What kind of nuts have folic acid? Your guide to folate-rich options

December 24, 2025 •

4 min read

Though technically a legume, peanuts are one of the most potent nutty sources of folate, offering over 60% of the recommended daily allowance in a single 100g serving. Knowing what kind of nuts have folic acid is important for anyone looking to increase their intake of this essential B vitamin through a healthy and convenient snack.

Quick Summary

A variety of nuts and seeds offer varying levels of folate, also known as Vitamin B9, with peanuts and hazelnuts being among the highest sources. This guide identifies the best nutty sources of this vital nutrient and explains how to easily add them to your diet for a nutritional boost.

Key Points

Top Sources: Peanuts (technically a legume) and hazelnuts contain the highest levels of folate among common nuts, followed by walnuts and pistachios.
Folate vs. Folic Acid: Folate is the natural form of Vitamin B9 found in nuts, while folic acid is the synthetic version found in supplements and fortified foods.
Essential for Health: Folate is crucial for producing healthy red blood cells, DNA synthesis, and is especially important during pregnancy to prevent neural tube defects.
Easy to Add to Your Diet: Incorporate folate-rich nuts by snacking on them, adding them to salads, oatmeal, stir-fries, or blending them into homemade nut butters.
Beyond Folate: Nuts also provide other health benefits, including healthy fats, protein, and fiber, contributing to a well-rounded diet.

Understanding Folate and Folic Acid

Before diving into specific nuts, it's important to distinguish between folate and folic acid. Folate is the naturally occurring form of Vitamin B9 found in food, while folic acid is the synthetic version used in supplements and fortified foods. The body requires this water-soluble vitamin for several critical functions, including DNA synthesis and repair, and the production of healthy red blood cells. It is especially important for women of childbearing age to prevent neural tube defects in newborns. Nuts provide a convenient and tasty source of naturally occurring folate, and incorporating them into your diet is a simple way to help meet your daily requirements.

The Best Nuts and Seeds for Folate

While most nuts and seeds contain some amount of folate, certain varieties stand out for their significantly higher content. Adding a handful of these to your daily meals or snacks is an easy way to boost your intake.

Peanuts: As mentioned, peanuts (a legume) are exceptionally rich in folate. Just 100 grams can provide up to 240 micrograms (mcg), which is a substantial portion of the recommended daily intake for adults. They are a versatile addition to snacks, stir-fries, and sauces.
Hazelnuts: These rich, flavorful nuts are another excellent source, with about 113 mcg of folate per 100 grams. Hazelnuts can be enjoyed roasted, blended into butter, or added to desserts.
Walnuts: Known for their healthy fats, walnuts also contain a good amount of folate, with around 98 mcg per 100 grams. They are great in salads, oatmeal, or as a crunchy snack.
Pistachios: Providing approximately 70 mcg of folate per 100 grams, pistachios are a delicious and colorful option. They make a great garnish for dishes or a satisfying snack on their own.
Almonds: A staple in many healthy diets, almonds offer about 44 mcg of folate per 100 grams, along with other beneficial nutrients like magnesium and calcium.

Comparative Folate Content of Popular Nuts and Seeds

Here is a comparison of the folate content in a 100-gram serving of several common nuts and seeds, based on nutritional data.


Nut / Seed	Approximate Folate Content (per 100g)	Notes
Peanuts (raw)	240 mcg	Technically a legume, but nutritionally similar to tree nuts.
Sunflower Seeds	227 mcg	Excellent, often overlooked source of folate.
Hazelnuts (raw)	113 mcg	Rich and flavorful with a significant folate boost.
Walnuts (raw)	98 mcg	Contains healthy omega-3 fatty acids and a decent folate level.
Pistachios (raw)	70 mcg	Good source, ideal for a nutritious and tasty snack.
Almonds (raw)	44 mcg	Versatile and widely available source of folate.
Cashews (raw)	25 mcg	Lower in folate than other options, but still contributes to daily needs.

How to Incorporate Folate-Rich Nuts Into Your Diet

Including more nuts in your diet is simple and offers numerous health benefits beyond just folate. Here are some practical ideas:

Snack on the Go: Keep a small bag of mixed nuts and seeds for a quick energy boost. Include peanuts, hazelnuts, or pistachios for a solid dose of folate.
Enhance Your Meals: Sprinkle chopped walnuts or almonds over your morning oatmeal, yogurt, or salads. This adds a satisfying crunch and nutritional value.
Add to Stir-fries: Add a handful of roasted peanuts to your next stir-fry for flavor and a boost of Vitamin B9.
Bake and Cook: Incorporate ground nuts, like almonds or hazelnuts, into baked goods or use them as a crust for chicken or fish.
Make Nut Butter: Create your own fresh peanut or hazelnut butter for sandwiches, smoothies, or dipping fruit.

The Broader Health Impact of Folate

Adequate folate intake is linked to several positive health outcomes. For expectant mothers, it significantly reduces the risk of serious birth defects like spina bifida. For everyone, folate helps the body manage homocysteine levels, an amino acid associated with an increased risk of cardiovascular disease and stroke when elevated. Some studies also suggest a potential connection between sufficient folate and a reduced risk of certain cancers and improved cognitive function. Nuts, as part of a balanced diet, can contribute to meeting these crucial nutritional needs.

Conclusion

While many nuts offer some level of folate, peanuts and hazelnuts stand out as particularly rich sources. They provide a convenient and delicious way to contribute to your body's folate needs, which are vital for everything from DNA repair to preventing birth defects. By incorporating a variety of nuts and seeds into your diet, alongside other folate-rich foods like leafy greens and legumes, you can easily support your overall health. For more detailed information on folate and its health benefits, consult resources from authoritative health organizations.

NIH Fact Sheet on Folate

Frequently Asked Questions

Among the most common nuts and seeds, peanuts and sunflower seeds contain the highest amounts of folate, the natural form of folic acid. Hazelnuts also provide a significant amount.

Yes, peanuts are an excellent source of folate, with 100 grams providing a substantial portion of the recommended daily value. Although technically legumes, their nutrient profile is very similar to tree nuts.

Most nuts contain some amount of folate, but the levels vary significantly between types. For example, macadamia nuts contain much less folate than peanuts or hazelnuts.

You can increase your folate intake by adding high-folate nuts like peanuts, hazelnuts, and walnuts to your diet. Try snacking on them raw or roasted, sprinkling them on salads or cereals, or using them in cooking.

Some vitamins can be sensitive to heat, but roasting generally does not cause a significant loss of folate in nuts. The nutrient content remains largely intact during common roasting methods.

The Recommended Dietary Allowance (RDA) for folate for adults is 400 micrograms (mcg) per day. For women who are pregnant, the recommendation is higher at 600 mcg per day.

While nuts are a good source of folate, other foods, such as leafy green vegetables (like spinach), legumes (like lentils and black beans), and fortified cereals often contain even higher amounts.