Foods high in Folate
Water-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.
About Folate
Folate is essential for DNA synthesis and cell division. Rapidly-dividing tissues, bone marrow, intestinal lining, and the developing fetus, depend heavily on it.
The densest natural sources are dark leafy greens, legumes, asparagus, broccoli, and citrus. Many countries fortify flour with folic acid (the synthetic form), which absorbs roughly twice as efficiently as natural folate from food.
UK adult RI: 200 µg/day. Women trying to conceive and through the first 12 weeks of pregnancy should take 400 µg/day of folic acid to reduce the risk of neural-tube defects, by the time pregnancy is detected, the critical window has already begun.
Foods high in folate, yeast, yeast, spread, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in UG.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Yeast, dried 2,366.86µg per 100 grams
- Yeast, bakers, compressed 2,358.49µg per 100 grams
- Spread, yeast, vegemite 1,503.3µg per 100 grams
- Spread, yeast, vegemite, gluten free 1,410.38µg per 100 grams
- Chicken, liver, raw 1,301.89µg per 100 grams
- Spread, yeast, vegemite, salt reduced 1,277.06µg per 100 grams
- Liver, chicken, raw 1,081.52µg per 100 grams
- Spread, yeast, marmite 1,072.82µg per 100 grams
- Watercress, raw 1,065.02µg per 100 grams
- Spinach, water, raw 855.82µg per 100 grams
- Liver, chicken, fried in corn oil 798.82µg per 100 grams
- Asparagus, frozen, unprepared 795.83µg per 100 grams
Common questions about Folate
- How much folate do I need?
- UK adult RI: 200 µg/day.
- What foods are highest in folate?
- Dark leafy greens, legumes, asparagus, broccoli, and citrus. Many countries fortify flour with synthetic folic acid.
- Should I take folic acid in pregnancy?
- Yes. Women trying to conceive and through the first 12 weeks of pregnancy should take 400 µg/day to reduce the risk of neural tube defects, by the time pregnancy is detected, the critical window has already begun.
- What's the difference between folate and folic acid?
- Folate is the naturally-occurring form in food. Folic acid is the synthetic form used in supplements and fortified products, it absorbs roughly twice as efficiently as natural folate.