Folate
Folate (vitamin B9) is essential for DNA synthesis and cell division, which is why needs skyrocket in pregnancy, when it prevents neural tube defects. It's abundant in lentils, beans, leafy greens and asparagus. Note the terminology: folate is the natural form in food; folic acid is the synthetic form in supplements and fortified foods, and the 400 mcg daily value refers to dietary folate equivalents.
Daily value
400 mcg
Recipes
15
What if you don’t get enough?
Folate deficiency causes a specific anemia and, in early pregnancy, raises the risk of neural tube defects, which is why anyone who could become pregnant is advised to take 400 mcg of folic acid daily starting before conception. Food alone is rarely enough for that purpose. Talk to your doctor about supplementation if pregnancy is possible.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of folate
- Lentils, cooked358 mcg1 cup90%
- Chickpeas, cooked282 mcg1 cup71%
- Asparagus, cooked134 mcg1/2 cup34%
- Spinach, cooked131 mcg1/2 cup33%
- Black beans, cooked128 mcg1/2 cup32%
- Edamame121 mcg1/2 cup30%
- Brussels sprouts, cooked78 mcg1/2 cup20%
- Avocado59 mcg1/2 fruit15%
- Broccoli, cooked52 mcg1/2 cup13%
- Orange40 mcg1 medium10%
% = share of the daily value per serving.
15 recipes
Folate-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much folate you’re getting.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
35 min260 kcal4 servings
Red Lentil Soup with Lemon
Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.
15 min400 kcal1 servings
Avocado Egg Toast
Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.
30 min450 kcal4 servings
Black Bean & Corn Tacos
Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.
35 min560 kcal2 servings
Quinoa Black Bean Power Bowl
Fluffy quinoa, smoky black beans, charred corn and creamy avocado with lime. 16g fiber, 230mcg folate and 21g protein. A plant-based bowl that eats like a real meal.
40 min490 kcal4 servings
Chickpea & Spinach Curry
Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.
45 min250 kcal4 servings
White Bean & Kale Soup with Lemon
Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.
20 min353 kcal4 servings
Edamame & Quinoa Power Salad
Chewy quinoa, buttery edamame, creamy avocado and a lemon-tahini dressing. 15g protein and 10g fiber per serving, and it actually keeps you full until dinner.
40 min541 kcal4 servings
Red Lentil Bolognese
A meaty-tasting, deeply savory bolognese with zero meat. 24g protein, 21g fiber and 8mg iron per serving — your weeknight pasta just got a promotion.
30 min464 kcal4 servings
White Bean Shakshuka
Eggs poached in a smoky white-bean tomato sauce with wilted spinach and salty feta. 28g protein and 7.8mg iron per serving — brunch that eats like a hug.
35 min493 kcal4 servings
Black Bean & Quinoa Burgers
Crispy-edged, smoky veggie burgers that actually hold together. 22g protein and 14g fiber per burger — the rare veggie burger worth making twice.
15 min409 kcal4 servings
Hummus Rainbow Veggie Wraps
Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.
35 min317 kcal6 servings
Roasted Chickpea Snack Mix
Shatteringly crisp roasted chickpeas with pumpkin seeds and almonds in smoky spices. 14g protein and 8g fiber per handful — the 3pm snack that ends the vending-machine era.
20 min520 kcal2 servings
Mediterranean Chickpea Bowl
Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.
50 min454 kcal4 servings
Roasted Butternut Squash and Quinoa Bowl
Roasted butternut squash, quinoa, crisp chickpeas, kale, and a maple-tahini dressing make a hearty plant-forward bowl for lunch or dinner.
Folate: quick answers
How much folate do I need per day?
The daily value is 400 mcg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Lentils, cooked (358 mcg per 1 cup); Chickpeas, cooked (282 mcg per 1 cup); Asparagus, cooked (134 mcg per 1/2 cup); Spinach, cooked (131 mcg per 1/2 cup); Black beans, cooked (128 mcg per 1/2 cup); Edamame (121 mcg per 1/2 cup); Brussels sprouts, cooked (78 mcg per 1/2 cup); Avocado (59 mcg per 1/2 fruit); Broccoli, cooked (52 mcg per 1/2 cup); Orange (40 mcg per 1 medium).
Can I get enough from food alone?
For most people, a varied diet covers folate needs. Folate deficiency causes a specific anemia and, in early pregnancy, raises the risk of neural tube defects, which is why anyone who could become pregnant is advised to take 400 mcg of folic acid daily starting before conception. Food alone is rarely enough for that purpose. Talk to your doctor about supplementation if pregnancy is possible.