What Juice Has the Most Folate?

November 14, 2025 •

4 min read

According to the National Institutes of Health, citrus fruits and juices are among the richest natural sources of folate, a crucial B vitamin. For those seeking to increase their intake through beverages, the question of what juice has the most folate is an important one, and the answer is not always straightforward.

Quick Summary

This guide explores which juices are highest in vitamin B9, differentiating between naturally occurring folate and added folic acid. It covers the best choices and details the nutritional differences in a helpful comparison table.

Key Points

Orange Juice is a Primary Source: 100% orange juice is the most well-known juice high in folate, providing a significant portion of the daily recommended intake per cup.
Fortification Increases Folate Levels: Many commercial juices, including orange juice, are fortified with folic acid, which is a synthetic, stable form of folate that can result in an even higher total folate content.
Smoothies Offer More Nutrients: For the highest natural folate content and added fiber, homemade smoothies blending leafy greens (like spinach) and fruits (like avocado) are superior to strained juices.
Check Labels for Fortification: When selecting a commercial juice, reviewing the nutrition label for 'folic acid' can help you find options with enhanced vitamin B9 levels.
Processing Affects Natural Folate: Heat-pasteurization can reduce the level of naturally occurring folate in juices, while the synthetic folic acid used in fortified products remains stable.
Tomato Juice is a Savory Option: For those who prefer vegetable-based juices, tomato juice is a good source of folate, with one cup providing a solid amount.
Fiber is Lost in Juicing: While juice provides folate, it removes the beneficial dietary fiber found in the whole fruit, which is retained in smoothies.

Folate vs. Folic Acid: A Key Distinction

Before diving into the top juice sources, it's essential to understand the difference between folate and folic acid.

Folate: This is the form of vitamin B9 that occurs naturally in foods like fruits, vegetables, and legumes.
Folic Acid: This is the synthetic version of vitamin B9 used to fortify foods and supplements. It is often more stable and can sometimes be more readily absorbed than natural folate, which is why food manufacturers use it so frequently. In the U.S., enriched grain products like bread and pasta are mandated to be fortified with folic acid, making them a significant dietary source.

Many commercial fruit juices, particularly orange juice, are also fortified with folic acid to enhance their nutritional profile. This means that the highest folate content in a juice might come from added fortification rather than the natural fruit itself.

Leading the Pack: Orange Juice

When it comes to fruit juices, 100% orange juice is widely recognized as an excellent source of natural folate. A standard 8-ounce glass of orange juice provides a significant portion of the recommended daily value for adults. However, the exact amount can vary. A cup of fresh-squeezed orange juice contains approximately 74 mcg of folate, while orange juice made from frozen concentrate might contain more due to added fortification.

Other Contenders in the Folate-Rich Juice Category

While orange juice often takes the spotlight, other juices also contribute a good amount of folate, especially if they are fortified.

Fortified Fruit Juices: Many fruit juice blends are fortified with folic acid. These can be great options for increasing your intake, but always check the nutrition label, as the fortification levels can vary widely.
Tomato Juice: A canned, unsalted cup of tomato juice provides a decent amount of folate. One cup contains about 48.6 mcg, making it a savory alternative to fruit-based options.
Pomegranate Juice: Pomegranate juice offers a moderate amount of folate and is also rich in antioxidants. A cup can contain around 60 mcg of folate.
Vegetable Juices: Vegetable juices, such as those made from beets, can also be high in folate. A cup of raw beets contains 148 mcg of folate. While not always available commercially, fresh-pressed beet juice is a potent source.

The Role of Smoothies

For an even greater folate boost, consider blending a homemade smoothie. By combining folate-rich fruits and vegetables, you can create a powerful, fiber-rich drink. Ingredients like spinach, avocado, papaya, and mango are all excellent sources of folate. A smoothie not only preserves the fiber lost in the juicing process but also allows for a wider range of nutrient-dense ingredients.

Juice vs. Smoothie: Which is Better for Folate?


Feature	Juices	Smoothies
Preparation	Involves extracting liquid, removing most fiber.	Blends entire ingredients, retaining all fiber.
Folate Source	Depends on the fruit and whether it's fortified. Natural folate content can be lower.	Comes from a wider variety of whole fruits and vegetables, providing natural folate.
Nutrient Density	Can be very high in certain vitamins (like C) but often lacks fiber and other nutrients found in the pulp.	High nutrient density from whole ingredients, including fiber, vitamins, and minerals.
Sugar Content	Often high in concentrated natural sugars, especially with added sugars in commercial varieties.	Natural sugar from whole fruit, balanced by fiber which slows absorption.
Best for	Quick, concentrated dose of certain vitamins.	A more filling, balanced nutritional boost.

Factors Affecting Folate Content

Several factors can influence the final folate content of a juice:

Processing: Heat treatment, such as pasteurization, can significantly reduce the natural folate content of juices. This is less of a concern for folic acid, which is more stable.
Fresh vs. Canned/Concentrate: Freshly squeezed juice typically contains a higher amount of naturally occurring folate than canned juice, but some concentrates are heavily fortified with folic acid, potentially giving them a higher overall folate level.
Fortification: Always check the label. A juice that isn't naturally high in folate might have a higher overall level than a naturally rich one if it has been fortified with folic acid.

Conclusion

In summary, while orange juice is a classic and reliable answer for what juice has the most folate, the definitive top spot may be a fortified variety. For the most natural and comprehensive folate boost, a homemade smoothie incorporating leafy greens, avocados, and other high-folate produce is the best option, offering a balanced nutritional profile with added fiber. When choosing a commercial juice, reading the nutrition label is key to determining whether its folate content is from natural sources or added fortification. Regardless of your choice, incorporating folate-rich beverages into your diet is a simple step toward supporting overall health and wellness. For more details on the importance of folate, you can consult the National Institutes of Health Office of Dietary Supplements.

Tips for Maximizing Your Folate Intake

Choose 100% Juice: Opt for 100% fruit juice over juice cocktails or drinks, which contain more sugar and fewer nutrients.
Consider Fortified Options: Don't shy away from juices labeled as fortified with folic acid, as this can provide a reliable boost.
Blend Your Own: For maximum nutrients and fiber, create your own smoothies with a base of spinach, orange, and avocado.
Vary Your Juices: Don't rely on a single juice. Rotate between orange, tomato, and even vegetable blends for a wider range of vitamins.
Watch the Sugar: Be mindful of the sugar content in juices. Even 100% fruit juice is high in natural sugars, and excessive intake should be limited.

Sources of Natural Folate in a Glass

Orange Juice: A classic and reliable choice for natural folate, especially fresh-squeezed.
Tomato Juice: A savory and high-fiber option with a good amount of folate per serving.
Mango Smoothie: Blending mango with other folate-rich ingredients like spinach or avocado provides a nutrient-dense and delicious option.
Pineapple Juice: Offers a moderate amount of folate naturally and can be part of a folate-rich diet.
Guava Juice: While less common, guava is a tropical fruit with a notably high natural folate content.

Frequently Asked Questions

Among common fruit juices, orange juice generally contains the highest naturally occurring folate. Citrus fruits overall are known for being good natural sources of this B vitamin.

While juice provides a quick and convenient source of folate, consuming whole fruits is generally recommended because they contain dietary fiber and other nutrients that are often removed during the juicing process.

You can get a significant amount of folate from juice, especially if it is fortified with folic acid. However, a balanced diet including a variety of fruits, vegetables, and legumes is the most comprehensive way to meet your folate needs.

Folic acid is the synthetic form of folate added to many commercial juices. It is more stable than natural folate and ensures a consistent and often higher folate content in the final product.

Yes, natural folate is sensitive to heat, and processes like pasteurization can cause a reduction in its content. Folic acid, the synthetic form, is more stable and less affected by heat.

Other juices that can contribute to your folate intake include tomato juice and pomegranate juice. Homemade smoothies incorporating leafy greens like spinach or fruits like mango and papaya are also excellent choices.

Fresh-squeezed orange juice contains natural folate. Juices made from concentrate are often fortified with additional folic acid, which may result in a higher total folate content than fresh juice.