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

13. Bananas

Rich in a wide variety of vitamins and minerals, bananas are a nutritional powerhouse.

They’re especially high in folate and can easily help you meet your daily needs when paired with a few other folate-rich foods.

A medium banana can supply 23.6 mcg of folate, or 6% of the DV.

Bananas are high in other nutrients as well, including potassium, vitamin B6, and manganese.


Bananas contain a good amount of folate. One medium banana contains about 6% of the DV.

14. Avocado

Avocados are incredibly popular due to their creamy texture and buttery flavor.

In addition to their unique taste, avocados are an excellent source of many important nutrients, including folate.

One-half of a raw avocado contains 82 mcg of folate, or about 21% of the amount you need for the entire day.

Plus, avocados are rich in potassium and vitamins K, C, and B6.

They’re also high in heart-healthy monounsaturated fats, which may protect against heart disease.


Avocados are high in heart-healthy fats and folate, with one-half of a raw avocado providing about 21% of the DV for folate.

15. Fortified grains

Many types of grains, such as bread and pasta, have been fortified to boost their folic acid content.

The amounts can vary between different products, but one cup (140 grams) of cooked spaghetti supplies approximately 102 mcg of folic acid, or 25% of the DV .

Interestingly, some studies have demonstrated that the folic acid in fortified foods may be more easily absorbed than the folate found naturally in foods.

For example, one study concluded that the folate in foods such as fruits and vegetables is only about 78% as bioavailable as the folic acid in fortified foods.

Conversely, other research suggests that the specific enzyme the body uses to break down folic acid in fortified foods is not as efficient, which can result in a buildup of unmetabolized folic acid .

A well-balanced diet that’s rich in natural sources of folate and includes a moderate number of fortified foods can ensure you’re meeting your needs, all while minimizing potential health concerns.


Fortified grains contain added amounts of folic acid. One cup (140 grams) of cooked spaghetti contains about 26% of the DV.

The bottom line

Folate is an important micronutrient found in abundance throughout your diet.

Eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds, as well as fortified foods, is an easy way to increase your folate intake.

These foods are not only rich in folate but also high in other key nutrients that can improve other aspects of your health.