Foods High in Folate: Greens, Legumes, Liver and Fortified Grains
Which foods contain folate: leafy greens, beans, lentils, liver, citrus and fortified grains, with USDA amounts in dietary folate equivalents (DFE) and official intake levels.
Content last updated . This page has not been medically reviewed.
What "DFE" means
Folate amounts on US labels and in the table below are in micrograms of dietary folate equivalents (mcg DFE). The unit exists because the body absorbs folic acid better than the folate in foods: the FDA says folic acid is about 85 percent bioavailable and naturally occurring folate about 50 percent. [3] In the FDA's worked example, 200 mcg of folic acid in a cereal counts as 340 mcg DFE. [3] Other conversions are on Vitamin units explained.How much folate is in common foods
Amounts come from the USDA FoodData Central "SR Legacy" data (April 2018 release); the amount per serving is worked out from USDA's per-100 g values and gram weights. [4] Enriched rice and bread values reflect US enrichment, so products in other countries differ, and cooking, brand and season change the numbers. The last column compares a serving with the Daily Value on US labels, 400 mcg DFE. [5] That is a label reference amount, not a personal requirement.| Food | Serving | Folate (mcg DFE) | % of US label Daily Value |
|---|---|---|---|
| Beef liver, pan-fried | 3 oz (85 g) | 221 | 55% |
| Lentils, cooked | 1/2 cup (99 g) | 179 | 45% |
| Black-eyed peas, cooked | 1/2 cup (86 g) | 178 | 44% |
| Chickpeas, cooked | 1/2 cup (82 g) | 141 | 35% |
| Spinach, cooked | 1/2 cup (90 g) | 131 | 33% |
| Kidney beans, cooked | 1/2 cup (89 g) | 115 | 29% |
| Asparagus, cooked | 4 spears (60 g) | 89 | 22% |
| Broccoli, cooked | 1/2 cup (78 g) | 84 | 21% |
| Avocado, raw | 1/2 fruit (100 g) | 81 | 20% |
| Wheat germ, crude | 1 oz (28 g) | 80 | 20% |
| White rice, long-grain, enriched, cooked | 1/2 cup (79 g) | 77 | 19% |
| Orange juice, raw | 1 cup (248 g) | 74 | 19% |
| Peanuts, raw | 1 oz (28 g) | 68 | 17% |
| Sunflower seeds, dried | 1 oz (28 g) | 64 | 16% |
| Green peas, cooked | 1/2 cup (80 g) | 50 | 13% |
| White bread, enriched | 1 slice (29 g) | 50 | 12% |
| Brussels sprouts, cooked | 1/2 cup (78 g) | 47 | 12% |
| Orange, raw | 1 fruit (131 g) | 39 | 10% |
| Egg, whole, hard-boiled | 1 large (50 g) | 22 | 6% |
Legumes and liver lead the list, but dark greens, citrus and enriched grains all contribute. The NHS says most people should be able to get the folate they need from a varied and balanced diet. [2] For how food and supplement sources compare, see Food vs supplement sources.
Official intake levels
| Body, year | Group | Figure |
|---|---|---|
| US Dietary Reference Intakes via MedlinePlus, 2025 | Ages 14 and older (RDA) | 400 mcg DFE a day [1] |
| US via MedlinePlus, 2025 | Pregnancy; breastfeeding | 600 mcg DFE; 500 mcg DFE a day [1] |
| US via MedlinePlus, 2025 | Children 1 to 3, 4 to 8, 9 to 13 | 150, 200 and 300 mcg a day [1] |
| NHS (UK), page reviewed 2020 | Adults | 200 mcg of folate a day [2] |
| EFSA (EU), version of August 2025 | Upper level for folic acid, adults including pregnancy and lactation | 1,000 mcg a day, from folic acid in supplements and fortified foods only; folate naturally in food is not counted [6] |
Frequently asked questions
What foods are highest in folate?
In the USDA data used here, beef liver, lentils, black-eyed peas, chickpeas and cooked spinach gave the most per serving. [4]
Is folic acid the same as folate?
No. Folate occurs naturally in foods; folic acid is the man-made form used in supplements and fortified foods. [1] The forms are absorbed differently, which is why labels use DFE. [3]
Which foods are fortified with folic acid?
In the US, MedlinePlus lists enriched breads, cereals, flours, cornmeals, pastas and rice. [1] In the UK, the NHS mentions breakfast cereals fortified with folic acid. [2]
Can I get enough folate from food alone?
The NHS says most people should get what they need from a varied diet, but it recommends a folic acid supplement for anyone who is or could become pregnant. [2]
Is liver a safe folate source in pregnancy?
The NHS advises avoiding liver and liver products in pregnancy because of their high vitamin A content. [7]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Pregnancy and planning a pregnancy
Safety and who should ask a clinician
- Upper levels. EFSA's upper level applies to folic acid from supplements and fortified foods, not to folate naturally present in foods. [6]
- Masking B12 deficiency. MedlinePlus says folic acid above 1,000 mcg a day should be avoided, except by women with a history of a pregnancy affected by a neural tube defect who are planning pregnancy, because higher amounts can mask vitamin B12 deficiency. [1] The NHS says this is a particular concern for older people. [2] See Vitamin B12 deficiency.
- Deficiency can cause anemia and other problems. [1] It needs testing and clinician-led treatment, not self-treatment: Folate deficiency.
- Medicines, kidney or liver conditions, or surgery. Tell your care team about every supplement, and ask a pharmacist about interactions: Medication interactions.