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

8. Broccoli

Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.

When it comes to folate, one cup (91 grams) of raw broccoli contains around 57 mcg of folate, or about 14% of the DV.

Cooked broccoli contains even more folate, with each half-cup (78-gram) serving providing 84 mcg, or 21% of the DV.

Broccoli is also high in manganese and vitamins C, K, and A.

It likewise contains a wide variety of beneficial plant compounds, including sulforaphane, which has been studied extensively for its powerful anti-cancer properties.


Broccoli, especially when cooked, is rich in folate. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.

9. Nuts and seeds

There are plenty of reasons to consider upping your intake of nuts and seeds.

In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs.

Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs.

The amount of folate in various types of nuts and seeds can vary slightly.

One ounce (28 grams) of walnuts contains about 28 mcg of folate, or around 7% of the DV, while the same serving of flax seeds contains about 24 mcg of folate, or 6% of the DV.


Nuts and seeds supply a good amount of folate in each serving. One ounce (28 grams) of almonds and flax seeds provides 7% and 6% of the DV, respectively.

10. Beef liver

Beef liver is one of the most concentrated sources of folate available.

A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV .

In addition to folate, a single serving of beef liver can meet and exceed your daily requirements for vitamin A, vitamin B12, and copper.

It’s also loaded with protein, providing a whopping 24 grams per 3-ounce (85-gram) serving.

Protein is necessary for tissue repair and the production of important enzymes and hormones.


Beef liver is high in protein and folate, with about 54% of the DV of folate in a single 3-ounce (85-gram) serving.

11. Wheat germ

Wheat germ is the embryo of the wheat kernel.

Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants.

Just one ounce (28 grams) of wheat germ provides 78.7 mcg of folate, which equals about 20% of your daily folate needs.

It also contains a good chunk of fiber, providing up to 16% of the fiber you need per day in a single ounce (28 grams).

Fiber moves slowly through your digestive tract, adding bulk to your stool to help promote regularity, prevent constipation, and keep blood sugar levels steady.


Wheat germ is high in fiber, antioxidants, and micronutrients. One ounce (28 grams) of wheat germ contains about 20% of the DV for folate.

12. Papaya

Papaya is a nutrient-dense tropical fruit native to southern Mexico and Central America.

Besides being delicious and full of flavor, papaya is jam-packed with folate.

One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equal to about 13% of the DV.

Additionally, papaya is high in vitamin C, potassium, and antioxidants like carotenoids .

Pregnant women should consider avoiding eating unripe papaya.

Researchers speculate that eating high amounts on unripe papaya might cause early contractions in pregnant women, but the evidence is weak .


Papaya is rich in antioxidants and folate. One cup (140 grams) of raw papaya provides approximately 13% of the DV for folate.