Vitamin B9

Which foods contain folate?

Updated 9 Nov 2026

Short answer

Beef liver has 215 µg DFE in 3 ounces, boiled spinach 131 µg in half a cup, and black-eyed peas 105 µg in half a cup.[1] Asparagus, Brussels sprouts, avocado and broccoli are good sources too. In the US, folic acid must be added to enriched bread, flour, pasta and rice, and in Canada to enriched flour, pasta and corn meal.[1]

Sources (1)

  1. Folate: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov

More about vitamin b9

What is vitamin B9?What is vitamin B9 used for?Who is likely to be low in folate?Is vitamin B9 safe?How long does folic acid take to raise folate levels?Does folic acid before pregnancy prevent birth defects?

For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.