Healthy Foods That Are High in Folate

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Why You Need Folate

Chickpeas and spinach are high in folate.
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Folate is a B-complex vitamin that's essential for the production of DNA and RNA, so it's needed for normal cell replication and division. A folate deficiency can lead to a type of anemia called megaloblastic anemia, in which your blood cells are large and can't carry enough oxygen to the cells in your body. Also, women who are, or may become, pregnant, need folate to reduce the risk of a birth defect called spina bifida.

The average adult needs about 400 micrograms folate every day (pregnant women need about 600 micrograms per day).

Some foods, such as breakfast cereal, white rice, some brands of orange juice, and products made with white flour, are enriched with several vitamins and minerals, including folate, and you can take it as a dietary supplement. But there are a number of foods that are naturally rich in folate. Flip through the slideshow to learn more about our ten favorite sources of folate.

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Chicken LIver

Chicken liver is high in folate.
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Eating chicken liver will give you lots of folate as well as vitamin A and the other B-complex vitamins. Each chicken liver has about 47 calories, 7 grams of protein and will give you about 38 percent of your daily need for folate.

Nutrition Information for Chicken Liver

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Sunflower Seeds

Sunflower seeds are high in folate.
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Sunflower seeds are high in several minerals and vitamin E as well as folate. One tablespoon of seeds will give you about 5 percent of your daily need for folate, 21 percent of your daily need for vitamin E, and 9 percent of your magnesium.

Nutrition Information for Sunflower Seeds

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Asparagus

Asparagus is high in folate.
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Asparagus is low in calories but loaded with vitamins and minerals. One cup of cooked asparagus has 2/3 of your daily target for folate and more than a day's worth of vitamin K, for only about 40 calories.

Nutrition Information for Asparagus

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Chickpeas

Chickpeas are high in folate.
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Chickpeas are high in protein, fiber, and minerals that your body needs to stay healthy. They're also high in folate. On cup of cooked chickpeas has 39 percent of your daily need covered. They're not low in calories -- that cup also has 295 calories, but it's perfect as a plant-based protein source for a healthy meal.

Nutrition Information for Chickpeas

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Turnip Greens

Turnip greens are high in folate.
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Turnip greens are high in folate as well as fiber and several essential nutrients including calcium, magnesium, vitamin A, and vitamin C. They're also super low in calories at 29 calories per cup of cooked greens. And about that folate? One cup will meet 42 percent of your daily need.

Nutrition Information for Turnip Greens

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Spinach

Fresh spinach leaves in colander on wood
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Spinach is another green leafy vegetable that's high in folate and so much more, including iron, calcium, and potassium, vitamin, A, C, and K, and fiber. One cup of raw spinach cover 15 percent of your daily folate need, and it's also low in calories -- only seven calories. One cup of cooked spinach will meet 65 percent of your folate requirement and has only 40 calories.

Nutrition Information for Spinach

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Peanuts

Peanuts are high in folate.
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Here's a healthy snack that's high in folate, vitamin E, healthy monounsaturated fats, vitamin E, and several minerals. One ounce (about 32 shelled peanuts) will give you 9 percent of your daily recommended intake for folate. It also has about 165 calories, so it's perfect as an afternoon snack.

Nutrition Information for Peanuts

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Brussels Sprouts

Brussels sprouts are high in folate.
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Brussels sprouts are high in most vitamins and several minerals, plus they're high in dietary fiber. One cup gives you almost a quarter of your daily recommended intake for only 56 calories.

Nutrition Information for Brussels Sprouts

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Endive

Endive is high in folate.
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There's a trend here with green leafy veggies, and even ones I haven't mentioned (like kale and collards) are good sources. Here's a lovely green that'll give you nine percent of your daily folate need for only six calories. You'll also get plenty of vitamins A and K and lots of flavor with a cup of endive.

Nutrition Information for Endive

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Black-eyed Peas

Black-eyed peas are high in folate.
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Black-eyed peas are loaded with protein and fiber, plus lots of minerals. It's like they're almost perfect and not too high in calories at 223 per cup. And you'll get 60 percent of your folate need with one cup.

Nutrition Information for Black-eyed Peas

Source

United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.

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