Which Meat is Rich in Folate? A Nutritional Guide

December 8, 2025 •

4 min read

According to nutritional data, organ meats, particularly liver, are the richest animal-based source of folate. Knowing which meat is rich in folate can significantly help in planning a diet to support crucial bodily functions such as red blood cell production and DNA synthesis.

Quick Summary

Folate is abundant in organ meats, with chicken and beef liver being exceptionally rich sources. Other types of meat provide smaller amounts, so variety is key for a balanced intake. This guide details the best meat sources for vitamin B9 and their health benefits.

Key Points

Organ Meats are Folate-Rich: Liver, especially chicken and beef liver, is the most concentrated meat source of folate, far surpassing muscle meat.
Moderate Folate in Other Meats: Common muscle meats like pork and beef provide smaller, but still valuable, amounts of folate.
Cooking Preserves Folate in Liver: Research indicates that the primary forms of folate in chicken liver are stable during cooking methods like frying.
Pregnancy Importance: Adequate folate from diet or supplementation is critical during pregnancy to prevent birth defects like spina bifida.
Pair with Plant Sources: The best strategy for optimal folate intake is combining meat sources with plant-based options like leafy greens, legumes, and fortified grains.
Folate vs. Folic Acid: Folate is the naturally occurring form of vitamin B9 in foods, while folic acid is the synthetic form used in supplements and fortified products.

Understanding Folate's Importance

Folate, also known as vitamin B9, is a water-soluble vitamin that plays a critical role in human health. It is vital for producing red and white blood cells, converting carbohydrates into energy, and synthesizing DNA and RNA. Adequate folate intake is especially important during periods of rapid growth, such as pregnancy and infancy, to prevent neural tube defects. A deficiency in folate can lead to various health problems, including fatigue, weakness, mouth sores, and megaloblastic anemia. While green leafy vegetables, legumes, and fortified grains are well-known sources, many people also rely on animal products. Certain types of meat stand out as excellent sources, particularly organ meats.

The Top Contender: Organ Meats

When it comes to animal sources of folate, organ meats—especially liver—are in a league of their own. Their folate concentration far surpasses that of muscle meat. Research comparing different animal livers shows them to be exceptionally high in folate.

Chicken Liver: This is one of the most potent animal sources of folate. A 100-gram serving of chicken liver contains a substantial portion of the daily recommended intake. It is also a great source of iron and vitamin B12.
Beef Liver: Beef liver is another nutritional powerhouse. A 3-ounce (85-gram) serving can provide more than 50% of the daily value for folate, along with large doses of vitamins A, B12, and copper.
Pork Liver: While slightly less concentrated than chicken liver, pork liver remains a very rich source of vitamin B9.
Lamb Liver: Much like other types of liver, lamb liver offers a considerable amount of folate and other essential nutrients.

Beyond Liver: Other Meat Sources

While organ meats are the champions, other types of meat contribute to a person's folate intake, albeit in smaller quantities. Including a variety of these in your diet can help ensure you meet your nutritional needs.

Lamb: Muscle meat from lamb contains more folate than beef, making it a decent contributor to your daily intake.
Beef: Certain beef cuts contain a moderate amount of folate, with organ meats like kidneys containing more than muscle meat.
Pork: Similarly, some cuts of pork, such as pork leg, provide folate, though in lesser amounts compared to liver.
Poultry (Muscle Meat): Chicken and turkey muscle meat, while great sources of protein and other B vitamins, offer very little folate compared to their liver counterparts.

Comparison of Folate in Different Meats (per 100g cooked)


Meat Type	Folate Content (approx. in mcg)	% Daily Value (DV)	Other Key Nutrients
Chicken Liver	560	140%	Vitamin B12, Iron, Vitamin A
Beef Liver	212	54%	Vitamin B12, Iron, Copper
Pork Liver	163	40%	Vitamin B12, Iron
Beef Kidney	83	20%	Vitamin B12, Iron
Chicken Hearts	80	20%	Vitamin B12, Iron, Copper
Lamb	24	6%	Vitamin B12, Zinc, Iron
Beef (muscle)	7	<2%	Vitamin B12, Protein
Pork (muscle)	6	<2%	Thiamin, Protein

Note: Folate values can vary depending on the preparation method and specific animal feed.

Incorporating Folate-Rich Meats into Your Diet

If you're looking to boost your folate intake through meat, here are some practical tips:

Try Liver in Different Recipes: If the idea of plain liver is unappealing, consider mixing it into ground beef for dishes like meatloaf or meatballs. Baking, frying, or creating a pâté can also make it more palatable.
Explore Exotic Cuts: Don't shy away from options like chicken hearts. They are surprisingly rich in nutrients and can be used in stir-fries or stews.
Enjoy Lamb Regularly: As lamb contains more folate than common beef or pork muscle meat, incorporating it into your meal rotation more frequently is a good strategy.
Balance with Plant Sources: Remember that a healthy diet includes a variety of sources. Pair your meat with folate-rich vegetables like spinach, asparagus, and broccoli to maximize intake.

Conclusion

While plants often receive the most attention for their folate content, animal products are also an important source. Specifically, organ meats like chicken and beef liver are exceptionally rich in this essential B vitamin. Other meats like lamb contribute smaller but still significant amounts. For optimal health, a balanced and varied diet that combines both animal and plant sources is the best approach to ensuring sufficient folate intake. For more information on dietary sources and daily requirements, consult resources from authoritative health organizations like the National Institutes of Health (NIH).

Important Considerations for Consumption

While organ meats are packed with folate and other nutrients, they can also be high in cholesterol. It is important to consume them in moderation as part of a balanced diet. Individuals with pre-existing health conditions or those on special diets should consult with a healthcare provider before making significant dietary changes. Additionally, pregnant women or those trying to conceive should follow recommended folic acid supplementation guidelines, as the synthetic form is proven to be effective in preventing neural tube defects.

Disclaimer: The information in this article is for informational purposes only and does not constitute medical advice. Always consult a qualified health professional before making any decisions related to your health or treatment.

Frequently Asked Questions

Chicken liver generally has the highest folate content among commonly consumed organ meats. A 100-gram serving can contain over 500 micrograms of folate, which is more than the average adult's daily requirement.

Yes, beef liver is an excellent source of folate. A 3-ounce serving provides a significant amount of the daily value, making it one of the top animal sources available.

While most meats contain some folate, the amount varies significantly. Common muscle cuts from beef, pork, and chicken have much lower levels of folate compared to organ meats like liver.

Folate is a heat-sensitive vitamin, but studies have shown that it can be relatively stable in certain cooked animal products. For example, specific folate forms in chicken liver were found to be stable after frying.

Yes, organ meats are often high in cholesterol and other fat-soluble vitamins, so moderation is key. Individuals with certain health conditions should consult a doctor before increasing their organ meat consumption.

The body can absorb folate from both animal and plant sources. The key is ensuring adequate intake through a varied diet. However, folic acid from fortified foods is sometimes more bioavailable than naturally occurring folate.

For most people, relying solely on meat for folate is impractical due to lower concentrations in muscle meat and the need for a varied diet. Combining nutrient-dense organ meats with plant sources and fortified foods is the most effective approach.