Which Seeds Are High in Folic Acid?

December 18, 2025 •

3 min read

According to the National Institutes of Health, folate (vitamin B9) is a crucial nutrient for producing and maintaining new cells. Including seeds high in folic acid is an excellent way to naturally boost your intake of this essential vitamin.

Quick Summary

This guide identifies the seeds with the highest levels of folate, provides a nutritional comparison, and offers practical tips for easily incorporating them into your daily diet for better health.

Key Points

Sunflower seeds: Among the highest in folate, and also rich in vitamin E, magnesium, and selenium.
Chia seeds: Contain a significant amount of folate, along with being excellent sources of fiber and omega-3 fatty acids.
Flaxseeds: Provide folate and are best consumed ground to maximize absorption of their nutrients.
Folate vs. Folic Acid: Folate is the natural form in seeds, while folic acid is the synthetic version added to supplements and fortified foods.
Incorporation is Easy: Seeds can be easily added to smoothies, salads, yogurts, and baked goods to boost your intake.
Health Benefits: Folic acid from seeds supports DNA synthesis, red blood cell production, cardiovascular health, and cognitive function.
Other Sources: While seeds are great, a varied diet including leafy greens, legumes, and fortified grains is essential for comprehensive folate intake.

Understanding Folate vs. Folic Acid

Before diving into the best seeds, it's important to understand the difference between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods like seeds, vegetables, and legumes. Folic acid is the synthetic, man-made version of vitamin B9 used in dietary supplements and to fortify certain foods like cereals, bread, and pasta. The body absorbs folic acid more efficiently than natural folate, but both are crucial for health.

Top Seeds High in Folic Acid (Folate)

While many seeds contain beneficial nutrients, a few stand out for their particularly high folate content. Adding these to your diet is a simple yet effective way to increase your intake.

Sunflower Seeds

Sunflower seeds are an excellent source of vitamin B9, containing a significant amount of folate. A one-ounce serving (about a quarter cup) can provide a substantial percentage of the recommended daily allowance. They are also rich in other nutrients like vitamin E, magnesium, and selenium, and offer healthy fats and protein.

Chia Seeds

Beyond being a fiber and omega-3 powerhouse, chia seeds contain a good amount of folate. A 100-gram serving offers approximately 120 mcg of folic acid. These versatile seeds are easy to incorporate into many dishes, from smoothies to puddings.

Flaxseeds

Flaxseeds are known for their high fiber and alpha-linolenic acid (ALA) content but also provide a solid dose of folate. A tablespoon of milled flaxseed can contribute to your daily folate needs. Grinding them is recommended to ensure your body can absorb their full range of nutrients.

Pumpkin Seeds

Pumpkin seeds, or pepitas, offer a notable amount of folate, with 58 mcg per 100 grams. They are also a good source of magnesium, zinc, and iron, making them a nutritious snack or salad topping.

Comparison of Seeds High in Folate

To help you compare your options, here is a table highlighting the folate content of several seeds per 100-gram serving:


Seed Type	Folic Acid Content (per 100g)
Sunflower Seeds	227 mcg
Chia Seeds	120 mcg
Flaxseeds	112 mcg
Pumpkin Seeds	58 mcg
Sesame Seeds	97 mcg
Peanuts	240 mcg (technically a legume, but commonly categorized with nuts/seeds)

Note: Folate content can vary based on growing conditions and processing.

How to Incorporate More High-Folic Acid Seeds into Your Diet

Including these seeds in your daily meals is simple and can be quite delicious. Here are a few practical ways to boost your folate intake:

Add to Smoothies: Blend a tablespoon of flax or chia seeds into your morning smoothie for an easy nutritional boost.
Sprinkle on Salads: Top your salads with a generous amount of sunflower or pumpkin seeds for extra crunch and nutrients.
Create Seed-Based Dressings: Grind seeds like flax or sunflower and whisk them into a homemade vinaigrette or dressing.
Bake into Goods: Incorporate ground flax or chia seeds into muffins, bread, or pancakes to increase the nutritional value.
Top Yogurt or Oatmeal: Sprinkle seeds over yogurt or oatmeal for added texture and a folate kick.
Snack on Them: A handful of plain, roasted sunflower seeds or pumpkin seeds makes for a healthy and satisfying snack.

The Health Benefits of Consuming Folate from Seeds

Consuming seeds rich in folate offers multiple health advantages, beyond just addressing a deficiency. Folate is necessary for DNA synthesis and repair, making it critical for cell growth and function. This is especially important during periods of rapid growth, such as pregnancy, to prevent neural tube defects. Folate also works with vitamins B12 and B6 to help control levels of the amino acid homocysteine in the blood. High homocysteine levels have been linked to an increased risk of heart disease and stroke, so maintaining healthy levels is important for cardiovascular health. Adequate folate intake can also support cognitive function and may help reduce symptoms of depression.

Conclusion

For anyone looking to increase their dietary intake of folate, seeds are a convenient and nutrient-dense option. Seeds like sunflower, chia, flax, and pumpkin are particularly rich in this vital B vitamin. By incorporating them into your diet through simple additions to meals, snacks, and baked goods, you can easily support your body's cellular function, DNA health, and cardiovascular well-being. Remember to consult a healthcare provider for personalized dietary advice and before taking supplements.

Frequently Asked Questions

Folate is the form of vitamin B9 that occurs naturally in foods like seeds and green leafy vegetables. Folic acid is the synthetic version of vitamin B9 used in supplements and fortified foods like bread and cereals.

You can add high-folate seeds to your diet by sprinkling them on top of salads, yogurt, and oatmeal, or by blending them into smoothies. Ground flaxseeds can also be used in baking.

Consuming excessively high doses of synthetic folic acid can mask a vitamin B12 deficiency, which can cause permanent nerve damage if left untreated. It is difficult to consume a toxic level from natural food sources alone.

It is generally recommended to get nutrients primarily from a variety of whole foods, as they offer a wider spectrum of vitamins, minerals, and fiber. However, supplements can be beneficial for those with increased needs, such as during pregnancy.

Yes, men can benefit from folate intake just as much as women. It supports overall health, helps regulate homocysteine levels linked to heart disease, and contributes to red blood cell production.

According to nutritional data, sunflower seeds are one of the best seed sources of folate, with 227 mcg per 100 grams, followed closely by peanuts (a legume).

Folate is crucial during early pregnancy to help prevent neural tube defects in the fetus, which are serious birth defects of the brain and spine. Pregnant women have a higher recommended daily intake.