Folate (vitamin B9) participates in DNA synthesis, cell division, and fetal development. Folic acid is the synthetic form of folate, with high bioavailability. For mechanisms, intake, and safety, see the ODS professional fact sheet – Folate.
Top 15 — folate-rich foods
Indicative values (µg/100 g or per serving) with variations by variety, maturity, processing, and cooking. For precise values, use USDA FoodData Central and Ciqual (ANSES).
- Liver (poultry/beef): ~200–600 µg/100 g
- Lentils (cooked): ~150–200 µg/100 g
- Chickpeas/beans (cooked): ~100–180 µg/100 g
- Spinach/chard (cooked): ~120–190 µg/100 g
- Asparagus (cooked): ~100–150 µg/100 g
- Broccoli (cooked): ~60–90 µg/100 g
- Romaine lettuce (raw): ~70–130 µg/100 g
- Avocado: ~60–80 µg/100 g
- Sunflower seeds: ~200–240 µg/100 g
- Peanuts: ~200–240 µg/100 g
- Eggs: ~40–50 µg/100 g
- Oranges: ~30–50 µg/100 g
- Fortified bread/cereals: variable (check label)
- Fortified nutritional yeast: variable (check label)
- Brussels sprouts (cooked): ~60–90 µg/100 g
Practical servings
Examples: 200 g of cooked lentils ≈ 300–400 µg; 100 g of cooked asparagus ≈ 100–150 µg; 30 g of sunflower seeds ≈ 60–70 µg.
Tips to optimize absorption
- Cooking: prefer steaming/short cooking to limit losses (folate is heat-sensitive).
- DFE (Dietary Folate Equivalents): folic acid (supplements/fortification) has higher bioavailability; 1 µg folic acid = ~1.7 µg DFE.
- Fortified foods: useful to complement intake (breads/cereals, fortified nutritional yeast).
- Synergies: combine legumes + green vegetables for high intake without supplementation.
Daily guidelines (recommended intake)
Common guidelines expressed in DFE: ≈ 400 µg DFE/day in adults, ≈ 600 µg DFE/day pregnancy, ≈ 500 µg DFE/day breastfeeding. See professional Folate synthesis and reference values.
| Population | Daily guideline |
|---|---|
| Adults | ≈ 400 µg DFE/day |
| Pregnancy | ≈ 600 µg DFE/day |
| Breastfeeding | ≈ 500 µg DFE/day |
Risks, interactions, and precautions
- UL (synthetic folic acid): ~1,000 µg/day (supplements/fortification) — does not concern dietary folate. See ODS safety section.
- Vitamin B12: high doses of folic acid can mask B12 deficiency; if in doubt, check B12 (see vitamin B12).
- Medications: caution with methotrexate or some anti-epileptics; professional advice recommended.
Sources and further reading
- Mechanisms, needs, safety: ODS professional fact sheet – Folate.
- Tables: USDA FoodData Central, Ciqual (ANSES).
- EU guidelines: dietary reference values.
