Which Vegetables Contain Folic Acid? The Ultimate Guide

December 20, 2025 •

2 min read

According to the CDC, folic acid helps prevent serious birth defects of the brain and spine, which is why it is especially crucial for women of childbearing age. While synthetic folic acid is found in supplements and fortified foods, the natural form, folate, is abundant in many vegetables.

Quick Summary

This guide details the difference between folate and folic acid, lists specific vegetables rich in this vital B vitamin, and provides tips for maximizing its retention during cooking.

Key Points

Natural vs. Synthetic: Folate is the natural form found in vegetables, while folic acid is the synthetic form used in fortified foods and supplements.
Rich Sources: Dark, leafy greens like spinach and kale, legumes like lentils and edamame, and vegetables such as asparagus and broccoli are high in folate.
Cooking Matters: Folate is water-soluble and can be lost during cooking. Steaming, microwaving, and consuming vegetables raw helps retain more of the nutrient.
Pregnancy Importance: Adequate folic acid intake is crucial for women of childbearing age to help prevent neural tube defects in infants.

What is the Difference Between Folate and Folic Acid?

Folate and folic acid are both forms of vitamin B9, but they are not the same. Folate is the naturally occurring form found in many foods, while folic acid is the synthetic version in supplements and fortified foods. Folic acid is often better absorbed and more stable than folate. Fortification of foods with folic acid has helped reduce neural tube defects.

Top Vegetables with High Folic Acid (Folate)

Many vegetables contain folate, with some offering particularly high amounts.

Leafy Greens

Dark, leafy greens are excellent sources of natural folate.

Spinach: High in folate, especially when cooked.
Romaine Lettuce: Provides folate when eaten fresh.
Kale: Nutrient-dense with a good folate content.
Turnip Greens and Mustard Greens: Also excellent sources.

Cruciferous Vegetables

This vegetable group offers good folate content.

Broccoli: A good source, whether steamed or lightly cooked.
Brussels Sprouts: Contain a solid amount of folate.
Cauliflower: Contributes to folate intake.

Legumes (Beans and Peas)

Legumes are rich in folate, fiber, and protein.

Edamame: A top vegetable source, one cup provides over 100% of the daily value.
Lentils: A single cooked cup offers a significant folate boost.
Chickpeas and Kidney Beans: Both are good sources.
Green Peas: Offer a good amount of folate.

Other Notable Vegetables

Asparagus: A serving of boiled asparagus provides a significant amount of folate.
Beets: Both the root and greens are good sources.
Avocado: A good source of folate and healthy fats.
Okra: Contains a good amount of folate.

Maximizing Folate Retention During Cooking

Folate is water-soluble and can be lost during cooking. To preserve folate:

Steam instead of boil: Minimizes nutrient loss.
Use the cooking water: Capture leached folate in soups or sauces.
Chop after cooking: May increase folate bioavailability in some greens.
Eat raw: Avoids heat degradation for vegetables like spinach or romaine.
Microwave with minimal water: Can preserve folate well.

Comparison of Folate in Common Vegetables


Vegetable	Serving Size	Estimated Folate (mcg)	Notes
Edamame, cooked	1 cup	482	Excellent source.
Lentils, cooked	1 cup	358	Among the highest sources.
Chickpeas, cooked	1 cup	282	Versatile legume, high folate.
Spinach, cooked	1 cup	263	Significant folate boost.
Asparagus, cooked	1 cup	260	A top source.
Beets, raw	1 cup	148	Both root and greens contain folate.
Avocado, raw	½ fruit	82	Also a source of healthy fats.
Brussels Sprouts, cooked	½ cup	47	Good source in a small serving.
Broccoli, cooked	1 cup	57	Good general source of vitamins.

Conclusion

Eating a diverse range of vegetables is key to obtaining adequate folate, the natural form of folic acid. Prioritize leafy greens, legumes, and vegetables like asparagus and broccoli. To maximize intake, use cooking methods that preserve nutrients or eat vegetables raw. While fortified foods and supplements are reliable, particularly for those planning pregnancy, natural folate from vegetables is vital for a healthy diet. For more information, consult resources like the National Institutes of Health.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in foods like leafy green vegetables, while folic acid is the synthetic form used in supplements and fortified foods. Folic acid is generally more stable and better absorbed by the body.

Dark, leafy greens such as spinach, kale, and romaine lettuce are excellent sources. Other top vegetables include edamame, asparagus, broccoli, and beets, as well as legumes like lentils and chickpeas.

For adults 19 and older, the recommended dietary allowance (RDA) is 400 micrograms (mcg) of dietary folate equivalents (DFE). This amount increases for pregnant and lactating women.

Yes, as a water-soluble vitamin, folate can be lost when cooked with high heat or in large amounts of water. Steaming, microwaving, or eating vegetables raw can help preserve more of the nutrient.

A combination of both is often recommended. While a balanced diet rich in folate-containing vegetables is ideal, supplements and fortified foods offer a stable and reliable source, especially for those with higher needs, like pregnant women.

It is extremely rare to consume a toxic amount of folate from food alone. However, an upper intake level of 1,000 mcg per day has been set for synthetic folic acid from supplements and fortified foods to avoid masking a vitamin B12 deficiency.

Folic acid is crucial before and during early pregnancy because it helps prevent serious birth defects of the baby's brain and spine, known as neural tube defects.