Foods high in folate – 6 best natural folic acid-rich foods

Folic acid goes to the group of B vitamins. It is involved in growth processes, cell division, and blood formation in the body. Pregnant women and women who want to have children should consume a little more of it. We present here all foods that are high in folate!

Foods high in folate: Folate performs an essential role in cell division and is involved in many growth and development processes in the organism. The synthetic form of the vitamin is called folic acid.

Folate is one of the few nutrients with which people in the USA are not optimally getting supplied. An undersupply at the beginning of pregnancy is particularly problematic.

For this reason, care should be taken before pregnancy to ensure a sensible composition of foods, and folic acid products should also be getting taken.

We are going to relieve the best foods that are high in folate content here.


Foods high in folate

Foods high in folate: Get here the best six food groups that are very high in folate and folate-rich acid content.

1. Vegetables with high folate content

Vegetables with high folate content.
Foods high in folate – Vegetables with high folate content. / Image by Jerzy Górecki from Pixabay


Spinach is somewhat getting discredited as a supplier of iron, but it is an excellent source of folic acid. One hundred grams contain 145 micrograms.


Other vegetables with high folate content

  • 100 g endive contains 110 µg folic acid
  • 100 g green cabbage contains 190 µg folic acid
  • 100 g oak leaf salad contains 100 µg folic acid
  • 100 g lamb’s lettuce contains 145 µg folic acid
  • 100 g broccoli contains 111 µg folic acid
  • 100 g red bell peppers contain 60 µg folic acid
  • 100 g leek contains 100 µg folic acid
  • 100 g cauliflower contains 90 µg folic acid
  • 100 g Brussels sprouts contains 100 µg folic acid


A related video about “Superfetation: When You Get Pregnant… Even Though You’re Already Pregnant” to watch.

“The process of human baby making seems pretty straightforward: egg+sperm+time=baby. But hold on to your ovaries, folks! It’s pretty rare, but sometimes, days or weeks after a person gets pregnant, they can get pregnant again in a process called superfetation.”

Video Credit: SciShow

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2. Legumes with high folate content

Legumes with high folate content
Foods high in folate – Legumes with high folate content


Green and from the legume family: peas are first-class suppliers of folic acid.

  • Snap pea contains around 35 micrograms per 100 grams
  • frozen peas contain 155 µg folic acid
  • 100 g peas contain 159 micrograms of folic acid



Chickpeas are a legume and are known for their many valuable ingredients. It also applies to folic acid. One hundred grams contain 340 micrograms.


Other legumes with rich folate content:

  • 100 g green beans contain 70 µg folic acid
  • 100 grams of soybeans contains 250 micrograms of folic acid
  • 100 g kidney beans contain 130 µg folic acid
  • 100 g white beans contain 200 µg folic acid
  • 100 g mung beans contain 140 µg folic acid
  • 100 g lenses contain 170 µg folic acid



Peanuts are little fat bombs, but we should not forget that they contain valuable fatty acids on the one hand and are outstanding suppliers of folic acid on the other. One hundred grams of fresh peanuts contain 170 micrograms of folic acid. 


Other nuts with folate content:

  • 100 g hazelnuts contain 71 micrograms of folic acid.
  • 100 grams of walnuts contain 77 micrograms of folic acid


3. Fruits with high folate content

Fruits with high folate content.
Foods high in folate – Fruits with high folate content. / Image by congerdesign from Pixabay


Compared to vegetables, the fruit has slightly less folic acid. But the fruit has one advantage: it is eaten raw, which is why folic acid is best preserved and is not partially getting destroyed by heat. You can also visit the benefits of cherries here.


Best folate containing fruits are sour cherries:

  • 100 g sweet cherries still provide 52 micrograms of folic acid.
  • 100g of sour cherries contain 75 micrograms of folic acid.


Other fruits with rich folate content:

  • 100 g avocado contains 30 µg folic acid
  • 100 g fresh strawberries contain 43 µg folic acid
  • 100 g mango contains 36 µg folic acid
  • 100 g honeydew melon contains 30 µg folic acid
  • 100 g grapes contain 40 µg folic acid
  • 100 g raspberries contain 30 µg folic acid
  • 100 g blackberries contain 34 µg folic acid


4. Cereals with high folate content

Cereals with high folate content
Foods high in folate – Cereals with high folate content. / Image by Evita Ochel from Pixabay


Quinoa is also widely spread in the USA due to the superfood trend. Even the Incas knew how many valuable ingredients the pseudo-grain contained. The small grains are prepared like rice and are a great side dish to vegetable pans and meat.

Quinoa is no longer only available in health food stores, but also well-assorted supermarkets. As far as the folic acid content is concerned, 100 grams of quinoa contains a good 184 micrograms of folic acid. Moreover, quinoa is rich in iron and protein.

Other cereals with high folate content:

  • 100 g amaranth contains 82 µg folic acid
  • 100 grams of wheat germ contains 520 micrograms of folic acid
  • 100 g whole grain rye contains 140 µg folic acid
  • 100 g whole grain wheat contains 87 µg folic acid
  • 100 g wheat bran contains 195 µg folic acid

The consumption of wholemeal bread can also cover part of the folic acid requirement. One hundred grams contain 20 and 40 micrograms of folic acid. In comparison, wheat flour type 405 contains only ten micrograms of folic acid per 100 g.

Oat flakes

No matter whether crunchy or tender, oat flakes are good sources of folic acid as well. One hundred grams contain 87 micrograms.


5. Dairy products with high folate content

Dairy products with high folate content.
Foods high in folate – Dairy products with high folate content. / Image by patrick gantz from Pixabay

Soft cows milk cheese.

Milk and dairy products are the unbeaten leaders when it comes to calcium-rich foods. Concerning folic acid, however, with a few exceptions, they remain discreet.

Soft cheeses like Camembert and Brie contain more significant amounts of folic acid.


Soft milk cheese’s with high folate content:

  • 100 g Romadur contains 50 µg folic acid
  • 100 g Brie contains 80 µg folic acid
  • 100 g Roquefort contains 50 µg folic acid
  • 100 g Blue Stilton contains 77 µg folic acid
  • 100 g Limburger contains 60 g µg folic acid
  • 100 g camembert contains 65 µg folic acid


5. Offal with high folate content

Offal with high folate content
Foods high in folate – Offal with high folate content. / Image by chadarat sangnin from Pixabay

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Offal does contain some folic acid but is not for everyone, and pregnant women should avoid it completely.

Liver types with rich folate content:

  • 100 g pig liver contains 136 µg folic acid
  • 100 g turkey liver contains 670 µg folic acid
  • 100 g calf liver contains 240 µg folic acid
  • 100 g chicken liver contains 380 µg folic acid
  • 100 g beef liver contains 590 µg folic acid

Food experts recommend that adults should not consume more than one milligram of folic acid per day from vitamin preparations or fortified foods.


FAQ Folate and Folic Acid – Foods high in folate

Which foods are naturally rich in folate?

Good sources of folate are green vegetables, especially leafy vegetables such as spinach and lettuce, tomatoes, pulses, nuts, oranges, sprouts, wheat germ, and wholemeal products, as well as potatoes, liver, and eggs.

For what is folic acid good?

Folic acid is involved in a whole range of essential metabolic and growth processes. Without sufficient folic acid, there is a risk of damage to the development of blood, cells, and DNA, the genetic material. Folic acid plays a central role in blood formation, and a persistent folic acid deficiency leads to anemia.

Is too much folic acid harmful?

Too much of the vitamin can lead to states of arousal, nausea, and disorders of the gastrointestinal tract. In general, however, folic acid side effects occur very rarely. If a folic acid overdose has happened over a more extended time, depression, nightmares, and epileptic seizures can be the consequences.

What are the symptoms of folic acid deficiency?

Patients who have been getting diagnosed with folic acid anemia, these following symptoms can occur: Tiredness and weakness, Headaches and dizziness, Shortness of breath, Palpitations, Pain and tightness in the chest, Pallor, Gastritis, Paralysis and insecurity when walking, Sensory disorders and Occasional loss of muscle reflexes.

What is folic acid, and for what is it used?

Folic acid is a vitamin that is involved in many critical metabolic processes in the body. It is also called folate or vitamin B9, and the name is getting derived from the Latin word folium, which means plant or leaf. Folic acid is getting found in high concentrations in green plants such as spinach and cabbage.

Should we take folic acid?

Pregnant women should take a daily dose of 800 µg per day, as folic acid plays a vital role in all cell formation and cell division processes in the human body.

Is too much folic acid harmful to the unborn child?

In rare cases of overdose, the excess is stored in the body and can harm health. However, since an overdose of folic acid during pregnancy is extremely rare, isolated deposits are not harmful to either mother or child.

How much folic acid per day?

It is 550 micrograms per day, otherwise 300 micrograms for adults. However, women in general only ingest an average of 184 micrograms of folate per day through their diet. Pregnant women are therefore getting advised to take an additional 400 micrograms a day via tablets.

Is there folic acid in bananas?

Milk, wheat germ, broccoli, peas, rose and cauliflower, egg yolk, spinach, asparagus, potatoes, and salad are particularly rich in folic acid. The fruit is relatively low in folic acid, most of which are getting found in oranges, bananas, and mangoes.

When should folic acid be taken?

It is advisable to take folic acid in tablet form from the time you wish to have children, about three to four months before you start serious child planning, but at least four weeks before. As early as when you want to have children, 400 µg of folic acid should be taken prophylactically with your diet and 400 µg of synthetic folic acid.

Is folic acid good for the hair?

Folic acid is also associated with vitamin B9 and is an essential nutrient that contributes significantly to healthy and robust hair growth. For this reason, folic acid can help against hair loss.

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Can folic acid be stored?

Folic acid is a vitamin that belongs to the B group of vitamins. Every adult person has approximately five to ten milligrams of folic acid in the body, which is mainly getting stored in the liver. This supply must be getting replenished continuously because the body cannot store folic acid for too long.

Is folic acid good for the skin?

If this skin framework is damaged, the wrinkles are starting to form. A stable collagen skin framework is mainly responsible for smooth, wrinkle-free skin. Folic acid joins vitamin C and retinol, which are also responsible for a healthy collagen skin framework.

How healthy is folic acid?

The vitamin folic acid is susceptible to heat, light, and air. For this reason, an additional intake of folic acid may be getting recommended. Vitamin B12 additionally activates folic acid in the body. Vitamin B12 is also essential for the necessary folic acid content.

Is folic acid deficiency dangerous?

Folic acid deficiency is not only dangerous for pregnant women. A lack can also be dangerous for non-pregnant women. Folic acid is an active form of the water-soluble B-vitamin folate.


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