Vitamin B9 (Folate): Food Sources & Daily Intake

Vitamin B9 (folate) is a water-soluble B vitamin the body needs to build DNA, divide cells and make red blood cells — which is why the demand is highest when tissue is growing fastest, above all in early pregnancy. “Folate” is the natural form in food (the name comes from foliage); folic acid is the synthetic form used in supplements and to fortify grains. The richest whole-food source by a wide margin is beef liver, followed by legumes (lentils, chickpeas, beans), leafy greens (spinach, romaine), asparagus, broccoli, avocado and oranges.

Table of Contents

1. How to Read These Tables
2. Top Food Sources of Vitamin B9 (Folate)
3. Recommended Intakes & Upper Limits
4. Bioavailability & Absorption
5. Cooking & Storage
6. Vegetarian & Vegan Sources
7. Who Needs to Pay Attention
8. Data Sources & References
9. Connections
10. Featured Videos

How to Read These Tables

• Folate vs folic acid — and what DFE means. Folate here is given as Dietary Folate Equivalents (DFE), and so is the requirement. DFE exist because the body absorbs synthetic folic acid (in supplements and fortified foods) roughly 1.7× more efficiently than the natural folate in whole foods. So 1 mcg of folic acid eaten with food counts as about 1.7 mcg DFE, which lets a single number compare a bowl of lentils and a plate of spinach fairly.
• %DV vs RDA. The %DV column compares a serving against the FDA Daily Value of 400 mcg DFE. Your personal target (the RDA) is 400 mcg DFE for most adults, rising sharply to 600 mcg DFE in pregnancy and 500 mcg DFE while breastfeeding — see the second table.
• Per 100 g vs per serving. Per-100 g lets you compare foods fairly; the per-serving column is what you actually eat. A serving of liver can cover a whole day, while half a cup of lentils or cooked spinach covers a large share of it.

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Top Food Sources of Vitamin B9 (Folate)

Ranked by the amount per 100 g — a fixed weight, so every food compares fairly. The 🟢/🟡/⚪ marker and cell colour show how much of the FDA Daily Value (400 mcg DFE) is in 100 g: 🟢 excellent (≥50%), 🟡 good (10–49%), ⚪ modest (<10%). A typical serving size is shown beside each food for context.

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Recommended Intakes & Upper Limits

Your personal target depends on age, sex and pregnancy. The Daily Value used for the %DV column above is a single label figure; the table below is the age-specific guidance.

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Bioavailability & Absorption

Bioavailability is the whole reason this nutrient is measured in DFE. Folic acid from supplements and fortified grains is absorbed very efficiently — about 85% when taken with food and close to 100% on an empty stomach — whereas the natural folate in whole foods is only around 50% available, because it must be broken down from its bound (polyglutamate) form before the gut can take it up. That 1.7-fold gap is exactly what the DFE conversion corrects for, so the figures on this page already put food folate and fortification on a level footing. A practical note: high-dose folic acid can mask the blood signs of a vitamin B12 deficiency while nerve damage continues, so the two B vitamins are best considered together.

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Cooking & Storage

Folate is one of the most fragile vitamins in the kitchen. It is sensitive to heat, light and oxygen, and because it is water-soluble it readily leaches into cooking water — prolonged boiling can destroy or wash away half or more of the folate in vegetables and legumes. To keep the most: steam or microwave rather than boil, use only as much water as you need, cook for the shortest time that works, eat folate-rich produce raw where you can, and reuse cooking liquid in soups and sauces. Long storage at room temperature and reheating also take a steady toll. (Folic acid added to fortified foods is more stable than natural food folate.)

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Vegetarian & Vegan Sources

Folate is one of the easiest nutrients for plant-based eaters — most of the best sources are plants. The standouts are lentils, chickpeas, black and kidney beans, spinach and other leafy greens, asparagus, broccoli, Brussels sprouts, avocado and oranges, plus whole and enriched grains. Anyone eating a normal variety of legumes and vegetables comfortably meets the RDA, with no animal-source gap to plan around (the single richest food, liver, is simply optional). The one form to be aware of is the related vitamin B12, which folate works alongside but cannot replace — that is the nutrient vegans must supplement, not folate.

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Who Needs to Pay Attention

The most important group is pregnancy. Adequate folate before conception and in the first weeks of pregnancy — often before a person knows they are pregnant — sharply lowers the risk of neural tube defects such as spina bifida and anencephaly, in which the brain or spinal cord fails to close properly. That is why many countries fortify grain products with folic acid and why people who are pregnant or planning a pregnancy are advised to take a folic-acid supplement (commonly 400–800 mcg/day). Others who should pay attention: people with heavy alcohol use (which impairs folate absorption and use), those with malabsorption (celiac or inflammatory bowel disease), and people on certain medications. Deficiency causes megaloblastic anemia — large, immature red blood cells, with fatigue and weakness. On safety: the Tolerable Upper Intake Level of 1,000 mcg/day applies only to folic acid from supplements and fortified foods, chiefly because high folic acid can hide a B12 deficiency; natural folate from food is not capped — you cannot reach harmful amounts by eating ordinary food.

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Data Sources & References

• NIH Office of Dietary Supplements — Folate Fact Sheet (DV, RDA in DFE, UL for folic acid)
• Linus Pauling Institute — Folate Micronutrient Information Center
• PubMed — folate, folic acid, bioavailability and neural tube defect prevention

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Connections

• Vitamin B9 (Folate) (Main Page)
• Vitamin B9 (Folate) Benefits
• Vitamin B9 (Folate) History
• All Vitamins
• Vitamin B12 (works with folate)
• Vitamin B6
• Lentils
• Spinach

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