10 Folate-Rich Foods Beyond Kale

Reviewed medically by Karina Tolentino, RD Kale provides a source of folate (vitamin B9), although other foods may offer equal or higher amo...

Reviewed medically by Karina Tolentino, RD

Kale provides a source of folate (vitamin B9), although other foods may offer equal or higher amounts of this nutrient. The average person requires approximately 400 micrograms (mcg) of folate each day to support the creation of healthy cells and genetic material, while pregnant individuals need around 600 mcg to help prevent abnormalities in the brain and spine (neural tube defects) in the developing baby.

1. Chicken Liver

Folate: 491 mcg per 3 ounces (oz)

Chicken liver is difficult to surpass as asource of folateOnly 3 ounces provides more than the daily recommended intake for adults, and it is rich in protein, vitamin A, and iron.

Try pan-fried liver with shallots, or include it, chopped, in a stir-fry. Soaking the liver in milk or lemon juice can reduce the strong taste. Be careful not to cook the liver too long, as this can make it tough.

Folate in Kale

Raw kale contains 40 micrograms (mcg) in 2 cups, while cooked kale offers 75.7 mcg in 1 cup,

2. Edamame

Folate: 482 mcg per cup when cooked

Edamame(Tender young soybeans) is a great source of folate. They are not low in calories, containing approximately 188 calories per cup, but they also offer 18 grams of protein and are rich in iron, copper, and magnesium.

Edamame make a delicious snack when enjoyed plain with a sprinkle of sea salt, or you can blend them into a dip using garlic, lemon, and either miso or hoisin sauce.

3. Asparagus

Folate: 268 mcg per cup when cooked

Asparagus, simple and fast to prepare, is rich in nutrients, such as folate, potassium,vitamin K, and fiber. Asparagus makes a tasty addition to a lemon-flavored pasta dish. Alternatively, serve it with fish and drizzle with tahini or another sauce.

4. Beef Liver

Folate: 221 mcg per 3 oz, pan-fried

Beef liveris also a leading source of folate. It is also rich invitamin Aand copper. Pan-fried liver and onions is a classic meal that some consider a comfort food.

5. Lentils

Folate: 179 mcg per half cup when cooked

Legumes like lentilsare a beneficial plant-based source of protein and contain significant amounts of folate.Lentilsapproximately 9 grams of protein per half cup when cooked, and also provide a good amount of fiber.

Lentil soup is a comforting dish that can be enhanced with turkey sausage and leafy greens such as kale or spinach. Combine rice with lentils, lean protein, and additional vegetables to create a nutritious one-plate meal high in folate.

6. Brussels Sprouts

Folate: 156 mcg per cup when boiled

Brussels sproutsAre rich in folate and also supply fiber along with vitamins C and K. This flexible vegetable can be cooked by boiling, roasting, or slicing (ideal for stir-fries).

7. Spinach

Folate: 116 mcg in 2 cups of raw, sliced, 260 micrograms in 1 cup, when cooked

Spinach can be an excellent alternative to kale in various recipes, and a cup of chopped raw spinach contains significantly more folate compared to kale. Although approximately half of the folate is lost during cooking, the process causes the spinach to wilt, which results in a denser concentration of nutrients.

You can enhance a spinach salad with elements like citrus, pistachios, and a ginger-soy dressing, or cook it with garlic, toasted almonds, and pancetta.

8. Black-eyed Peas (Cowpeas)

Folate: 100 mcg per cup when cooked

Black-eyed peas are technically a type of legume.. They contain high levels of folate, protein, fiber, vitamins, and minerals. They offer a delicious taste and a hearty texture, making them a suitable option for a plant-based dish.

Simmer them in broth or water along with sliced onions, garlic, and celery. Include bay leaves, oregano, a chili pepper to your liking, smoked paprika, and fresh greens. If incorporating meat, consider using uncured ham or the classic ham hock.

9. Avocado

Folate: 59 mcg per cup when sliced

If you're seeking folate from fruits,avocadois a great option. It's regarded as a superfood, packed with beneficial unsaturated fats, fiber, and numerous vitamins and minerals.

In addition to guacamole, you can puree avocado as an alternative to mayonnaise in various recipes, mix in small pieces into chicken salad or vegetarian dishes such as meat-free chili, or create a zesty avocado "hummus" with lemon.

10. Fortified Cereal

Folate: varies, with a maximum of 450 mcg in 1 cup

Food producers fortify some breakfast cereals with folic acidthe manufactured version of folate. Several of the most widely consumed cereals include folic acid, and some contain the entire recommended daily intake.

Look at the label to determine the contents and check if the cereal is made with whole grains or if sugar has been added.

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