16 Vegetables with the Highest Folic Acid

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Need More Folic Acid? Add These Vegetables to Your Diet!

Folic acid (also known as folate or vitamin B9) is an essential nutrient that plays a key role in cell growth, DNA production, and red blood cell formation. It’s especially important during pregnancy to support fetal development, but it also benefits heart health and brain function. While folic acid supplements are common, the best way to get this vital nutrient is through food—especially vegetables! Here are 16 vegetables that are packed with folic acid to help you maintain a healthy diet.

1. Spinach (194 mcg per 100g)

Spinach
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Spinach is one of the most folate-rich vegetables, providing almost 50% of the daily recommended intake in just one cup. This leafy green is also high in iron, vitamin K, and fiber, making it excellent for blood health and digestion. Adding spinach to salads, smoothies, or soups is an easy way to boost your folic acid intake.

2. Asparagus (149 mcg per 100g)

Asparagus
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Asparagus is loaded with folate, vitamin K, and antioxidants. A single cup of cooked asparagus can provide over 60% of your daily folic acid needs. It’s also great for gut health, as it contains prebiotics that support digestion. Try roasting or steaming asparagus for a delicious and nutrient-dense side dish.

3. Broccoli (108 mcg per 100g)

Broccoli
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Broccoli is a nutritional powerhouse, rich in folic acid, vitamin C, and fiber. Eating just one cup of cooked broccoli gives you about 40% of your daily folate requirement. It also contains sulforaphane, a compound that supports detoxification and overall health.

4. Brussels Sprouts (101 mcg per 100g)

Brussels Sprouts
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Brussels sprouts may be small, but they pack a big punch when it comes to folic acid, fiber, and vitamin C. Just one serving can provide nearly 25% of your daily folate intake, making them a great addition to your meals. Roast them with a drizzle of olive oil and garlic for a delicious and healthy side.

5. Romaine Lettuce (136 mcg per 100g)

Romaine Lettuce
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Romaine lettuce is one of the best folic acid sources among salad greens. A single serving provides about 35% of the daily recommended intake, along with plenty of vitamin A and fiber. Swap iceberg lettuce for romaine to boost the nutritional value of your salads.

6. Kale (90 mcg per 100g)

Kale
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Kale is packed with folic acid, vitamin C, and antioxidants. This superfood supports brain function, heart health, and detoxification. Whether eaten raw in salads, blended into smoothies, or sautéed, kale is an easy way to increase folic acid intake.

7. Collard Greens (129 mcg per 100g)

Collard Greens
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Collard greens are rich in folate, vitamin K, and calcium, making them great for bone and heart health. A single serving provides nearly 33% of your daily folic acid needs. These greens are often cooked in Southern-style dishes but can also be added to soups and stews.

8. Mustard Greens (105 mcg per 100g)

Mustard Greens
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Mustard greens offer a good dose of folate, vitamin C, and fiber. Their slightly peppery taste makes them a flavorful addition to stir-fries and salads. These greens help detoxify the body and support healthy digestion.

9. Beet Greens (152 mcg per 100g)

Beet Greens
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Most people eat beets and discard the greens, but beet greens are actually higher in folic acid than the root itself. These nutrient-rich greens also contain iron, calcium, and antioxidants, making them excellent for overall health. Use them in salads, smoothies, or sautéed dishes.

10. Cabbage (76 mcg per 100g)

Cabbage
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Cabbage is a budget-friendly source of folic acid and other key nutrients like vitamin C and fiber. Whether eaten raw in coleslaw, fermented into sauerkraut, or cooked in soups, cabbage is a great way to add folate to your diet.

11. Cauliflower (57 mcg per 100g)

Cauliflower
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Cauliflower isn’t just a low-carb alternative to rice—it’s also a great source of folic acid, vitamin C, and choline. A serving of cauliflower provides about 14% of the daily recommended folic acid intake. Roast it, mash it, or add it to curries for a nutrient boost.

12. Green Peas (65 mcg per 100g)

Green Peas
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Green peas are packed with folic acid, protein, and fiber, making them a great addition to any meal. A cup of peas contains about 16% of your daily folic acid needs, along with nutrients that support blood sugar balance and digestion.

13. Okra (88 mcg per 100g)

Okra
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Okra, also known as lady’s fingers, is high in folate, fiber, and vitamin C. It also contains mucilage, a substance that helps soothe digestion and support gut health. It’s commonly used in soups, stews, and stir-fries.

14. Artichokes (89 mcg per 100g)

Artichokes
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Artichokes are loaded with folic acid, fiber, and antioxidants, making them great for liver health and digestion. They also support heart health by reducing cholesterol levels. Steamed artichokes with a squeeze of lemon are a delicious way to enjoy this folate-rich vegetable.

15. Carrots (19 mcg per 100g)

Carrots
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Carrots may not have the highest folic acid content, but they still provide a good amount along with beta-carotene, fiber, and vitamin A. They’re great for eye health and immune function. Enjoy them raw, roasted, or blended into soups.

16. Bell Peppers (46 mcg per 100g)

Bell Peppers
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Bell peppers, especially red ones, are high in vitamin C and folic acid, making them great for immune support and heart health. Eating them raw in salads or stir-fried helps preserve their folate content.

Wrapping Up

Folic acid is essential for healthy cell growth, brain function, and pregnancy support. These 16 vegetables are some of the best plant-based sources of folate, making them great additions to a balanced diet. Whether you eat them raw in salads, cooked in soups, or blended into smoothies, these folate-rich veggies can help keep your body strong and healthy.