What vegetable has the highest folic acid?

November 7, 2025 •

4 min read

According to the National Institutes of Health, folate, also known as vitamin B9, is vital for red blood cell production and DNA synthesis. So, what vegetable has the highest folic acid? While many vegetables are good sources, cooked lentils and edamame often top the list for their exceptional folate content per serving.

Quick Summary

This article explores the top vegetable sources of dietary folate, a form of vitamin B9. It details which vegetables offer the highest levels of this crucial nutrient and provides a comparison of folate content among common options. The guide explains the importance of folate for bodily functions and offers tips for maximizing intake through cooking methods and specific food choices.

Key Points

Top Contenders: Cooked lentils and edamame provide exceptionally high levels of folate per serving.
Leafy Greens are Key: Dark, leafy greens like spinach, asparagus, and turnip greens are among the richest vegetable sources of folate.
Cooking Matters: Steaming or eating vegetables raw is best for preserving folate, which is sensitive to heat and can be lost during boiling.
Diverse Sources: Other good vegetable sources include broccoli, Brussels sprouts, and beets, ensuring variety in your diet.
Folate vs. Folic Acid: Folate is the natural form in foods, while folic acid is the synthetic form used in supplements and fortified foods.
Folate is Essential: Adequate folate intake is vital for red blood cell production, DNA synthesis, and especially important during pregnancy to prevent birth defects.

What is Folic Acid and Why Do We Need It?

Before diving into which vegetable has the highest folic acid, it's important to clarify the difference between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is its synthetic version, used in fortified foods and supplements. Both are essential for numerous bodily processes, including DNA synthesis and repair, and the production of red blood cells. A deficiency can lead to a type of anemia, as well as fatigue and other health issues. Adequate folate intake is particularly critical for women of childbearing age to prevent neural tube defects in infants.

The Highest Folate Vegetables

While legumes often contain the highest folate per serving, there are several vegetables with impressive levels. To maximize your intake, consider incorporating these into your diet:

Edamame: A powerhouse of nutrition, a single cup of cooked edamame provides a significant portion of the daily recommended folate intake.
Lentils: While technically a legume, lentils are a standout source, with a cup of cooked lentils offering more folate than many other vegetables.
Spinach: This leafy green is a consistent top contender. Just a half-cup of boiled spinach delivers a substantial amount of folate, making it an easy addition to salads, smoothies, and cooked dishes.
Asparagus: Another excellent source, just four spears of boiled asparagus can provide a good percentage of your daily folate needs.
Brussels Sprouts: These cruciferous vegetables are packed with nutrients, including a healthy dose of folate per half-cup serving.
Broccoli: Another member of the cruciferous family, broccoli offers a solid amount of folate, whether consumed cooked or raw.

Comparing High-Folate Vegetables

To help visualize the folate content, here is a comparison table of several top vegetable sources, based on common serving sizes.


Vegetable (Cooked)	Serving Size	Approximate Folate (mcg)	Percent Daily Value (DV)	How to Maximize Folate Retention
Edamame	1 cup	482	121%	Steam or microwave instead of boiling.
Lentils	1 cup	358	90%	Use cooking water for soups and stews.
Spinach	1 cup	263	66%	Lightly steam or eat raw in salads.
Asparagus	1 cup	168	42%	Roast, steam, or microwave.
Broccoli	1 cup	168	42%	Steam or lightly sauté.
Beets	1 cup (raw)	148	37%	Enjoy raw in salads or lightly steam.

Other Rich Plant-Based Sources

While the focus is on vegetables, it's worth noting other plant-based foods that are excellent sources of folate. Legumes, including kidney beans and black-eyed peas, are particularly rich in this vitamin. Fruits such as oranges, mangoes, and avocados also provide a decent amount, while nuts and seeds contribute to overall intake. Fortified grains, including many breakfast cereals, are also a significant source of folic acid in many diets. The key is to consume a variety of these foods to ensure a steady supply of folate.

Maximizing Folate Intake

Since folate is water-soluble and sensitive to heat, how you prepare and cook your vegetables can significantly impact their final folate content. For example, boiling vegetables can cause a considerable loss of folate, as it leaches into the water. To retain the maximum amount of this nutrient:

Steam, don't boil: Steaming vegetables for a shorter period helps preserve more of the folate compared to boiling.
Eat raw: Enjoying vegetables like spinach, romaine lettuce, and beets raw in salads is the best way to get all their natural folate content.
Use cooking liquid: If you must boil, consider incorporating the cooking water into a sauce, gravy, or soup to capture the leached folate.
Quick cooking methods: Sautéing or stir-frying vegetables for a short time can help retain more of their folate compared to prolonged cooking.

Conclusion

While many foods contain vitamin B9, the title for "what vegetable has the highest folic acid" is often taken by lentils and edamame, though dark leafy greens like spinach and asparagus are also top contenders. By focusing on a diverse diet rich in these natural sources and employing smart cooking methods, you can ensure a robust intake of this vital nutrient. Ensuring adequate folate is a straightforward and effective way to support your overall health, from cellular function to reproductive well-being.

This article is for informational purposes and should not be considered medical advice. Consult with a healthcare provider for any health concerns or before making dietary changes.

Note on Folate vs. Folic Acid: This article uses the more specific term "folate" when referring to the naturally occurring nutrient in vegetables. The keyword "folic acid" is used where appropriate to reflect common search terms but readers should understand the distinction. You can learn more about the difference from the March of Dimes: Folic acid and folate: How are they different?.

Frequently Asked Questions

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

Yes, since folate is water-soluble and heat-sensitive, cooking methods like boiling can cause a significant loss of the nutrient. Steaming, stir-frying, or eating vegetables raw are better ways to preserve the folate.

Other excellent sources of folate include legumes (like lentils, chickpeas, and beans), fruits (such as oranges and avocados), nuts, seeds, and fortified grains like breakfast cereals.

Yes, folate is essential for all adults, as it supports healthy cell growth, DNA and protein production, and the formation of red blood cells to prevent anemia.

The recommended dietary allowance (RDA) for most adults is 400 micrograms (mcg) of Dietary Folate Equivalents (DFEs) daily. Pregnant women and those planning to conceive have higher requirements.

Symptoms of a folate deficiency can include fatigue, weakness, a sore and red tongue, mouth sores, changes in mood, and memory problems.

Fortified foods, which contain synthetic folic acid, are an effective way to increase folate intake. The body absorbs folic acid more easily than natural folate from foods, but consuming a variety of natural sources is also beneficial for overall health.