Learn about the top foods for folic acid to up your folic acid intake!
Folic acid is an important nutrient that plays a role in everyday health at various stages of life. While it’s often discussed in relation to pregnancy, folic acid and its natural form, folate, are essential for many normal bodily processes.
This article explores why folic acid matters, the difference between folic acid and folate, and the top food sources to help you understand how this nutrient fits into a balanced diet.
Folic acid is the synthetic form of vitamin B9, commonly added to fortified foods such as breads and cereals, while folate is the naturally occurring form found in foods like leafy greens, legumes, and fruit.
Both forms contribute to the body’s folate levels and support normal cell function. Because folate is water-soluble, it needs to be consumed regularly as part of a varied diet.
Folate occurs naturally in many whole foods, while folic acid is added to certain products to help increase intake.
A varied diet that includes both folate-rich foods and fortified products can contribute to meeting daily folate requirements. Reading food labels can help identify which foods contain added folic acid.
| Rank | Food | Folate/Folic Acid per Serve | Serving Size | Notes |
|---|---|---|---|---|
| 1 | Beef Liver | ~215–250 mcg | 85 g cooked | One of the highest natural folate sources; very nutrient dense. |
| 2 | Lentils (cooked) | ~180 mcg | 1 cup | Excellent plant-based folate source; also rich in fibre & protein. |
| 3 | Spinach (boiled) | ~130–140 mcg | ½ cup | Leafy greens are a top natural folic acid food. |
| 4 | Black Beans / Kidney Beans | ~125–140 mcg | 1 cup cooked | Great folate-rich legumes that support balanced meals. |
| 5 | Asparagus | ~130 mcg | 1 cup cooked (approx. 8 spears) | High folate vegetable; absorbs well when lightly cooked. |
| 6 | Avocado | ~80 mcg | 1 whole avocado | Also provides healthy fats that support nutrient absorption. |
| 7 | Most Fortified Breakfast Cereals | ~100–400 mcg | 1 serving (check label) | Folic acid-enriched; a leading source due to fortification. |
| 8 | Broccoli | ~55–60 mcg | ½ cup cooked | A versatile vegetable containing both fibre and folate. |
| 9 | Citrus Fruits (Orange, Grapefruit) | ~40–55 mcg | 1 medium fruit | Naturally contains folate and vitamin C. |
| 10 | Sunflower Seeds | ~65 mcg | ¼ cup (30 g) | A folic acid–rich snack; easy to add to salads and oats. |
Leafy greens are among the most reliable foods rich in folic acid. They provide naturally occurring folate along with fibre and other micronutrients, making them easy to include in salads, smoothies, and cooked meals.
Legumes are widely recognised as foods that are rich in folic acid. They also offer plant-based protein and fibre, supporting balanced meals across a range of dietary preferences.
Asparagus is a food that is high in folic acid, with just a few spears contributing a meaningful amount of dietary folate. It can be enjoyed roasted, steamed, or added to salads and grain bowls.
Avocado is one of the more versatile folic acid foods, offering naturally occurring folate along with healthy fats. It can be used in both savoury and sweet dishes, making it an easy addition to daily meals.
These vegetables are foods rich in folic acid and also provide vitamin C and fibre. Light cooking can help retain nutrients while making them more palatable for some people.
Citrus fruits are foods with folic acid that also contribute hydration and vitamin C. Fresh fruit, juices, and fruit salads can all add to folate intake.
Some grain products are folic acid enriched foods, with folic acid added to food as part of fortification programs. These products can help increase folic acid intake, particularly when whole food intake is limited.
Eggs are a convenient option when considering what foods contain folic acid. While not the highest source, they contribute small amounts alongside protein and other nutrients.
Sunflower seeds are a food rich in folic acid and can be sprinkled over salads, yoghurt, or breakfast bowls. Nuts and other seeds also provide healthy fats and texture.
Beef liver is one of the foods with most folic acid and is often cited when asking what food is highest in folic acid. Because it is very nutrient-dense, it is usually eaten in smaller amounts and less frequently.
Foods that provide folate or folic acid, such as leafy greens, legumes, citrus fruits, and fortified breads, are commonly included in diets during pregnancy. These foods help contribute to overall nutrient intake when eaten as part of a balanced diet.
Some people may meet their folate needs through food alone, while others may find it challenging due to dietary preferences, appetite changes, or increased requirements. A varied intake of folate-rich and fortified foods can help support dietary intake.
In some situations, healthcare professionals may recommend folic acid supplements to support dietary intake. Supplement use should always be discussed with a qualified healthcare professional, particularly during pregnancy.
Adding leafy greens to sandwiches, including legumes in soups or salads, choosing fortified breads, and snacking on fruit or seeds are simple ways to increase intake. Small, consistent changes can make a difference over time.
For busy schedules, convenient options like fortified cereals, frozen vegetables, eggs, and ready-to-eat legumes can help maintain folic acid intake without extensive meal preparation. Keeping a mix of fresh and pantry staples on hand supports flexibility and balance.
