What vegetables are high in folate? A Comprehensive Guide

November 14, 2025 •

3 min read

Folate, or Vitamin B9, is a vital nutrient essential for cell growth, DNA creation, and overall health. Your body does not produce folate, so it must be acquired through diet, making it crucial to understand what vegetables are high in folate to maintain optimal levels.

Quick Summary

This guide details the best vegetable sources of folate, an essential B vitamin for cell development and DNA synthesis. Key vegetable sources include dark leafy greens, various legumes, and cruciferous options like asparagus and Brussels sprouts.

Key Points

Leafy Greens are Top Sources: Vegetables like spinach and kale contain some of the highest levels of folate, especially when consumed raw or lightly cooked.
Legumes Offer High Folate Content: Beans, lentils, and chickpeas are powerhouse sources of folate, providing a substantial percentage of the daily recommended intake in a single serving.
Cooking Methods Matter: To maximize folate retention, opt for steaming, stir-frying, or eating vegetables raw, as boiling can cause significant nutrient loss due to heat sensitivity.
Folate is Crucial for Cell Growth: The body needs folate for DNA synthesis, red blood cell production, and overall healthy cell function.
Diverse Vegetables Provide Folate: Aside from leafy greens and legumes, asparagus, Brussels sprouts, beets, and avocado are also excellent sources of folate.
Folate vs. Folic Acid: Folate is the naturally occurring form, while folic acid is the synthetic, more stable form used in supplements and fortified foods.

Why Folate is a Vital Nutrient

Folate, also known as vitamin B9, plays a crucial role in numerous bodily functions. It is essential for making and repairing DNA, producing red blood cells, and supporting cell growth and division. A sufficient intake is particularly important during periods of rapid growth, such as pregnancy, infancy, and adolescence. A deficiency can lead to anemia, fatigue, and other more serious health issues. Fortunately, incorporating a variety of folate-rich vegetables into your diet is a delicious and effective way to meet your daily needs.

Top Folate-Rich Vegetables

Many vegetables provide significant amounts of folate. Here's a breakdown of the best options to add to your grocery list.

Dark Leafy Greens

Leafy greens are often considered some of the best sources of folate due to their high concentration of this essential nutrient. Cooking can reduce folate content, so consuming them raw or lightly cooked is often best.

Spinach: A true nutritional powerhouse, cooked spinach offers approximately 263 micrograms (mcg) of folate per cup. It is versatile and can be added to salads, smoothies, or sautéed as a side dish.
Kale: Another member of the cruciferous family, kale provides about 84.5 mcg of folate per cooked cup. It's excellent in salads or baked into crispy chips.
Romaine Lettuce: One cup of shredded romaine lettuce contains about 64 mcg of folate, making it an easy way to boost your intake in a fresh salad.
Turnip Greens: Cooked turnip greens provide approximately 52 mcg of folate per half-cup.

Legumes

Legumes are another fantastic source of folate and a staple in many cuisines. They are also rich in fiber, protein, and other vital minerals.

Lentils: Cooked lentils are a top-tier source, with one cup providing an impressive 358 mcg of folate.
Edamame: One cup of cooked edamame delivers 482 mcg of folate, making it one of the highest vegetable sources available.
Chickpeas (Garbanzo Beans): Cooked chickpeas contain 282.1 mcg of folate per cup and are a great addition to salads, soups, or hummus.
Black-Eyed Peas: A half-cup of cooked black-eyed peas offers 105 mcg of folate.

Cruciferous and Other Vegetables

Beyond the leafy greens and legumes, several other vegetables contribute significantly to your folate intake.

Asparagus: A half-cup of cooked asparagus provides around 134 mcg of folate.
Brussels Sprouts: A half-cup of cooked Brussels sprouts can offer about 47 mcg of folate.
Broccoli: One half-cup of cooked broccoli, chopped and frozen, contains 52 mcg of folate.
Beets: Raw beets are a good source, with one cup containing 148.2 mcg of folate.
Avocado: A versatile fruit often used as a vegetable, a medium-sized avocado contains about 163 mcg of folate.

Comparison of Folate-Rich Vegetables

To help visualize the folate content, here is a comparison table of several vegetables, based on standard cooked or prepared servings.


Vegetable	Serving Size	Folate Content (mcg)
Edamame	1 cup, cooked	482
Lentils	1 cup, cooked	358
Chickpeas	1 cup, cooked	282
Spinach	1 cup, cooked	263
Raw Beets	1 cup	148
Asparagus	½ cup, cooked	134
Black-Eyed Peas	½ cup, cooked	105
Brussels Sprouts	½ cup, cooked	47

How to Maximize Folate Intake from Vegetables

Since folate is water-soluble and sensitive to heat and light, preparation methods can affect its concentration. Boiling can cause significant nutrient loss, so steaming, stir-frying, or consuming vegetables raw when possible can help preserve folate. Chopping vegetables, such as spinach, can also increase folate bioavailability. Incorporating a mix of raw and cooked vegetables will give you the best nutritional profile. For example, add raw spinach to a smoothie or top a salad with fresh romaine lettuce and avocado. Steam asparagus or Brussels sprouts for a delicious and nutritious side dish.

Conclusion

Maintaining adequate folate levels is essential for numerous aspects of health, from cellular function to preventing birth defects. Thankfully, nature provides a wide array of delicious and versatile vegetables that are high in folate. By incorporating foods like spinach, lentils, asparagus, and avocados into your diet, you can easily ensure you are meeting your daily needs. A varied diet that includes both leafy greens and legumes is key to reaping the maximum health benefits. For more information on the role of B vitamins, visit the National Institutes of Health website.

Note: While vegetables are an excellent source of folate, pregnant women or those planning a pregnancy should still consult with a healthcare provider regarding adequate folic acid intake to prevent neural tube defects.

Frequently Asked Questions

Folate is the form of vitamin B9 that occurs naturally in foods, such as vegetables. Folic acid is the synthetic, more stable form of vitamin B9 used in dietary supplements and to fortify foods like cereals and bread.

The recommended dietary allowance (RDA) for adults is 400 micrograms (mcg) of Dietary Folate Equivalents (DFE) per day. Pregnant women need 600 mcg DFE, and lactating women need 500 mcg DFE.

Yes, heat can significantly reduce the folate content in vegetables, particularly boiling, as folate is water-soluble. Lighter cooking methods like steaming or stir-frying, or consuming vegetables raw, help preserve the nutrient.

Symptoms of folate deficiency can include fatigue, weakness, mouth sores, a sore or red tongue, and memory problems. Severe, untreated deficiency can lead to megaloblastic anemia.

Fortified foods, such as some breakfast cereals, bread, and pasta, are reliable sources of synthetic folic acid and have helped increase the average intake. However, getting natural folate from a diverse diet of vegetables is also highly beneficial.

Yes, avocado is a good source of folate. A medium-sized avocado contains a substantial amount, contributing significantly to your daily intake.

Folate is critical during early pregnancy because it helps prevent neural tube defects, serious birth defects of the baby's brain and spine, such as spina bifida.