Which Leafy Greens Are High in Folate?

November 14, 2025 •

4 min read

According to the CDC, folate is especially important for women of childbearing age to help prevent neural tube birth defects. This essential vitamin, also known as B9, can be found in a variety of delicious and healthy leafy greens that are easy to incorporate into your daily meals.

Quick Summary

Several of the most folate-rich leafy greens available are explored in this article. Nutritional profiles are provided, and tips on how to prepare them to maximize vitamin retention are offered. Instructions on incorporating these greens into your diet for optimal health benefits are also provided.

Key Points

Spinach is a folate leader: A half-cup of cooked spinach provides 33% of the Daily Value (DV) for folate.
Collard greens are highly nutritious: One cup of cooked collard greens provides a substantial 176.7 mcg of folate.
Raw vs. cooked intake: Cooking greens like spinach can help increase folate absorption due to volume reduction, but heat-sensitive folate can be lost if overcooked.
Steaming is the best cooking method: To minimize folate loss, steam leafy greens instead of boiling them.
Folate is vital for cell health: The B vitamin supports DNA synthesis, red blood cell production, and brain function.
Prioritize fresh and lightly cooked greens: Consume leafy greens raw in salads or smoothies, or cook them minimally via steaming or quick sautéing to retain maximum nutrients.

Top Leafy Greens High in Folate

Folate is a crucial water-soluble B vitamin vital for cell growth, DNA synthesis, and red blood cell production. While many foods contain folate, some of the most concentrated and accessible sources come from leafy greens. Incorporating these into your diet is a simple and effective strategy for boosting your daily intake.

Spinach

Spinach is arguably one of the most well-known leafy greens and an exceptional source of folate. Both raw and cooked spinach contribute significantly to your daily needs, though cooking can increase the amount you absorb per serving due to volume reduction. For example, a single cup of cooked spinach contains 131 mcg of folate, which is 33% of the Daily Value (DV). Raw spinach also offers a good amount, with one cup providing 58 mcg. Spinach is also rich in vitamins A, C, and K, as well as iron.

Collard Greens

Collard greens are another powerhouse of nutrition, and they are particularly high in folate. A cup of boiled collard greens can provide 176.7 mcg of folate. In addition to folate, collards are loaded with vitamin K, vitamin A, and antioxidants, which support bone health and eye function. They can be stewed, braised, or lightly steamed to retain their nutritional value.

Turnip Greens

Often overlooked, turnip greens pack a considerable folate punch. One cup of cooked turnip greens provides approximately 170 mcg of folate. They offer a slightly peppery flavor and are excellent in stews, sautéed dishes, or mixed with other greens. Beyond folate, turnip greens are a great source of vitamins A, C, and K, and calcium.

Romaine Lettuce

For those who prefer their greens raw, romaine lettuce is a fantastic option. A full head of romaine can provide a significant amount of folate, making it an excellent base for salads. Its crisp texture and mild flavor make it a versatile addition to sandwiches and wraps as well. Romaine also contains vitamins A and K.

Mustard Greens

For those who enjoy a bit of spice, mustard greens are a great choice. One cup of cooked mustard greens contains 52 mcg of folate, along with substantial amounts of vitamin K, vitamin A, and C. Their peppery kick can add depth to stir-fries or be enjoyed lightly steamed.

Kale

Kale has earned its reputation as a superfood for good reason. A single cup of cooked kale offers 84.5 mcg of folate. This nutrient-dense green is also high in fiber, vitamins A, C, and K, and powerful antioxidants. It can be blended into smoothies, baked into chips, or sautéed.

Nutrient Retention: Maximizing Folate in Your Greens

Folate is a water-soluble vitamin, meaning it can leach out of vegetables and into cooking water, and it is also sensitive to heat. To maximize the folate you get from your greens, consider these cooking and preparation tips:

Steam instead of boil: Steaming your greens for a short time is one of the best ways to cook them while preserving the most folate. This method keeps the nutrient loss to a minimum compared to boiling.
Quick sauté: A quick sauté with a little oil is another excellent method. It minimizes cooking time and requires less moisture, keeping more nutrients intact.
Enjoy raw: Eating raw greens in salads or smoothies is the most direct way to get all their folate content, as no heat is applied.
Limit cooking time: Whatever method you choose, avoid overcooking. Cooking greens until they are tender-crisp rather than mushy will help preserve more of the vitamins.

Folate Content of Common Leafy Greens


Leafy Green	Serving Size	Folate (mcg DFE)	Daily Value (%)
Cooked Turnip Greens	1 cup	170	43%
Cooked Collard Greens	1 cup	176.7	44%
Cooked Spinach	½ cup	131	33%
Cooked Kale	1 cup	84.5	21%
Raw Spinach	1 cup	58	15%
Raw Romaine Lettuce	1 cup shredded	64	16%
Cooked Mustard Greens	½ cup	52	13%

The Importance of Dietary Folate

Beyond preventing neural tube defects in pregnant women, folate plays a critical role in numerous bodily functions. It supports brain health, is involved in protein metabolism, and helps in the formation of healthy red blood cells to prevent anemia. A diet rich in folate has been associated with a lower risk of heart disease and may help manage homocysteine levels. Given that the body cannot store large amounts of natural folate, a consistent dietary intake is necessary to maintain adequate levels. The good news is that by simply adding a handful of these delicious and nutritious leafy greens to your meals, you can take a big step toward ensuring your body has what it needs to thrive.

Disclaimer: This information is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making any significant changes to your diet or health regimen.

Conclusion Ensuring an adequate intake of folate is essential for good health, and leafy greens are an ideal natural source. Spinach, collard greens, turnip greens, romaine lettuce, and kale are among the most nutrient-dense options, providing a high amount of this vital B vitamin. By choosing the right greens and prioritizing cooking methods that preserve their nutrients, you can easily boost your folate intake. A diet rich in these vibrant vegetables offers significant benefits, from supporting cell health and DNA synthesis to promoting healthy pregnancies and reducing the risk of conditions like anemia. Start incorporating more of these nutritious greens into your meals today to reap the numerous health rewards they offer.

Here is a comprehensive resource on folate sources and benefits provided by the National Institutes of Health.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens. Folic acid is the synthetic, man-made version of B9 used in supplements and fortified foods, such as bread and cereals.

Cooked turnip greens and collard greens are among the highest in folate. A single cup of cooked turnip greens provides about 170 mcg of folate, while cooked collard greens offer approximately 176.7 mcg.

Yes, because folate is water-soluble and heat-sensitive, boiling can cause significant folate loss. Methods like steaming, microwaving, or sautéing are better for retaining nutrients.

Try adding a handful of raw spinach or kale to your morning smoothie, using romaine lettuce as a base for salads, or lightly steaming collard greens as a side dish.

Yes, folate is critically important during pregnancy, especially in the early stages. Adequate folate intake helps prevent serious birth defects of the brain and spinal cord, known as neural tube defects.

A deficiency in folate can lead to various health issues, including fatigue, weakness, mouth sores, and a type of anemia known as megaloblastic anemia, where red blood cells are abnormally large.

Both fortified foods (containing folic acid) and natural sources (containing folate) are important. Some fortified foods have higher concentrations, but getting folate from natural food sources provides additional vitamins, minerals, and fiber.