Basics Print 10 Healthy Foods That Are High in Folate By Shereen Lehman, MS Updated July 17, 2019 Medically reviewed by a board-certified physician More in Basics Hot Topics Food Safety 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. You can also take it as a dietary supplement, but there are a number of foods that are naturally rich in folate. Learn more about our 10 favorite sources of folate. Health Benefits of Folate 1 Chicken Liver Carl Pendle / Getty Images Eating chicken liver will provide you with 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. 2 Sunflower Seeds Verywell / Alexandra Shytsman 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. 3 Asparagus Verywell / Alexandra Shytsman 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. 4 Chickpeas Verywell / Alexandra Shytsman Chickpeas are high in protein, fiber, and minerals that your body needs to stay healthy. They're also high in folate. One cup of cooked chickpeas has 39 percent of your daily folate needs covered. They're not low in calories—that single cup has 295 calories, but it's perfect as a plant-based protein source for a healthy meal. 5 Turnip Greens MIXA / Getty Images 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. 6 Spinach Westend61 / Getty Images 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. 7 Peanuts Verywell / Alexandra Shytsman Here's a healthy snack that's high in folate, vitamin E, healthy monounsaturated fats, and several minerals. One ounce (about 32 shelled peanuts) will give you 9 percent of your daily recommended intake of folate. It also has about 165 calories, so it's perfect as an afternoon snack. 8 Brussels Sprouts Verywell / Alexandra Shytsman Brussels sprouts are high in most vitamins and several minerals, plus they're a good source of dietary fiber. One cup gives you almost a quarter of your daily recommended intake for only 56 calories. 9 Endive Jennifer Greco / Getty Images There's a trend here with green leafy veggies, and even ones we 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. 10 Black-Eyed Peas Alejandro Rivera / Getty Images Black-eyed peas are loaded with protein and fiber, plus lots of minerals. They're not too high in calories at 223 per cup. And you'll get 60 percent of your folate requirement with one cup. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.