What Vegetables Contain Folic Acid and How to Maximize Intake

November 24, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), adequate folic acid intake can prevent certain birth defects, particularly neural tube defects. This essential B vitamin is naturally present as folate in many vegetables, which are crucial for cellular health, DNA synthesis, and red blood cell formation.

Quick Summary

A guide to the best vegetable sources of folate, detailing dark leafy greens, legumes, and cruciferous vegetables. It includes information on how to cook vegetables to preserve this vital nutrient and explains the difference between folate and folic acid.

Key Points

Identify Top Sources: Dark leafy greens (spinach, kale), legumes (lentils, chickpeas), and cruciferous vegetables (broccoli, asparagus) are primary vegetable sources of folate.
Folate vs. Folic Acid: Folate is natural vitamin B9 in food, while folic acid is the synthetic form used in fortified products and supplements.
Cooking Matters: To preserve folate, which is water-soluble and heat-sensitive, opt for steaming, microwaving, or eating vegetables raw instead of boiling.
Legumes are Powerhouses: A single cup of cooked lentils or chickpeas provides a very high percentage of the recommended daily value for folate.
Variety is Key: Eating a diverse range of folate-rich vegetables ensures a steady and adequate intake of this essential nutrient for overall health.
Essential for Health: Folate is crucial for DNA synthesis, red blood cell production, and is especially important during pregnancy to prevent neural tube defects.

Understanding the difference between folate and folic acid

Before diving into the top vegetable sources, it is important to understand the distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form used in fortified foods and supplements. The body can absorb folic acid more readily than natural food folate, but incorporating both into your diet through whole foods and fortified products is beneficial. Cooking methods, storage, and processing can significantly impact the final folate content of vegetables.

The power of dark leafy greens

Dark leafy green vegetables are among the richest natural sources of folate. Their name, folate, is even derived from the Latin word for 'leaf', emphasizing their significance.

List of high-folate leafy greens:

Spinach: A cup of cooked spinach is an excellent source of folate. To maximize its content, cook it lightly by steaming or sautéing rather than boiling.
Kale: This nutrient-dense green provides a substantial amount of folate and other vitamins.
Romaine Lettuce: Though less concentrated than spinach or kale, romaine is a good source of folate, especially when consumed raw in salads.
Turnip Greens and Collard Greens: These greens are also packed with folate and can be prepared in various healthy ways.

Legumes: The folate-rich vegetable family

Legumes, a diverse plant-based food group, are another powerhouse for increasing your folate intake. They are also high in protein and fiber, making them a nutritious addition to any diet.

List of top legume sources:

Lentils: A cup of cooked lentils is one of the single best sources of folate, delivering a significant percentage of the daily value.
Chickpeas (Garbanzo Beans): These versatile legumes, popular in dishes like hummus and curries, are a great source of folate.
Edamame (Green Soybeans): Cooked edamame offers an exceptionally high amount of folate, topping many other vegetable options.
Kidney Beans: These beans are another valuable source of folate, and can be easily added to soups and salads.

Cruciferous and other notable vegetables

Beyond leafy greens and legumes, several other vegetables contribute significantly to your folate consumption. These include members of the cruciferous family and other common additions to a balanced diet.

List of other high-folate vegetables:

Asparagus: Considered one of the top vegetable sources, a single serving of cooked asparagus provides a substantial portion of the daily folate requirement.
Broccoli: Both raw and cooked broccoli are good sources of folate. As with other greens, steaming or microwaving helps retain more nutrients than boiling.
Brussels Sprouts: These small, cabbage-like vegetables are rich in folate.
Beets: Raw beets are a notable source of folate, along with other essential minerals.
Cauliflower: In addition to its florets, the leaves of cauliflower also contain a considerable amount of folate.

Cooking methods to preserve folate

Since folate is a water-soluble vitamin, it is sensitive to heat and can be lost during cooking. To maximize the folate you get from your vegetables, consider these tips:

Steam instead of boil: Steaming your vegetables is one of the best methods for retaining heat-sensitive nutrients like folate because the food does not come into contact with boiling water.
Microwave with minimal water: Microwaving vegetables with a small amount of water for a short time is also an effective way to cook them while preserving nutrient content.
Eat them raw: For vegetables like spinach and romaine lettuce, eating them raw in salads ensures you get 100% of their folate content.
Use cooking liquid: If you must boil, use the leftover water for soups or sauces, as some of the folate will have leached into it.

Comparison of folate content per serving


Vegetable	Serving Size	Folate Content (μg)	Notes
Cooked Lentils	1 cup (198g)	358	Excellent source, also rich in fiber and protein.
Cooked Chickpeas	1 cup	282.1	A versatile legume for various dishes.
Cooked Spinach	1 cup (180g)	263	Best lightly steamed to retain nutrients.
Cooked Asparagus	½ cup (90g)	134	High concentration, best steamed.
Raw Beets	1 cup (136g)	148	Retains more folate when consumed raw.
Cooked Broccoli	½ cup (78g)	84	Also high in vitamins C and K.

Conclusion

Incorporating a variety of folate-rich vegetables is essential for maintaining good health and preventing deficiencies. From dark leafy greens like spinach and kale to legumes such as lentils and chickpeas, there are numerous delicious options to choose from. By being mindful of your cooking methods, such as steaming rather than boiling, you can ensure that you are getting the most nutritional value from your food. A diet rich in natural folate from vegetables is a powerful tool for supporting cellular health, DNA production, and red blood cell formation, contributing to overall well-being.

An excellent source for understanding more about folate's functions and recommended intakes can be found at the NIH Office of Dietary Supplements.

Frequently Asked Questions

Among vegetables, dark leafy greens such as spinach and kale, along with legumes like lentils and edamame, are considered some of the best and most concentrated sources of naturally occurring folate.

Yes, cooking can significantly reduce folate content. Since it is a water-soluble vitamin, methods like boiling cause the nutrient to leach into the water. Steaming, microwaving, or consuming vegetables raw are better options for retaining folate.

Folate is the natural form of vitamin B9 found in foods like vegetables, whereas folic acid is the synthetic, man-made version added to fortified foods and supplements. Folic acid is generally more bioavailable than food folate.

Yes, folate is critically important for pregnant women. Adequate folic acid intake is crucial for fetal development and helps to prevent neural tube defects such as spina bifida.

Symptoms of folate deficiency can include fatigue, weakness, mouth sores, a swollen or red tongue, and digestive issues like diarrhea. Severe deficiency can lead to a type of anemia.

Yes, it is possible to get enough folate from a well-balanced diet rich in vegetables, legumes, and other folate-containing foods. However, the form of folic acid found in fortified foods and supplements is often more easily absorbed by the body.

Besides vegetables, several fruits are good sources of folate, including citrus fruits (oranges), papaya, and avocados. Including these in your diet further helps to boost your intake.