8 Foods With More Folate Than Kale

Kale is a nutritious leafy vegetable often recognized as a good source of folate, an essential B vitamin. A 100-gram serving of kale (a little less than one cup cooked or about five cups raw) contains 65 micrograms of folate. However, there are many other daily foods that provide significantly more folate per serving, making it easier to meet your daily folate goals.

• Folate content: 181 micrograms in 100 grams (half a cup) of cooked lentils

Like many other legumes, lentils are a rich source of folate. A full cup of cooked lentils provides 89% of the folic acid adults need each day.

Beyond folate, lentils are also an excellent source of:

• High quality plant proteins
• Dietary fiber
• Key minerals such as iron, potassium and magnesium

This means lentils can support heart health, help with blood sugar management, and provide antioxidant and anti-inflammatory benefits.

• Folate content: 253 micrograms in 100 grams (3.5 ounces) of braised beef liver

Beef liver is one of the richest animal foods in folate: a typical serving contains more than 60% of the recommended daily intake of folate for adults. It’s also packed with protein and provides several essential micronutrients, including vitamin A, vitamin B12, and iron.

However, cooking decreases the amount of folate in beef liver, especially when fried or grilled, so you may want to choose gentler cooking methods.

In general, beef liver is very nutrient-dense, so eat it in moderation or talk to your healthcare professional before incorporating it into your diet.

• Folate content: 194 micrograms in 100 grams (a little more than 3 cups) of raw spinach; 146 micrograms in 100 grams (a little over half a cup) of cooked spinach

Dark leafy greens like spinach and kale are excellent sources of folate. But spinach has twice as much folate per serving as kale.

Spinach is also rich in minerals such as iron, potassium, and magnesium, as well as antioxidant plant compounds called flavonoids and carotenoids that can help support your overall health.

• Folate content: 149 micrograms in 100 grams (a little more than half a cup) of cooked asparagus; 182 micrograms in 100 grams of raw asparagus

Asparagus is a nutrient-rich vegetable known for its unique and complex flavor. It is an excellent source of folate, whether cooked or raw.

Beyond folate, asparagus provides fiber as well as a wide range of vitamins, including vitamins B, C, E and K. Asparagus is also associated with beneficial antioxidant, anti-cancer, and anti-diabetic properties that may help protect against several diseases.

• Folate content: 108 micrograms in a 100 gram serving (just under two-thirds cup) of cooked broccoli

Cruciferous vegetables, broccoli, and kale are both good sources of folate. However, broccoli has just a little more when cooked.

Interestingly, raw broccoli and kale contain about the same amount of folate by weight.

Broccoli also provides fiber and a wide range of essential nutrients, including vitamins A, C and K, as well as minerals like potassium and calcium. It also contains beneficial compounds such as sulforaphane And glucosinolateswhich have been studied for their antioxidant, anti-inflammatory and potentially anti-cancer properties.

• Folate content: 109 micrograms in 100 grams (three-quarters cup) of raw beets; 80 micrograms in 100 grams of cooked beets

Beetroot is a vibrant, nutrient-rich vegetable. It provides about 20 to 25 percent of your daily folate needs per serving, depending on whether it’s eaten raw or cooked.

In addition to folate, beets are a good source of essential minerals and powerful antioxidants, including betalainsthe natural pigments responsible for its deep red color. Betalains help protect cells and may even reduce the risk of developing certain types of cancers.

• Folate content: 130 micrograms in 100 grams (a little over half a cup) of cooked red beans

Kidney beans are a nutritious legume known for their high folate content: Eating a full cup of cooked beans will provide nearly 58% of the recommended daily intake for adults.

Additionally, kidney beans contain high-quality protein, fiber, and plant compounds such as phenolic compounds, which provide antioxidant benefits. For this reason, kidney beans may help regulate blood sugar, support gut health, and reduce the risk of heart disease.

• Folate content: 208 micrograms in a 100 gram serving (a little over half a cup) of cooked black-eyed peas

Black-eyed peas, also known as cowpeas, are a folate-rich legume, offering significantly more folate than kale. In fact, one cup of cooked cowpea provides 89% of the folic acid adults need each day.

These legumes are also rich in fiber and protein, as well as plant compounds associated with antidiabetic, antimicrobial and anticancer activity.

Folate is a water-soluble B vitamin that plays a crucial role in building DNA and other genetic materials, in cell division, and in the body’s production of red blood cells. This is especially important during pregnancy because it promotes the proper growth and development of the fetus.

People over the age of 14 need 400 micrograms of folate each day, but the recommendation increases to 600 micrograms per day for pregnant women.

You can get folate in dietary supplements, in the form of folic acid (a synthetic form of folate). Folic acid is easier for your body to absorb than folate from food sources, so it may be helpful to people who need help increasing their levels.

But in general, it’s best to get folate from food, because folate-rich foods also provide other nutrients that help your health. In addition to looking for foods high in folate, consider eating them raw to increase your levels: Folate is sensitive to heat, so levels are generally lower in cooked foods than in raw foods.

Some people process folic acid differently, so choosing a balance between whole foods and supplements may be beneficial. Talk to your doctor if you are concerned about your folate levels.