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

4. Leafy greens

Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.

One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV.

Leafy greens are also high in fiber and vitamins K and A. They’ve been associated with a host of health benefits.

Studies show that eating more cruciferous vegetables, such as leafy greens, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss.


Leafy green vegetables are high in many nutrients, including folate. One cup (30 grams) of raw spinach contains about 15% of the DV.

5. Beets

In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients.

They contain much of the manganese, potassium, and vitamin C that you need throughout the day.

They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV .

Besides their micronutrient content, beets are high in nitrates, a type of plant compound that has been associated with many health benefits.

One small study showed that drinking beetroot juice temporarily lowered systolic blood pressure by 4–5 mmHg in healthy adults .


Beets are high in nitrates and folate. One cup (136 grams) of raw beets contains 37% of the DV for folate.

6. Citrus fruits

Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate.

Just one large orange contains 55 mcg of folate, or about 14% of the DV .

Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention.

In fact, observational studies have found that a high intake of citrus fruits may be associated with a lower risk of breast, stomach, and pancreatic cancer .


Citrus fruits are high in vitamin C and folate. One large orange contains about 14% of the DV.

7. Brussels sprouts

This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.

Brussels sprouts are brimming with many vitamins and minerals and especially high in folate.

A half-cup (78-gram) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the DV .

They’re also a great source of kaempferol, an antioxidant associated with numerous health benefits.

Animal studies show that kaempferol can help to reduce inflammation and prevent oxidative damage.


Brussels sprouts contain a good number of antioxidants and micronutrients. One-half cup (78 grams) of cooked Brussels sprouts provides about 12% of the DV for folate.