Nutrient guide
Foods high in folate (vitamin B9)
Edamame, liver, lentils, beans, leafy greens and asparagus are rich in folate, and enriched grains add folic acid. Here are 15 common foods ranked by folate per serving.
What is folate?
Folate, or vitamin B9, helps the body make DNA and other genetic material and is needed for cells to divide.
It occurs naturally in beans, lentils, leafy greens, asparagus, avocado, citrus fruit and liver. Folic acid, the form added to enriched grains and some cereals, is absorbed more easily, so reference values use dietary folate equivalents (DFE) to count both.
How much folate do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 400 mcg | 400 mcg |
| 31–50 years | 400 mcg | 400 mcg |
| 51 years and older | 400 mcg | 400 mcg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Folate in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| Edamame (cooked) | ½ cup (78 g) | 241 | 311 |
| Beef liver (braised) | 3 oz (85 g) | 215 | 253 |
| Lentils (cooked) | ½ cup (99 g) | 179 | 181 |
| White rice, enriched (cooked) | 1 cup (158 g) | 153 | 97 |
| Pasta, enriched (cooked) | 1 cup (124 g) | 148 | 119 |
| Chickpeas (cooked) | ½ cup (82 g) | 141 | 172 |
| Asparagus (cooked) | ½ cup (90 g) | 134 | 149 |
| Spinach (cooked) | ½ cup (90 g) | 131 | 146 |
| Black beans (cooked) | ½ cup (86 g) | 128 | 149 |
| Navy beans (cooked) | ½ cup (91 g) | 127 | 140 |
| Artichoke (cooked) | 1 piece (120 g) | 107 | 89 |
| Broccoli (cooked) | ½ cup (78 g) | 84 | 108 |
| Avocado | ½ piece (101 g) | 81 | 81 |
| Quinoa (cooked) | 1 cup (185 g) | 78 | 42 |
| Orange juice | 1 cup (248 g) | 74 | 30 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are dietary folate equivalents (DFE). The enriched rice and pasta in the table are U.S. products with added folic acid; unenriched versions contain much less.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168411, 168626, 172421, 168878, 169737, 173757, 168390, 168463, 173735, 173746, 168386, 169967, 171705, 168917, 169098.
How to see your own folate intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Folate is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much folate do adults need per day?
The U.S. reference value for adults is 400 mcg a day.
Which foods are highest in folate?
Among the foods in the table, edamame (241 mcg), beef liver (215 mcg), and lentils (179 mcg) have the most per serving. Per 100 g, the most concentrated are edamame (311 mcg), beef liver (253 mcg), and lentils (181 mcg).
How can I track my folate intake?
Log your meals in Track Macro. The free All nutrients view shows folate against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.