What Food Products Contain Folic Acid?

November 12, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), getting enough folic acid can help prevent major birth defects of the baby's brain and spine. It is a synthetic form of folate, also known as vitamin B9, and can be found in a wide variety of food products, both naturally and through fortification. Incorporating these foods into your diet is a key strategy for meeting your daily intake requirements.

Quick Summary

Folic acid is a synthetic form of the B vitamin folate, added to fortified grain products like cereals, bread, and pasta. Natural folate is abundant in leafy greens, legumes, and citrus fruits. Consuming a mix of these sources is vital for healthy cell growth, red blood cell production, and preventing certain birth defects during pregnancy.

Key Points

Two forms exist: Folate is found naturally in food, while folic acid is the synthetic form added to fortified products and supplements.
Fortified grains are key: Many breads, pastas, cereals, and rice are fortified with folic acid, a public health measure to increase intake.
Greens and legumes are rich sources: Dark leafy greens like spinach and legumes such as lentils are naturally high in folate.
Cooking affects folate: Heat and water can degrade natural folate, so steaming or eating raw produce helps preserve content.
Critical for pregnancy: Folic acid is essential for women of childbearing age to prevent birth defects of the brain and spine.
Benefits cell health: Vitamin B9 is vital for producing and repairing DNA, as well as creating healthy red blood cells.

Understanding the Difference: Folate vs. Folic Acid

Before diving into specific foods, it's essential to understand the distinction between folate and folic acid, two forms of vitamin B9. Folate is the name for the form of the vitamin that occurs naturally in foods. In contrast, folic acid is the synthetic, man-made form that is added to fortified foods and supplements. While your body processes them differently, both contribute to your total vitamin B9 intake. For example, studies have shown that folic acid is more easily absorbed by the body than natural folate.

Fortified Foods Containing Folic Acid

Since 1998, the U.S. Food and Drug Administration (FDA) has required food manufacturers to fortify certain grain products with folic acid to help prevent neural tube defects. This has been a successful public health initiative and has made it easier for many people to meet their daily intake recommendations.

Enriched Grain Products: Look for the word “enriched” on the ingredient label. This often applies to:
- Breads
- Flours (including cornmeal)
- Pastas
- White rice
Breakfast Cereals: Many popular breakfast cereals are heavily fortified with folic acid, sometimes providing 100% of the recommended daily value in a single serving.

Foods with Naturally Occurring Folate

While fortified foods are a reliable source of folic acid, incorporating foods with naturally occurring folate is also crucial for a balanced diet. Here is a comprehensive list of food groups rich in folate:

Legumes

Legumes are excellent sources of folate. Just one cup of cooked lentils provides a large percentage of your daily needs.

Lentils
Chickpeas
Black-eyed peas
Kidney beans
Black beans

Dark Green Leafy Vegetables

These vegetables are among the highest natural sources of folate, though cooking can reduce the vitamin's potency.

Spinach
Asparagus
Brussels sprouts
Broccoli
Romaine lettuce

Fruits and Juices

Certain fruits and their juices are also good sources of folate.

Oranges and orange juice
Avocado
Papaya
Mango
Cantaloupe

Animal Products and Nuts

Several other foods also contribute to your folate intake.

Beef liver (an exceptionally rich source)
Eggs (especially the yolk)
Peanuts
Sunflower seeds

Comparison Table: Fortified vs. Natural Sources

To help visualize the different ways you can get this essential nutrient, here is a comparison of typical fortified and natural food sources.


Food Type	Example	Form of Vitamin B9	Typical Source	Notes
Fortified Cereal	Most commercial cereals	Folic Acid (synthetic)	Added during processing	Amount is clearly labeled on nutrition panel; very stable.
Beef Liver	Cooked, 3 ounces	Folate (natural)	Animal product	Exceptionally high in folate, but often high in cholesterol.
Enriched Pasta	White pasta	Folic Acid (synthetic)	Added during processing	Mandated in many countries to reduce neural tube defects.
Cooked Spinach	½ cup boiled	Folate (natural)	Plant-based	Rich source, but some folate is lost during cooking.
Lentils	½ cup cooked	Folate (natural)	Plant-based (legume)	Excellent source; cooking has less impact than on greens.
Orange Juice	¾ cup	Folate (natural)	Fruit-based	Good source of natural folate.

How Cooking Affects Folate Content

As a water-soluble vitamin, folate can be sensitive to heat and can be lost during cooking, particularly boiling. Steaming or microwaving vegetables for shorter periods can help preserve the folate content. Using the cooking water from boiled vegetables for soups or sauces can also help retain some of the lost nutrients. Chopping vegetables, interestingly, may increase bioavailability by breaking down the cell walls. For maximum folate retention, consider consuming raw vegetables and fruits, such as spinach in a salad or avocado slices.

Who Needs to Pay Special Attention to Folic Acid Intake?

While everyone benefits from an adequate intake of folate/folic acid, certain populations have a heightened need.

Pregnant or Planning Pregnancy: Folic acid is critical for preventing neural tube defects in infants and should be taken as a daily supplement (400 mcg) before and during early pregnancy.
Individuals with Certain Health Conditions: Some conditions, like inflammatory bowel disease (IBD) or celiac disease, can interfere with nutrient absorption, making it harder to get enough folate.
People Taking Certain Medications: Some medications, such as those for seizures, can interact with folate and may require higher intake.
Individuals with Poor Diet: Those with a limited diet might not get enough folate from food alone and could benefit from supplementation.

Conclusion

Folic acid and folate are both crucial forms of vitamin B9 that play a vital role in human health. By combining a diet rich in naturally occurring folate from vegetables, legumes, and fruits with the reliable boost from fortified grain products, you can easily meet your daily needs. Pregnant women, or those planning to become pregnant, should pay particular attention to their intake and speak with a healthcare provider about appropriate supplementation to prevent serious birth defects. Making a conscious effort to consume a variety of these folate-rich foods is a simple yet effective strategy for maintaining good health.

For additional information on recommended daily allowances and the science behind folate and folic acid, consult the Health Professional Fact Sheet from the National Institutes of Health.

Frequently Asked Questions

Folate is the form of vitamin B9 that occurs naturally in foods, while folic acid is the synthetic, man-made version found in supplements and fortified foods.

Common fortified foods include enriched bread, flour, pasta, rice, and breakfast cereals, many of which were mandated to be fortified in the U.S. starting in 1998.

Natural sources of folate include dark green leafy vegetables like spinach and asparagus, legumes such as lentils and chickpeas, and certain fruits like oranges and avocado.

Yes, because folate is a water-soluble vitamin, it can be degraded by heat and leached into water during cooking, especially boiling. Steaming or microwaving can help preserve more of the vitamin.

Folic acid is vital for pregnant women to prevent serious neural tube defects in the baby's developing brain and spine, and it's recommended to start supplementation before conception.

Yes, excessive intake of synthetic folic acid from supplements and fortified foods can be harmful, although it is nearly impossible to consume too much from natural food sources alone.

Check the nutrition and ingredient labels on packaged foods. Fortified grain products will often use the term "enriched," and the amount of folic acid may be listed separately or in parentheses under the total folate content.