic acid is better absorbed by the body than natural folate.

The Recommended Dietary Allowance (RDA) of folate for adults is 400 micrograms (mcg) DFE (Dietary Folate Equivalents) per day. The requirements are higher for pregnant and breastfeeding women.

Folic acid is vital during the early weeks of pregnancy to prevent major birth defects of the baby's brain (anencephaly) and spine (spina bifida).

While it's possible to get sufficient folate from a balanced diet, many health experts recommend that women of childbearing age also take a supplement, as folic acid is more readily absorbed and fortification ensures a more consistent intake.

Some of the vegetables with the highest folate content include spinach, asparagus, and Brussels sprouts. Legumes such as lentils and chickpeas are also excellent sources.

Yes, because folate is water-soluble and sensitive to heat, it can be lost during cooking. To minimize loss, steam or microwave vegetables instead of boiling them, or eat them raw.

Common symptoms of a deficiency include fatigue, weakness, shortness of breath, irritability, and mouth sores. Severe deficiency can lead to folate-deficiency anemia.