Folate is one of those nutrients your body needs every day, even though you may not think about it very often. It helps your body make DNA, produce healthy red blood cells, and support normal cell growth and division.

The good news is that folate is found naturally in many everyday foods. Leafy greens, beans, lentils, avocados, asparagus, citrus fruits, and several other foods can help you get more of this important vitamin through your diet.

But why does folate matter so much? And which foods provide the most?

In this guide, we’ll look at the best foods high in folate, what folate does in the body, how much you need, and simple ways to add more folate-rich foods to your meals.

Quick takeaway: Folate supports healthy cell growth, red blood cell formation, and many other important body processes. Eating a varied diet that includes vegetables, beans, fruits, nuts, and fortified foods can help you meet your daily needs.

What Is Folate?

Folate is the natural form of vitamin B9 found in foods. It belongs to the family of B vitamins and plays an important role in several basic functions throughout the body.

Your body uses folate to help make and repair DNA and other genetic material. It also helps cells divide normally.

Folate is especially important during periods when the body is growing quickly. This includes pregnancy, infancy, childhood, and adolescence.

You may also hear the word folic acid when talking about vitamin B9.

Folate and folic acid are closely related but are not exactly the same. Folate refers mainly to the forms naturally found in foods, while folic acid is a form used in supplements and fortified foods.

Both contribute to your body's vitamin B9 supply.

Why Does Folate Matter?

Folate has several important jobs in the body.

1. It Supports Healthy Red Blood Cells

Your body needs folate to make normal red blood cells. When folate intake stays too low for a long time, it can contribute to a type of anemia.

Folate deficiency can affect how red blood cells develop, which may leave them larger and less effective than normal.

Possible symptoms of anemia can include:

• Tiredness

• Weakness

• Pale skin

• Shortness of breath

• Dizziness

• Difficulty concentrating

These symptoms can have many causes, so they should not automatically be blamed on low folate.

2. It Helps With DNA Production

Every cell in your body relies on genetic material. Folate helps with the production and maintenance of DNA and RNA.

This becomes particularly important when cells are dividing and growing.

That is one reason folate is so important during pregnancy and other stages of rapid growth.

3. It Supports Pregnancy

Folate is especially important before and during early pregnancy.

Adequate folate intake can help reduce the risk of neural tube defects, serious birth defects involving the baby's brain and spinal cord.

Because the neural tube develops very early in pregnancy, people who could become pregnant are generally advised to get adequate folic acid before conception as well as during pregnancy.

If you are pregnant, trying to become pregnant, or could become pregnant, talk with a healthcare professional about the appropriate amount of folic acid for you.

4. It Helps Cells Grow and Divide

Your body constantly replaces old or damaged cells.

Folate helps support this normal process because it is involved in DNA synthesis and cell division.

This is particularly important for tissues that naturally renew themselves quickly.

5. It Works With Other B Vitamins

Folate doesn't work in isolation.

It participates in several pathways involving other B vitamins and nutrients. Vitamin B12, for example, also plays an important role in normal red blood cell production and nervous system function.

This is one reason a balanced diet matters more than focusing on a single nutrient.

15 Foods High in Folate

You don't need exotic ingredients to increase your folate intake. Many affordable and familiar foods contain this nutrient.

Here are some of the best options to consider.

1. Lentils

Lentils are among the most useful folate-rich foods.

They are also a good source of plant protein, fiber, iron, and other nutrients. Their versatility makes them easy to include in soups, salads, stews, curries, and grain bowls.

Try adding cooked lentils to:

• Vegetable soup

• Salads

• Rice dishes

• Wraps

• Stews

2. Spinach

Spinach is a convenient source of folate and other nutrients.

You can eat it raw in salads or add it to cooked dishes. Baby spinach works particularly well in sandwiches, omelets, smoothies, and pasta.

For a simple meal, sauté spinach with garlic and serve it alongside eggs or beans.

3. Asparagus

Asparagus provides folate along with fiber and several other vitamins and minerals.

Roasting is an easy way to prepare it. You can also steam asparagus and serve it with fish, chicken, eggs, or whole grains.

4. Avocado

Avocado provides folate as well as healthy unsaturated fats and fiber.

Add sliced avocado to toast, salads, grain bowls, or sandwiches. You can also mash it into a simple spread.

Avocado is relatively calorie-dense, so portion size can matter if you're watching your overall calorie intake.

5. Beans

Many types of beans contain folate.

Black beans, kidney beans, pinto beans, and other varieties can contribute to your daily intake while also providing protein and fiber.

Beans are particularly useful for people who eat less meat because they can help build satisfying plant-based meals.

6. Chickpeas

Chickpeas are another convenient folate-rich food.

Use them in hummus, salads, soups, curries, or roasted snacks.

A chickpea and vegetable salad can make a simple lunch that combines folate, fiber, protein, and a variety of other nutrients.

7. Broccoli

Broccoli provides folate along with fiber and vitamin C.

Steaming, roasting, or lightly sautéing broccoli can make a simple side dish. You can also add chopped broccoli to stir-fries, pasta, omelets, and grain bowls.

8. Brussels Sprouts

Brussels sprouts are another vegetable that can contribute meaningful amounts of folate to your diet.

Roasting them can bring out a slightly sweet flavor. Try combining them with beans, whole grains, or a source of lean protein.

9. Oranges

Citrus fruits can contribute to your folate intake.

Oranges are also rich in vitamin C and contain water and fiber, particularly when eaten whole rather than consumed as juice.

An orange makes an easy snack between meals.

10. Papaya

Papaya contains folate along with vitamin C and other nutrients.

It can be eaten on its own, added to fruit salads, or combined with yogurt for a simple breakfast or snack.

11. Beets

Beets contain folate and can add variety to your diet.

Roast them, steam them, or add cooked beets to salads. Their naturally sweet flavor works well with leafy greens, nuts, seeds, and soft cheese.

12. Peanuts

Peanuts provide folate along with protein, healthy fats, and other nutrients.

A small serving can make a convenient snack. Choose unsalted or lightly salted peanuts when possible if you are trying to reduce sodium.

Peanut butter can also contribute folate, although nutritional values vary among products.

13. Eggs

Eggs contain folate along with high-quality protein, choline, vitamin B12, and other nutrients.

They can be an easy addition to breakfast, lunch, or dinner.

Try pairing eggs with spinach, avocado, beans, or whole-grain toast for a more nutrient-rich meal.

14. Fortified Breakfast Cereals

Some breakfast cereals are fortified with folic acid.

Fortification can make an important contribution to vitamin B9 intake, especially for people who don't regularly eat many folate-rich vegetables or legumes.

Check the Nutrition Facts label to see how much folate or folic acid a serving provides.

15. Fortified Grains and Breads

Some breads, pasta products, rice products, and other grain foods may contain added folic acid.

Fortified foods can be especially useful when combined with naturally folate-rich foods.

However, don't assume every grain product is fortified. Check the label if you're specifically looking for folic acid.

Folate-Rich Foods at a Glance

Important: The exact amount of folate varies by food, serving size, brand, preparation method, and whether a product has been fortified.

How Much Folate Do You Need?

Folate needs vary depending on age and life stage.

For most adults, the recommended dietary allowance is 400 micrograms of dietary folate equivalents (DFE) per day.

During pregnancy, the recommended amount increases to 600 micrograms DFE per day. During breastfeeding, it is 500 micrograms DFE per day.

Children and teenagers have different needs based on age.

The term DFE is used because the body handles naturally occurring food folate and folic acid differently.

If you're concerned about your intake, a doctor or registered dietitian can help you determine whether your diet provides enough.

Folate vs. Folic Acid: What's the Difference?

The terms can be confusing.

Folate is the general name for vitamin B9 and commonly refers to the naturally occurring forms found in foods.

Folic acid is a form of vitamin B9 used in dietary supplements and added to certain fortified foods.

Both help the body obtain vitamin B9, but they are not identical compounds.

This distinction becomes especially important when reading supplement labels or pregnancy recommendations.

What Happens If You Don't Get Enough Folate?

A diet that consistently provides too little folate can eventually lead to folate deficiency.

One possible result is folate-deficiency anemia.

Symptoms may include:

• Persistent tiredness

• Weakness

• Headaches

• Irritability

• Difficulty concentrating

• Shortness of breath

• Heart palpitations

However, these symptoms are not specific to folate deficiency.

Low vitamin B12, iron deficiency, certain medications, digestive conditions, and other health problems can cause similar symptoms.

Important note: Don't diagnose a nutrient deficiency based on symptoms alone. If you have ongoing fatigue, weakness, or other unexplained symptoms, speak with a healthcare professional.

Who May Need to Pay Extra Attention to Folate?

Most people can get enough folate from a balanced diet, but certain situations can increase the importance of getting adequate vitamin B9.

These include:

People Who Could Become Pregnant

Adequate folic acid intake before and during early pregnancy is particularly important because neural tube development occurs very early.

If pregnancy is possible, discuss folic acid supplementation with a healthcare professional.

People With Certain Digestive Conditions

Some conditions that affect nutrient absorption may make it harder to maintain adequate folate levels.

People Taking Certain Medications

Some medicines can interfere with folate metabolism or absorption.

Never stop or change a prescribed medication because of concerns about folate. Instead, ask your healthcare professional whether your medication affects your nutritional needs.

People With Poor Overall Diet Quality

A diet with very few vegetables, legumes, fruits, and fortified foods may provide less folate.

Improving overall food variety can often help.

Simple Ways to Eat More Folate

You don't need to completely change your diet.

Small changes can make folate-rich foods a regular part of your meals.

At Breakfast

Try:

• Eggs with spinach

• Fortified breakfast cereal with fruit

• Whole-grain toast with avocado

• Yogurt with papaya or orange slices

At Lunch

Consider:

• Chickpea salad

• Lentil soup

• Bean and vegetable wrap

• Spinach and avocado salad

At Dinner

Try:

• Lentils with vegetables and brown rice

• Roasted asparagus with fish or chicken

• Bean chili with broccoli

• Chickpea curry with vegetables

For Snacks

Simple choices include:

• An orange

• A small serving of peanuts

• Fresh fruit

• Hummus with vegetables

A Simple One-Day Folate-Friendly Meal Plan

Here's an example of how you might include several folate-containing foods throughout one day.

Breakfast

Scrambled eggs with spinach, avocado, and whole-grain toast.

Morning Snack

An orange or another piece of fresh fruit.

Lunch

A chickpea salad with leafy greens, tomatoes, cucumber, and olive oil.

Afternoon Snack

A small handful of unsalted peanuts.

Dinner

Lentils served with roasted broccoli and brown rice.

Evening Option

Plain yogurt with fruit if you're hungry.

This isn't a prescription or a required meal plan. It's simply an example of how different foods can work together to create a varied diet.

Does Cooking Destroy Folate?

Folate can be sensitive to heat and water.

Some cooking methods may reduce the amount of naturally occurring folate in foods, especially when vegetables are cooked for long periods in large amounts of water.

That doesn't mean you should avoid cooked vegetables.

Instead, consider methods such as:

• Steaming

• Microwaving

• Light sautéing

• Roasting

• Eating some vegetables raw

Using a variety of cooking methods can help you enjoy vegetables while maintaining a nutritious diet.

Can You Get Too Much Folate?

Getting folate from foods is generally not a concern for healthy adults.

The situation is different with high doses of folic acid from supplements or fortified foods.

Excessive folic acid intake can be problematic because it may mask certain signs of vitamin B12 deficiency while the underlying deficiency continues.

That's one reason taking very high-dose supplements without medical advice isn't a good idea.

If you already take a multivitamin or other supplement, check how much folic acid it contains before adding another folate supplement.

Do You Need a Folate Supplement?

Not necessarily.

Many people can meet their folate needs through a balanced diet that includes vegetables, legumes, fruits, nuts, eggs, and appropriate fortified foods.

However, supplementation may be recommended in certain circumstances, particularly around pregnancy.

The right supplement and dose depend on individual circumstances.

Reader note: More isn't always better with vitamins. If you're considering a folate supplement, especially a high-dose product, discuss it with a healthcare professional first.

Folate and a Healthy Diet: The Bigger Picture

Folate is important, but it is only one part of good nutrition.

Instead of focusing on one nutrient or one “superfood,” aim for variety.

A balanced eating pattern can include:

• Plenty of vegetables

• Fresh fruits

• Beans and lentils

• Whole grains

• Nuts and seeds

• Eggs and other protein foods

• Healthy sources of fat

• Adequate fluids

This approach gives your body a broader range of vitamins, minerals, fiber, protein, and other beneficial nutrients.

Frequently Asked Questions

What foods are highest in folate?

Legumes such as lentils and beans, leafy green vegetables, asparagus, avocado, and some fortified grain products are good sources of folate or folic acid.

Are eggs high in folate?

Eggs contain folate, but they are not usually considered one of the richest sources. Their nutritional value comes from a combination of protein, choline, vitamin B12, and other nutrients.

Is spinach a good source of folate?

Yes. Spinach is a useful source of naturally occurring folate and can be easily added to salads, eggs, soups, pasta, and other meals.

Are bananas high in folate?

Bananas contain some folate, but foods such as lentils, beans, spinach, asparagus, and fortified cereals generally provide more.

What is the difference between folate and folic acid?

Folate is the naturally occurring form of vitamin B9 found in foods. Folic acid is a form used in supplements and fortified foods.

Is folate important during pregnancy?

Yes. Adequate folic acid intake before conception and during early pregnancy helps reduce the risk of neural tube defects. Anyone who could become pregnant should discuss appropriate folic acid intake with a healthcare professional.

Can folate deficiency make you tired?

It can contribute to anemia, which may cause tiredness and weakness. However, fatigue has many possible causes, so testing may be needed to identify the reason.

Final Thoughts

Eating more foods high in folate doesn't have to be complicated.

Start with familiar foods such as lentils, beans, spinach, asparagus, broccoli, avocado, chickpeas, oranges, peanuts, and fortified grains. Combine several of them throughout the week rather than relying on one food.

Folate supports DNA production, normal cell division, and healthy red blood cell formation. It becomes especially important during pregnancy and other periods of rapid growth.

The best approach is simple: build meals around a variety of nutritious foods and pay attention to your individual needs.

If you think you may have a folate deficiency, take medications that may affect folate, or are planning a pregnancy, talk with a qualified healthcare professional rather than relying on diet changes alone.

Healthy nutrition is not about finding one perfect food. It's about creating a balanced pattern you can maintain over time.

Quick Checklist: Getting More Folate

• Choose leafy green vegetables regularly.

• Add beans or lentils to meals.

• Include fruits such as oranges and papaya.

• Try avocado in salads or on whole-grain toast.

• Eat broccoli and asparagus as vegetable sides.

• Include nuts such as peanuts in appropriate portions.

• Check labels on fortified cereals and grain products.

• If pregnancy is possible, discuss folic acid with a healthcare professional.

• Avoid taking high-dose supplements without appropriate guidance.

• Focus on overall dietary variety rather than a single nutrient.