What Food Has Folic Acid? A Complete Guide to Folate-Rich and Fortified Foods

December 16, 2025 •

2 min read

Since 1998, the U.S. Food and Drug Administration has required folic acid to be added to many common grain products, a measure that has significantly increased average intake and reduced the risk of certain birth defects. This critical nutrient is available in both natural and synthetic forms, leading many to ask: what food has folic acid?

Quick Summary

Explore the best dietary sources of vitamin B9, including natural folate in leafy greens, legumes, and certain fruits, and synthetic folic acid in fortified cereals and grains.

Key Points

Natural Sources: Good natural sources of folate include leafy green vegetables like spinach and asparagus, legumes such as lentils and chickpeas, and fruits like oranges and avocados.
Fortified Foods: Many breads, cereals, pasta, and rice are fortified with the synthetic version, folic acid, to help increase overall intake.
Cooking Matters: Overcooking, especially boiling vegetables, can significantly reduce their natural folate content; opting for steaming or eating them raw can help retain more nutrients.
Pregnancy Importance: Adequate folic acid is especially critical for women who are pregnant or planning to be, as it helps prevent serious birth defects like spina bifida.
Folate vs. Folic Acid: Folate is the form found naturally in food, while folic acid is the synthetic form added to foods and supplements, and is better absorbed by the body.

Understanding Folic Acid and Folate

Folic acid and folate are both terms for Vitamin B9, an essential B-vitamin. Folate is the naturally occurring form found in food, while folic acid is the synthetic form used in supplements and added to fortified foods. Folate is crucial for producing and maintaining healthy new cells, synthesizing DNA and RNA, and preventing folate-deficiency anemia. It is particularly vital for women of childbearing age and during early pregnancy to prevent serious neural tube defects (NTDs).

Top Natural Food Sources of Folate

Many foods are naturally rich in folate. Adding a variety of these to your diet supports daily requirements.

Leafy Green Vegetables

Leafy greens are among the highest sources of natural folate.

Spinach
Asparagus
Brussels Sprouts
Romaine Lettuce

Legumes, Nuts, and Seeds

This category provides dense, nutrient-rich folate sources.

Lentils
Chickpeas
Black-eyed Peas and Kidney Beans
Peanuts and Sunflower Seeds

Fruits and Juices

Certain fruits and juices also contribute to folate intake.

Oranges and Orange Juice
Avocado
Papaya

Animal Products

Animal products can also be sources of folate.

Liver
Eggs

Fortified Foods Containing Folic Acid

Fortification of grain products with folic acid is common in many countries to improve public health. Look for "enriched" or "fortified" on labels.

Enriched Breads and Cereals
Enriched Pasta and Rice
Corn Masa Products

Folate vs. Folic Acid: A Comparison

While similar, folate and folic acid have key differences important for nutritional planning.


Feature	Folate (Natural)	Folic Acid (Synthetic)
Source	Found naturally in foods.	Man-made, added to supplements and fortified foods.
Stability	Less stable; degraded by heat and processing.	More stable; retains value better.
Absorption	Can be less readily absorbed.	Better absorbed.
Conversion	Occurs in various forms; must be broken down.	Must be converted to active form.
Best For	Part of a balanced diet.	Supplementation, especially during pregnancy.

How to Maximize Folate Intake and Retention

To optimize folate intake, consider cooking methods and food choices:

Eat Raw or Lightly Cooked: Cooking, especially boiling, reduces folate content. Steaming or brief stir-frying preserves more nutrients.
Avoid Over-Soaking: Soaking legumes too long can cause folate loss.
Choose Fortified Wisely: Check labels for folic acid in fortified foods. The CDC offers information on fortified products: CDC website on folic acid.

How Much Folic Acid Do You Need?

The recommended daily allowance (RDA) for most adults is 400 micrograms (mcg) of Dietary Folate Equivalents (DFEs), increasing during pregnancy and breastfeeding. Consult a healthcare provider for personalized needs.

Conclusion: A Balanced Approach to B9

Ensuring adequate folic acid intake is vital for health. Combining natural sources like leafy greens and legumes with fortified foods helps meet daily needs. For those planning pregnancy or with specific health concerns, understanding folate vs. folic acid and consulting a doctor can optimize intake for better health outcomes.

Frequently Asked Questions

Folate is the naturally occurring form of Vitamin B9 found in food, while folic acid is the synthetic, man-made version used in supplements and fortified food products.

Dark green leafy vegetables such as spinach, asparagus, and Brussels sprouts are among the highest in naturally occurring folate.

You should look for foods labeled 'enriched' or 'fortified' on the nutrition facts panel, which often include breads, breakfast cereals, pasta, and rice.

While it's possible, many health authorities recommend supplements, especially for women of childbearing age, as folic acid is more readily absorbed and ensures consistent intake.

The RDA for most adults is 400 mcg of dietary folate equivalents (DFEs). This amount can increase significantly during pregnancy.

Yes, folate is sensitive to heat and light. Cooking methods like boiling can significantly reduce the folate content in foods. Lighter cooking methods or eating raw can help preserve more of the nutrient.

Yes, beef liver is an exceptionally rich source of folate, but should be consumed in moderation and avoided during pregnancy due to high vitamin A content.