Foods high in folate
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Foods High in Folate: Key Sources and Content
Folate, also known as vitamin B9, is found naturally in many foods. Some of the highest natural sources of folate include dark leafy greens (such as spinach), asparagus, broccoli, avocado, beans, lentils, chickpeas, and citrus fruits. Other foods with notable folate content are egg yolk, liver, brewer’s yeast, wheat germ, and soybeans. In some regions, folic acid (the synthetic form of folate) is also added to foods like cereal, wheat flour, corn meal, rice, bread, and pasta to help increase dietary intake 1456+1 MORE.
Folate Content in Specific Foods
Research analyzing foods commonly consumed in China found that boiled egg yolk and waxy corn had the highest folate content, each providing over 120 µg per 100 grams. Cooked vegetables such as hot pepper, spinach, soybean sprout, stem lettuce, coriander, and broccoli also contained abundant folate, ranging from 44 to 72 µg per 100 grams. In contrast, processed foods and beverages like soft drinks had very low folate levels . Other studies have highlighted that bananas, lima beans, and liver are also rich in highly available folates .
Vegetables and Legumes as Major Folate Sources
Green vegetables, especially spinach, lentils, asparagus, and cauliflower, are recognized as some of the best natural sources of folate. Legumes such as lentils and chickpeas are also particularly high in folate. These foods are not only rich in folate but also provide other essential nutrients, making them important for a balanced diet 478.
Folate in Fruits and Fortified Foods
Fruits, especially citrus fruits and bananas, contribute to dietary folate intake, though their levels are generally lower than those found in green vegetables and legumes. In many countries, staple foods like bread, pasta, and rice are fortified with folic acid to help prevent folate deficiency in the population 58.
Bioavailability of Food Folate
The body absorbs about 80% as much folate from natural foods as it does from synthetic folic acid. While synthetic folic acid in supplements and fortified foods is more easily absorbed, a diet rich in fruits, vegetables, and liver can still efficiently improve folate status 368. However, the availability of folate can vary depending on the food source and how it is prepared. For example, steaming vegetables preserves more folate than boiling, which can cause significant losses due to leaching and oxidation .
Health Implications of High Folate Intake from Foods
High intake of folate from natural food sources is associated with health benefits, such as a reduced risk of certain cancers, including esophageal cancer. However, excessive intake of synthetic folic acid from supplements may have potential risks, highlighting the importance of obtaining folate primarily from natural food sources 910.
Conclusion
Foods naturally high in folate include dark leafy greens, asparagus, broccoli, avocado, beans, lentils, chickpeas, egg yolk, liver, and certain fruits. Fortified foods and supplements can also contribute to folate intake, but natural sources are generally preferred for overall health. Cooking methods and food processing can affect folate content, so consuming a variety of fresh or lightly cooked vegetables and legumes is the best way to ensure adequate folate intake.
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