What foods are high in folic acid?

November 13, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), getting enough folic acid can help prevent serious birth defects of the brain and spine. This essential B vitamin, also known as folate, is crucial for cell growth and DNA formation, but many people are unaware of which foods are high in folic acid and folate to include in their diet.

Quick Summary

An adequate intake of folic acid and natural folate is vital for general health, especially for red blood cell production and proper fetal development. Good sources include leafy green vegetables, legumes, citrus fruits, and fortified grain products. Incorporating these items into your meals is essential for preventing deficiency.

Key Points

Leafy Greens are Top Sources: Dark leafy greens like spinach, asparagus, and kale are among the richest natural sources of folate.
Legumes Offer High Folate: Beans, peas, and lentils are excellent plant-based sources of folate and easy to incorporate into many meals.
Fortified Grains Boost Intake: Many breads, cereals, and pastas are fortified with folic acid, a highly absorbable form of B9.
Citrus Fruits and Avocados Help: Citrus fruits like oranges and avocados are also good sources of naturally occurring folate.
Understanding Folate vs. Folic Acid: Folate is natural, while folic acid is synthetic and more easily absorbed, often added to fortified foods.
Important for Pregnancy: Folic acid intake is especially critical before and during early pregnancy to prevent birth defects.
Consider Cooking Methods: To preserve natural folate in vegetables, opt for steaming or microwaving instead of boiling.

Folate vs. Folic Acid: Understanding the Key Difference

Before diving into specific food sources, it is important to distinguish between folate and folic acid. Folate is the general term for naturally occurring forms of vitamin B9 found in food, while folic acid is the synthetic form used in supplements and added to fortified foods. The body absorbs folic acid more readily and efficiently than natural folate. This is why public health initiatives, such as the mandatory fortification of grain products, have been highly effective in increasing folate intake across populations. Both forms are crucial for health, especially for women of childbearing age.

Legumes and Grains

Some of the most concentrated sources of folate come from legumes and fortified grains. A single serving of lentils can provide a significant portion of the daily recommended intake. Similarly, the enrichment of cereals, breads, and pasta with folic acid has made it easier for many people to meet their nutritional needs.

Lentils: One cup of cooked lentils can contain a large amount of folate, making them an excellent dietary staple.
Chickpeas: Also known as garbanzo beans, these legumes are a great source of folate and can be incorporated into salads, soups, or hummus.
Fortified Breakfast Cereals: Many breakfast cereals are enriched with 100% of the daily value for folic acid, offering a convenient way to start your day with a boost of this vital nutrient.
Enriched Pasta and Bread: Products made from enriched flour, including many breads and pastas, are required by law in some regions to be fortified with folic acid, significantly contributing to intake.

Leafy Greens and Vegetables

Dark, leafy green vegetables are powerhouse sources of natural folate. Including them in your meals is a simple and delicious way to increase your intake.

Spinach: This versatile green can be enjoyed raw in salads, wilted into pasta, or blended into smoothies.
Asparagus: A portion of boiled asparagus spears provides a good amount of folate and is a fantastic side dish.
Brussels Sprouts and Broccoli: Both of these green vegetables contain good levels of folate, especially when steamed to minimize nutrient loss during cooking.
Kale: A nutrient-dense leafy green that can be used in salads, sautéed, or made into chips.

Fruits, Nuts, and Animal Products

Beyond greens and grains, a variety of other foods can help round out your folic acid and folate intake.

Citrus Fruits: Oranges and orange juice are notable for their folate content.
Avocado: A medium-sized avocado contains a healthy amount of folate, along with beneficial fats.
Nuts and Seeds: Peanuts and sunflower seeds are excellent sources of folate.
Liver: Beef liver is one of the most concentrated natural sources of folate, though pregnant women should avoid it due to high vitamin A content.
Eggs: A large egg provides a modest amount of folate, primarily found in the yolk.

Comparison of High-Folate and Folic Acid Food Sources

To illustrate the difference in folate (natural) and folic acid (fortified) content, consider this comparison table. Values are approximate and can vary by brand and preparation.


Food Item	Folate/Folic Acid Content (per serving)	Source Type	Cooking Impact	Benefits and Notes
Beef Liver (3 oz, braised)	~215 mcg DFE	Natural Folate	Retains well when cooked	High concentration, rich in other nutrients
Cooked Lentils (½ cup)	~179 mcg DFE	Natural Folate	Can leach into water if boiled	Excellent plant-based protein source
Cooked Spinach (½ cup)	~131 mcg DFE	Natural Folate	Significant loss when boiled	Vitamin-dense and versatile
Fortified Cereal (1 serving)	~100 mcg DFE	Folic Acid	No significant loss	Convenient and reliable source
Orange Juice (¾ cup)	~35 mcg DFE	Natural Folate	None (if raw)	Refreshing citrus source
Enriched White Rice (½ cup, cooked)	~90 mcg DFE	Folic Acid	Minimal loss	Widely available staple food

How to Maximize Your Folic Acid and Folate Intake

Increasing your intake of this vital nutrient doesn't have to be complicated. By making a few simple adjustments to your meals, you can significantly boost your consumption. Aim to include a variety of both fortified foods and natural sources to get a comprehensive range of nutrients. For example, add spinach to your morning omelet, enjoy a bowl of fortified cereal with fresh orange slices, or toss some chickpeas and avocado into a lunchtime salad. Cooking methods matter; steaming or microwaving vegetables like broccoli and asparagus can help preserve their folate content better than boiling. If you are pregnant or planning to become pregnant, a supplement containing folic acid is also highly recommended to ensure adequate intake. Consider a varied diet that includes more fresh, whole foods to get the most benefit.

Conclusion

Maintaining an adequate intake of folate and folic acid is essential for overall health, with critical roles in cell growth, DNA synthesis, and red blood cell production. The list of high-folic acid foods is diverse, encompassing dark leafy greens, a variety of legumes, citrus fruits, and fortified grains. While many of these are available naturally, fortified foods offer a stable and highly absorbed source of folic acid, which is particularly important for preventing neural tube defects in early pregnancy. By being mindful of your food choices and incorporating these nutrient-rich items into your daily diet, you can easily ensure your body receives the necessary amount of this key B vitamin.

Ready to take control of your nutrition? Explore our guide to creating a balanced diet tailored to your health goals at Nutrition Recommendations.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens and citrus fruits. Folic acid is the synthetic, man-made form of folate used in supplements and added to fortified foods like enriched cereals and bread.

Dark leafy green vegetables are particularly high in natural folate. Excellent examples include spinach, asparagus, broccoli, and Brussels sprouts.

Citrus fruits, including oranges and orange juice, are good sources of folate. Other fruits like mangoes, avocados, and papayas also contain noteworthy amounts.

Folic acid is vital during early pregnancy to prevent neural tube defects, which are serious birth defects affecting the brain and spine. Because these defects occur in the first month of pregnancy, it is recommended that women who can become pregnant take folic acid daily.

Yes, legumes are an excellent source of folate. Beans, lentils, and chickpeas are all great options to boost your intake.

Yes, since folate is a water-soluble vitamin, significant amounts can be lost during cooking, especially through boiling. To minimize this, consider steaming or microwaving vegetables.

For most people, a balanced diet including fortified foods and natural folate sources is sufficient. However, supplements are often recommended for women who are or may become pregnant to ensure they meet their daily requirements.