10 Foods With More Folate Than Kale
Kale has earned its reputation as a nutritional powerhouse, but when it comes to folate (vitamin B9), several other foods deliver even higher amounts of this essential nutrient.
Folate plays a critical role in DNA formation, cell growth, and red blood cell production. Most adults need about 400 micrograms (mcg) per day, while pregnant women require up to 600 mcg to help prevent serious birth defects affecting the brain and spine, known as neural tube defects.
While raw kale provides about 40 mcg per two cups and cooked kale offers roughly 76 mcg per cup, the foods below supply significantly more folate per serving, making them smart additions to a folate-rich diet.
1. Chicken Liver
Folate: 491 mcg per 3 ounces
Chicken liver is one of the richest natural sources of folate available. Just a small serving delivers more than the daily recommended intake for most adults. It’s also packed with protein, iron, and vitamin A, making it a nutrient-dense choice.
For best results, sauté chicken liver gently with shallots or onions, or dice it into a stir-fry. Soaking the liver briefly in milk or lemon juice before cooking can help soften its strong, earthy flavor. Avoid overcooking, as liver can become tough.
2. Edamame
Folate: 482 mcg per 1 cup, cooked
Edamame, young soybeans harvested before they mature, are another folate heavyweight. One cup provides nearly an entire day’s requirement, along with 18 grams of protein, plus iron, magnesium, and copper.
Enjoy edamame as a simple snack sprinkled with sea salt, or mash them into a creamy dip with garlic, lemon, and a touch of miso or hoisin sauce.
3. Asparagus
Folate: 268 mcg per 1 cup, cooked
Asparagus is quick to prepare and loaded with nutrients, including folate, potassium, vitamin K, and fiber. Its mild, slightly sweet flavor makes it easy to pair with many dishes.
Serve asparagus roasted or steamed alongside fish, toss it into pasta with lemon and olive oil, or drizzle it with tahini for a satisfying plant-forward side.
4. Beef Liver
Folate: 221 mcg per 3 ounces, pan-fried
Like chicken liver, beef liver is an exceptional source of folate. It also supplies large amounts of vitamin A and copper. A classic preparation, pan-fried liver and onions, remains a comfort food for many cultures around the world.
5. Lentils
Folate: 179 mcg per ½ cup, cooked
Lentils are a plant-based nutritional staple, delivering folate, fiber, and nearly 9 grams of protein per half-cup serving. They’re affordable, filling, and incredibly versatile.
Use lentils in soups and stews, serve them over rice with vegetables and lean protein, or add greens like spinach or kale for an even bigger nutrient boost.
6. Brussels Sprouts
Folate: 156 mcg per 1 cup, boiled
Often misunderstood, Brussels sprouts are rich in folate as well as fiber and vitamins C and K. Their slightly bitter taste mellows when roasted, but they’re also excellent boiled, sautéed, or thinly sliced for stir-fries.
7. Spinach
Folate: 260 mcg per 1 cup cooked; 116 mcg per 2 cups raw
Spinach rivals kale in versatility and often surpasses it in folate content. While some folate is lost during cooking, spinach shrinks significantly when heated, concentrating its nutrients.
Use raw spinach in salads with citrus and nuts, or sauté it with garlic, toasted almonds, or pancetta for a flavorful side dish.
8. Black-Eyed Peas (Cowpeas)
Folate: 100 mcg per 1 cup, cooked
Black-eyed peas are a type of bean rich in folate, protein, fiber, and essential minerals. Their hearty texture makes them ideal for plant-based meals.
Simmer them with onions, garlic, herbs, and leafy greens. For added depth, include smoked paprika or a small amount of uncured ham or ham hock.
9. Avocado
Folate: 59 mcg per 1 cup, sliced
Among fruits, avocado stands out as a solid source of folate. It also provides heart-healthy unsaturated fats, fiber, and a wide range of vitamins and minerals.
Beyond guacamole, avocado can replace mayonnaise in sandwiches, add creaminess to salads, or be blended into a lemony spread similar to hummus.
10. Fortified Breakfast Cereals
Folate: up to 450 mcg per 1 cup (varies by brand)
Many breakfast cereals are fortified with folic acid, the synthetic form of folate. Some provide nearly 100% of the daily recommended intake in a single serving.
When choosing fortified cereals, read nutrition labels carefully. Opt for whole-grain options with minimal added sugar to maximize health benefits.
Kale is nutritious, but it’s far from the only, or even the best, source of folate. Incorporating a variety of these foods into your diet can help ensure you meet your daily needs while enjoying diverse flavors and textures.
