Folate/, or Folic Acid, is the natural source of vitamin B9. It is water soluble and is found in many different types of food. Folate is an essential nutrient that plays a vital role in red blood cell production, DNA synthesis, and overall cellular function. Adults typically need 200 mg of folate a day. However, folate cannot be stored in the body, so needs to be consumed regularly to ensure we have enough.
Whilst many people are be able to achieve the needed amount of folate each day, some struggle. These people can consume folate in the form of folic acid, in fortified food or as a supplement, which is more readily absorbed than folate (85% as opposed to 50%).
Read on to learn more about the top vegan sources of folate.
Key Takeaways
Why is Folate Important?
Folate is vital for the regeneration and formation of new cells, for repairing DNA, and in supporting the formation of new blood cells. Folate is also known to help with cognitive function and potentially plays a role in reducing cognitive decline. It is also involved in lowering homocysteine levels which in turn lowers the chances of heart diseases.
Best Vegan Folate Sources
Legumes and Beans
Legumes and beans are the plant foods most abundant in folate. Lentils are a potent food for the vegan diet, not only being rich in protein but also having the highest amount of folate. One cup of cooked lentils provides 58 micrograms of folate, or 90% of the recommended daily value. Lentils are also rich in fiber and other micronutrients such as iron, potassium and magnesium. Regular consumption of lentils may also prevent heart disease, diabetes and obesity.
1 cup of cooked chickpeas contains 282 mcg, 71% DV. 1 cup of cooked Black Beans contains 256 mcg (64% DV), kidney beans contain 131 mcg (33% DV) whereas green peas contain 101 mcg (25% DV).
Leafy Greens
Leafy greens are another of the best plant sources of folate. 1 cup of raw spinach contains 58 mcg (15% DV). One cup of raw kale contains 19 mcg (5% DV), whereas one cup of raw swiss chard contains 14 mcg (4% DV). Increased consumption of cruciferous vegetables such as leafy greens, which are high in fibre, vitamin K, and A have a myriad of other health benefits too.
Asparagus
Asparagus is a delicacy loved by many people around the globe. In addition to its unique taste and texture, it contains a concentrated amount of vitamins and nutrients, such as folate. A half-cup serving (90 grams) provides 134 mcg of folate, or 34% of the DV. Asparagus is known to possess many antioxidants, antibacterial, and anti-inflammatory properties.
One serving of asparagus is also loaded with fiber, containing 6% of your daily needs.
Beets
Aside from adding aesthetically pleasing splashes of colour to your food, beets are also loaded with numerous important nutrients. They contain most of the potassium, manganese, and vitamin C that is needed per day, as well as 148 mcg of folate, which equates to about 37% of the DV.
Citrus Fruits
Aside from being rich in Vitamin C, citrus fruits also contain a good amount of folate. A medium-sized orange contains 55 mcg of folate (14% DV). A medium grapefruit contains 30 mcg of folate(8% DV), whereas one lemon contains 6 mcg of folate (2% DV).
Brussels Sprouts and Broccoli
Brussels sprouts are a cruciferous vegetable, closely related to broccoli, cabbage, kohlrabi and kale. They are bursting with high amounts of vitamins and minerals, including folate. One serving of half a cup of cooked brussels sprouts (78 grams) contains 47 mcg of folate, or 12% of the DV. They are delicious steamed, sauteed or roasted and pair well with any kind of nut or seed.
Broccoli is a popular vegetable loaded with essential vitamins and minerals including folate. One cup (91 grams) of raw broccoli contains roughly 57 mcg of folate, which equates to 14% of the DV. Cooked broccoli provides even more folate, with each half-cup (78-gram) serving providing 84 mcg ( 21% of the DV) Broccoli is best eaten lightly steamed and to retain it’s high folate content. A splash of lemon juice is also a tasty and healthy addition to this powerful and tasty vegetable.
Aside from folate, broccoli is also high in vitamin A, C and K as well as manganese.
Papaya
Papaya is a fruit native to southern Mexico and Central America. Papaya is a rich and juicy fruit loaded with folate; one cup of raw papaya contains 53 mcg, which equates to about 13% of the DV. Aside from folate, papaya is rich in antioxidants like carotenoids, potassium, and vitamin C.
Avocado
Avocados are incredibly popular throughout the world due to their rich, creamy/buttery taste and texture, as well as its impressive nutrition profile. Half of a ripe, raw avocado contains 82 mcg of folate, or about 21% of the recommended daily amount. Avocados are also high in vitamins K, C, and B6, as well as being rich in potassium. They are also high in monounsaturated fats, which are known to help protect against heart disease.
Performance Lab® NutriGenesis® Multi
Why consider a supplement?
While whole-food sources remain the gold standard for folate, circumstances like dietary restrictions, increased needs (e.g., pregnancy), or absorption issues may call for supplemental support.
Performance Lab NutriGenesis Multi for Women delivers 400 µg DFE of folate per serving (4 NutriCaps), meeting 100% of the Daily Value—making it an excellent option for plant-based eaters needing reliable coverage.
What sets this multivitamin apart is its NutriGenesis® technology, where vitamins and minerals are cultivated in a manner that mimics nature—resulting in highly bioavailable, better-absorbed, and more effectively utilized nutrients.
Designed specifically for women, its clean, vegan-friendly formula is free from common allergens and artificial additives, and also supports energy, mood, and overall vitality.
FINAL THOUGHTS
Making sure you have adequate amounts of folate in your diet is essential for your health and longevity. A well-managed and balanced vegan diet can provide all the folate that you need to thrive. By including healthy foods such as leafy greens, legumes, cruciferous vegetables, citrus fruits, avocados, and nuts and seeds in your diet, your daily folate needs can easily be met.
For vegans looking to bridge any folate gaps—especially in situations like pregnancy or higher nutritional demand, Performance Lab NutriGenesis Multi is a trustworthy, well-formulated supplement that complements your diet, not replaces it.
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