Top 5 Common Food Sources of Folate
Looking to get more mcg of folate in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this vitamin, per serving. Getting enough folate as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Vitamin B9 (ug/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Yeast Extract Spread | 2964 | 1 tbsp | 681.5 | 170 |
| 2 | Pigeon Peas (Red Gram), Mature Seeds | 211 | 1/2 cup | 467.4 | 117 |
| 3 | Liver, Average1 | 4192 | 3.5 oz / 100 g | 449.8 | 112 |
| 4 | Soybeans, Mature Seeds | 326 | 1/2 cup | 348.8 | 87 |
| 5 | Giblets, Average2 | 1319 | 3.5 oz / 100 g | 339.2 | 85 |
2Giblets, average includes chicken and turkey giblets.
Want to know more about this important vitamin including what folate does in the body, how much folate we need, what happens if we have low folate levels or if we get too much, and even more awesome folate rich foods? Keep reading to learn all there is to know!
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What Is Folate and What Does It Do?
Folate, or vitamin B9, refers to both natural folates occurring in food and a type of synthetic folate called folic acid. As a coenzyme, folate is involved in a number of essential life processes such as methylation reactions, the breakdown of amino acids, and the metabolism of DNA and RNA. Through its role in DNA methylation, it’s an essential nutrient for regulating cell differentiation and gene expression!
Getting enough folate is critical for healthy reproductive function. It’s needed for the healthy development of sperm cells and oocytes (cells within the ovaries that become ova, or eggs), and is essential during pregnancy to support the rapid creation of new cells and DNA. In fact, inadequate folate during pregnancy can increase the risk of fetal development problems like neural tube defects, cleft lip and palate, and cardiovascular malformations. More broadly, folate can also help protect against heart disease and stroke, may reduce the risk of some cancers, and could reduce the occurrence of cognitive dysfunction during aging.
Learn more about vitamin B9 (folate) here.
Folate Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 90.2% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for folate intake.
Groups At Risk
Those at higher risk of folate deficiency include:
- people with malabsorption disorders (like Crohn’s disease, ulcerative colitis, and celiac disease),
- heavy alcohol drinkers,
- smokers,
- people with conditions involving high cell division/metabolism, such as pregnancy, inflammation, and cancer, and
- individuals with certain genetic variations, particularly variations in the MTHFR gene.
Learn more here.
Symptoms of Deficiency
Severe folate and vitamin B12 deficiencies can cause megaloblastic anemia, characterized by large, underdeveloped red blood cells due to impaired DNA synthesis, leading to symptoms like fatigue, weakness, pale mucus membranes and palms, and shortness of breath. Proper diagnosis is crucial to avoid treating B12-induced anemia with folate, as this can exacerbate B12 deficiency and result in irreversible brain damage. During pregnancy, folate deficiency increases the risk of birth defects, including neural tube defects (e.g., spina bifida and anencephaly).
Learn more here.
How Much Folate Do We Need?
The following table summarizes the current recommended micrograms of folate, based on age, gender, or situation. The recommended dietary allowance (RDA) for folate is actually represented as “dietary folate equivalents,” or DFE, which incorporate both folate and folic acid, where folic acid is the synthetic form of folate found in fortified foods (multivitamin, and prenatal supplements).
It’s also important to note that folate has some known interactions with other nutrients including vitamin B2 (riboflavin), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), and vitamin C. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Folate
Vitamin B9 (folate) is present a wide variety of foods. Natural food sources of folate include liver and other organ meats, green leafy vegetables (like spinach and lettuce), asparagus, avocados, Brussels sprouts, legumes (including peas, lentils, and black-eyed peas), eggs, beets, citrus fruits, orange juice, strawberries, pomegranates, broccoli, nuts, and seeds. Many processed grain products like cornmeal and breakfast cereals are also fortified with folic acid (synthetic form).
Best Food Sources of Folate
The following foods have high concentrations of vitamin B9 (folate), containing at least 50% of the recommended dietary allowance per serving, making them our best folate-rich foods!
Good Food Sources of Folate
The following foods are excellent or good sources of folate, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Phosphorus
