Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg. Below is a list high folate foods, click here for high vitamin B9 (folate) foods by nutrient density, here for an extended list of folate rich foods, and here for other vitamin B foods.
#9: Oranges
A cup of orange juice provides 19% DV for folate. Click to see complete nutrition facts.
| Folate in 100g | Per cup segments (180g) | Per orange (121g) |
| 39μg (10% DV) | 70μg (18% DV) | 47μg (12% DV) |
| Folate in 100g | Per 1/2 cup chopped (78g) | Per stalk (180g) |
| 108μg (27% DV) | 84μg (21% DV) | 194μg (49% DV) |
#5: Lettuce (Cos or Romaine)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%). Click to see complete nutrition facts.
#6: Avocado
Half an avocado contains 161 calories. Click to see complete
| Folate in 100g | Per 3oz Serving (85g) | Per cup (Shredded - 47g) |
| 136μg (34% DV) | 116μg (29% DV) | 64μg (16% DV) |
| Folate in 100g | Per cup cubed (150g) | Per avocado (201g) |
| 81μg (20% DV) | 122μg (30% DV) | 163μg (41% DV) |
#3: Spinach
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%). Click to see complete nutrition facts.
| Folate in 100g | Per cup (Raw - 30g) | Per cup (Cooked - 180g) |
| 194μg (49% DV) | 58μg (15% DV) | 263μg (66% DV) |