What Foods Contain Folic Acid and Folate?

November 14, 2025 •

4 min read

According to the CDC, all women of childbearing age should consume 400 micrograms (mcg) of folic acid daily to help prevent serious birth defects. This essential B vitamin, also known as folate, is crucial for everyone's health and can be found in a variety of natural and fortified foods.

Quick Summary

An essential B vitamin, folate naturally occurs in many foods, while folic acid is the synthetic version added to fortified products and supplements. Learn about the diverse range of leafy greens, legumes, fruits, and grains that are rich in these vital nutrients to support healthy cell development and other bodily functions.

Key Points

Differentiate Folate and Folic Acid: Folate is natural vitamin B9 found in whole foods, while folic acid is the synthetic, more easily absorbed form added to fortified products and supplements.
Incorporate Leafy Greens: Vegetables like spinach, asparagus, and kale are among the richest natural sources of folate.
Eat Legumes, Nuts, and Seeds: Legumes such as lentils and chickpeas, along with nuts and seeds, provide significant amounts of folate.
Choose Fortified Grains: Many cereals, breads, pastas, and rice are enriched with folic acid, a reliable way to boost your intake.
Supplementation for Specific Needs: Individuals who are pregnant or planning to be should discuss folic acid supplementation with a healthcare provider to ensure they meet higher requirements.
Cook with Care: To retain more of the natural folate in foods, opt for steaming or microwaving instead of boiling vegetables.

Understanding Folate vs. Folic Acid

While the terms 'folate' and 'folic acid' are often used interchangeably, they are not quite the same. Folate is the naturally occurring form of vitamin B9 found in whole foods, whereas folic acid is the synthetic version used in dietary supplements and fortified foods. The body absorbs folic acid more readily than natural folate, which is why mandatory fortification of certain foods was implemented in many countries.

Why Folate and Folic Acid are Important

Folate is essential for several critical bodily functions. It plays a key role in the production of red blood cells, the formation and repair of DNA, and protein metabolism. A deficiency can lead to megaloblastic anemia, characterized by fatigue and weakness. It is particularly crucial for women who are or may become pregnant, as it helps prevent major birth defects of the brain and spine, known as neural tube defects.

Top Natural Food Sources of Folate

Many whole foods are excellent sources of naturally occurring folate. Incorporating a variety of these into your diet can help you meet your daily needs.

Vegetables Rich in Folate

Spinach: A powerhouse of nutrition, cooked spinach offers a significant amount of folate per serving.
Asparagus: Considered one of the richest vegetable sources of folate, a cup of cooked asparagus provides a substantial portion of the daily value.
Brussels Sprouts: These mini-cabbages are not only tasty when roasted but also packed with folate.
Broccoli: A versatile vegetable, broccoli is a good source of folate whether steamed, roasted, or raw.
Beets: These colorful root vegetables provide a good dose of folate and other beneficial nutrients.

Legumes, Nuts, and Seeds

Lentils: A staple in many cuisines, one cup of cooked lentils provides a very high concentration of folate.
Chickpeas: Also known as garbanzo beans, chickpeas are a great source of plant-based protein and folate.
Black-eyed Peas: Popular in Southern cuisine, black-eyed peas are another excellent legume for increasing your folate intake.
Peanuts & Sunflower Seeds: These nuts and seeds make for a convenient snack and contain a decent amount of folate.

Fruits High in Folate

Avocados: This creamy fruit is celebrated for its healthy fats and is also a notable source of folate.
Oranges and Orange Juice: Citrus fruits are well-known for their vitamin C but are also good sources of folate.
Mangoes: Tropical fruits like mangoes offer a good boost of folate.
Papaya: A single serving of papaya can contribute a decent amount to your daily folate intake.

The Role of Fortified Foods

Fortification is a process where vitamins and minerals are added to foods during manufacturing. Since 1998, the U.S. government has required the fortification of certain grain products to combat widespread folate deficiency.

Common Fortified Products

Enriched Cereals: Many breakfast cereals are heavily fortified with folic acid. Checking the label can confirm if a brand is a good source.
Enriched Breads, Pasta, and Rice: Standard grain products like white bread, pasta, and rice are enriched with folic acid.
Cornmeal and Masa Flour: These products, used for items like corn tortillas and tamales, are also fortified.

Comparison of Folate vs. Folic Acid Sources


Feature	Natural Folate Sources	Fortified Folic Acid Sources
Absorption Rate	Lower bioavailability, around 50%.	Higher bioavailability, around 85%.
Cooking Stability	Heat-sensitive; levels can significantly decrease during cooking.	More stable and less prone to being destroyed by heat.
Food Examples	Leafy greens (spinach, kale), legumes (lentils, chickpeas), citrus fruits (oranges, papaya), liver.	Enriched breads, cereals, pastas, rice, and other grains.
Best for Overall Health	Excellent for overall nutrition as part of a balanced diet.	Reliable source to ensure adequate intake, especially for those with specific health needs.
For Pregnancy	Important, but supplements with folic acid are also highly recommended for prevention of neural tube defects.	The most reliable source for meeting the high demands during pre-conception and early pregnancy.

The Bottom Line on Getting Enough Folic Acid

For most people, a balanced diet rich in natural folate from vegetables, legumes, and fruits, combined with regular consumption of fortified grains, is sufficient. However, certain groups, such as women who are pregnant or planning to become pregnant, may need to take a supplement with folic acid as recommended by their doctor. The CDC and other health organizations emphasize that getting enough of this vital B vitamin is a simple but powerful step towards better health for many populations. Consulting a healthcare provider can help determine the best approach for your individual needs. For more information on the health benefits of folic acid and other B vitamins, you can review resources like the National Institutes of Health fact sheets on nutrients.

Conclusion: Fueling Your Body with Folate

Ensuring you get enough folate or folic acid doesn't require a complicated diet plan. By focusing on a diverse range of fresh produce like spinach, asparagus, and lentils, you can naturally increase your intake. Paired with commonly available fortified foods, these dietary choices can help prevent deficiency and support vital processes like cell growth and DNA synthesis. Making informed decisions about your food and, if necessary, supplementation, is key to maintaining optimal health and well-being. Ultimately, understanding what foods contain folic acid and folate is the first step toward a more nutritious lifestyle.

Folic Acid Dietary Strategies

Vary your greens: Mix different leafy greens like kale, romaine lettuce, and spinach into your salads and cooked meals.
Embrace legumes: Add lentils, chickpeas, and various beans to soups, salads, and side dishes.
Choose fortified options: Opt for breakfast cereals labeled 'fortified' or 'enriched' to easily boost your daily intake.
Snack smart: Keep nuts and seeds on hand for a convenient and folate-rich snack. A handful of peanuts or sunflower seeds can make a difference.
Mindful cooking: To preserve natural folate, steam or microwave vegetables instead of boiling them in large amounts of water.
Consider supplements: If you have higher needs, such as during pregnancy, consult your doctor about taking a folic acid supplement.

Frequently Asked Questions

Folate is the natural form of vitamin B9, while folic acid is the synthetic, man-made version. Folic acid is found in fortified foods and supplements and is absorbed more easily by the body than natural folate from food.

Folic acid is crucial for women of childbearing age because it helps prevent major birth defects of the baby's brain and spine, known as neural tube defects. These defects occur very early in pregnancy, often before a woman knows she is pregnant, making daily intake important.

While natural foods like leafy greens, legumes, and fruits contain folate, the synthetic form, folic acid, is absorbed better and is often needed to meet the recommended daily intake, especially for women planning pregnancy. Fortified foods and supplements are often necessary.

No, natural food sources contain folate, while fortified foods have synthetic folic acid added. The body's absorption rate and the stability of the vitamin differ between the two forms.

Excellent vegan sources of folate include legumes like lentils, chickpeas, and black-eyed peas, leafy green vegetables such as spinach and kale, asparagus, nuts, seeds, and citrus fruits.

Yes, as a water-soluble vitamin, folate can be destroyed by heat. Boiling vegetables can lead to a significant loss of folate, whereas steaming or microwaving can help preserve more of the nutrient.

A folate deficiency can lead to megaloblastic anemia, a condition where the body produces abnormally large, immature red blood cells. Symptoms can include fatigue, weakness, and shortness of breath.