Nutrient glossary
What is folate?
Folate builds DNA and new cells, which is why needs jump in pregnancy; greens, beans and lentils are the classic sources.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Folate (vitamin B9) supplies the single carbons DNA synthesis runs on, so tissues that renew fast, blood, gut lining, a growing baby, feel any shortage first. Alongside B12 it also clears homocysteine from the blood.
The name comes from folium, leaf: spinach, kale and romaine are rich in it, with lentils, chickpeas, asparagus and beetroot alongside. It is fragile in long boiling, so steam or keep cooking short.
Daily reference
200 µg a day
The adult reference is 200 µg a day. Anyone who could become pregnant is advised 400 µg of folic acid daily until week 12 of pregnancy, on top of folate-rich food.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of folate
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Lentils (cooked) | 358 µg | 181 µg |
| Chickpeas (cooked) | 282 µg | 172 µg |
| Black Beans (cooked) | 256 µg | 149 µg |
| Edamame | 249 µg | 311 µg |
| Pinto Beans | 224 µg | 172 µg |
| Beef Liver | 215 µg | 253 µg |
| Pasta (cooked) | 204 µg | 102 µg |
| Pizza (cheese) | 193 µg | 90 µg |
Common questions
- What is the difference between folate and folic acid?
- Folate is the natural food form; folic acid is the stable synthetic form used in supplements and fortification, absorbed slightly better.
- Why is folic acid advised before pregnancy?
- The neural tube closes in the first weeks, often before a pregnancy is confirmed, and 400 µg a day markedly cuts the risk of neural tube defects.