What foods contain folate
Pro Research Analysisby 
Searched over 200M research papers
Foods Containing Folate: A Comprehensive Overview
High-Folate Foods: Fruits, Vegetables, and Legumes
Folate, a vital B vitamin, is naturally present in a variety of foods. Fruits and vegetables, particularly green leafy vegetables, are among the richest sources of folate. Common high-folate vegetables include spinach, broccoli, and asparagus, while fruits like oranges and strawberries also contribute significantly to folate intake 157. Legumes such as lentils, chickpeas, and various beans (e.g., lima beans, soybeans) are also excellent sources of folate 148.
Folate in Animal Products: Liver and Eggs
Animal products, particularly liver and eggs, are notable for their high folate content. Beef liver, for instance, is a rich source of folate, providing substantial amounts per serving. Egg yolks also contain significant levels of folate, making them a valuable addition to a folate-rich diet 135.
Pseudocereals and Whole Grains: Amaranth, Quinoa, and Wheat Germ
Pseudocereals like amaranth and quinoa are recognized for their high folate content, often surpassing that of traditional cereals. These grains can be incorporated into various staple foods such as bread, pasta, and cookies, which retain a considerable amount of folate even after processing 26. Whole grains, including wheat germ, are also good sources of folate, particularly when the outer layers of the grain are preserved .
Folate in Processed Foods: Retention and Losses
Processing methods significantly impact the folate content in foods. For instance, steaming vegetables tends to preserve folate better than boiling, which can lead to substantial folate losses due to leaching and oxidation 510. Despite these losses, processed foods like bread and pasta made from high-folate grains can still contribute meaningfully to dietary folate intake 26.
Folate Bioavailability: Natural vs. Synthetic Sources
The bioavailability of natural food folates is generally lower than that of synthetic folic acid, with natural folates being about 80% as bioavailable as their synthetic counterparts . This difference underscores the importance of consuming a variety of folate-rich foods to ensure adequate intake.
Conclusion
A diverse diet incorporating a range of fruits, vegetables, legumes, animal products, and whole grains can provide ample folate. Understanding the sources and retention of folate in foods can help optimize dietary intake, supporting overall health and preventing deficiencies.
Sources and full results
Most relevant research papers on this topic