Foods high in folate
Folate (vitamin B9) is needed to make DNA and build new cells, which is why it's vital during pregnancy for healthy development. It also works with B12 to keep red blood cells and energy levels healthy.
Daily target: 400 µg (more in pregnancy).
Top 3 foods high in folate
Per 100 g, with each food's share of the 400 µg daily value.
- 300 µg75% DV
A snackable, folate-rich green soybean.
- 194 µg49% DV
Leafy greens are named for it — 'folate' shares a root with 'foliage'.
- 181 µg45% DV
Folate, fiber, and protein in one affordable bowl.
Quick tip: Build meals around leafy greens and legumes — they're the most reliable everyday folate sources.
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