15 Healthy Foods That Are High in Folate (Folic Acid)

Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.

In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects.

Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods.

It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency (2).

Here are 15 healthy foods that are high in folate or folic acid.

1. Legumes

Legumes are the fruit or seed of any plant in the Fabaceae family, including:

  • beans
  • peas
  • lentils

Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.

For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV).

Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV.

Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron .


Legumes are rich in folate and many other nutrients. One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.

2. Asparagus

Asparagus contains a concentrated amount of many vitamins and minerals, including folate.

In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV.

Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties.

What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving.

SUMMARYAsparagus is high in fiber and contains a good amount of folate, with about 34% of the DV per half-cup serving.

3. Eggs

Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate.

Just one large egg packs 22 mcg of folate, or approximately 6% of the DV.

Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs.

Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12.

Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration .


Eggs are a good source of folate, with about 6% of the DV in just one large egg.