14 Best Foods High in Folate for Pregnant Women

Folate, also known as vitamin B9, is an essential nutrient for everyone, but it becomes particularly crucial during pregnancy. This vital nutrient plays a significant role in supporting the development of the fetal neural tube, which later forms the baby’s brain and spinal cord. Adequate folate intake helps prevent serious birth defects like spina bifida and anencephaly, conditions that occur when the neural tube does not close properly. In addition to preventing these neural tube defects, folate supports DNA production, cell division, and the overall health of the placenta, ensuring a healthy environment for the developing baby.

Pregnant women need to consume at least 600 micrograms (mcg) of folate daily. Many women take prenatal vitamins that include folic acid—the synthetic form of folate—to ensure they meet these requirements. However, incorporating natural food sources of folate into a pregnancy diet provides additional health benefits, as these foods are also rich in other important nutrients that support both maternal health and fetal development. Below is a comprehensive list of 14 foods that are high in folate and excellent choices for pregnant women.

1. Spinach

Spinach is one of the richest natural sources of folate, making it an essential food for pregnant women. Just one cup of cooked spinach provides approximately 263 mcg of folate, nearly half of the daily recommended intake. Spinach is also a powerhouse of other nutrients, including iron, which is crucial for preventing anemia during pregnancy, and calcium, which supports the development of the baby’s bones and teeth. Additionally, the vitamin C in spinach helps enhance iron absorption, making this leafy green a vital component of a balanced pregnancy diet.

How to Include:

• Add raw spinach to salads, sandwiches, or wraps for a folate boost.
• Sauté spinach with garlic and olive oil for a quick, nutritious side dish.
• Incorporate spinach into smoothies, soups, or scrambled eggs for added nutrients.

Spinach is incredibly versatile and can be used in a wide variety of dishes, making it easy to add to your meals without much effort.

2. Lentils

Lentils are an excellent source of plant-based folate, with one cup of cooked lentils providing around 358 mcg of folate—well above half of the daily requirement for pregnant women. Lentils are also rich in protein, fiber, and iron, which help support energy levels and promote healthy digestion during pregnancy. As a plant-based protein, lentils are particularly beneficial for pregnant women following a vegetarian or vegan diet, as they provide essential nutrients without the need for animal products.

How to Include:

• Cook lentils into a hearty stew or soup for a warming meal.
• Add cooked lentils to salads for an extra boost of protein and folate.
• Prepare lentil-based curries or use them as a filling in tacos or wraps.

Lentils are affordable, versatile, and easy to prepare, making them a great staple for a pregnancy diet. Additionally, they pair well with a variety of spices and vegetables, allowing for endless meal options.

3. Asparagus

Asparagus is another folate-rich vegetable that is highly beneficial during pregnancy. One cup of cooked asparagus provides approximately 262 mcg of folate, along with other essential nutrients like fiber, vitamin K, and antioxidants. Asparagus supports digestive health, aids in preventing constipation—a common issue during pregnancy—and helps promote healthy bone development for the baby.

How to Include:

• Grill or roast asparagus with a drizzle of olive oil and a sprinkle of herbs for a flavorful side dish.
• Add steamed or roasted asparagus to pasta dishes, salads, or omelets.
• Serve asparagus as a nutrient-packed side dish with fish or lean meat.

In addition to its nutritional benefits, asparagus is easy to cook and adds a delicious, slightly sweet flavor to meals, making it a delightful way to incorporate folate into your diet.

4. Broccoli

Broccoli is a cruciferous vegetable packed with folate, providing about 104 mcg of folate per cup of cooked broccoli. Beyond its folate content, broccoli is rich in vitamin C, calcium, fiber, and powerful antioxidants. These nutrients are important for maintaining immune health and bone strength during pregnancy. The high fiber content of broccoli also supports digestive health, helping to prevent pregnancy-related issues like constipation and bloating.

How to Include:

• Steam broccoli for a quick, nutrient-dense side dish.
• Add broccoli to stir-fries, casseroles, or grain bowls for a folate boost.
• Blend cooked broccoli into creamy soups or puree it for a healthy sauce.

Broccoli is highly versatile and can be used in both raw and cooked forms. It’s an excellent vegetable to include in your pregnancy diet, offering a wide range of benefits for both you and your baby.

5. Avocado

Avocados are not only delicious but also a rich source of folate, with one cup of sliced avocado providing about 90 mcg of folate. In addition to folate, avocados are packed with healthy fats, especially monounsaturated fats, which are beneficial for both maternal heart health and fetal brain development. Avocados also contain potassium, fiber, and vitamin K, making them a nutrient-dense food that supports hydration, digestion, and blood pressure regulation during pregnancy.

How to Include:

• Spread mashed avocado on whole-grain toast and top with a sprinkle of seeds for a nutritious breakfast.
• Add avocado slices to salads, grain bowls, or wraps for a creamy texture.
• Incorporate avocado into smoothies for a rich and creamy texture without added sugars.

Avocados are incredibly versatile and can be enjoyed in savory or sweet dishes. Their creamy texture makes them a perfect addition to a pregnancy diet, offering a satisfying way to boost your folate intake.

6. Brussels Sprouts

Brussels sprouts are another excellent vegetable that provides a good amount of folate, with one cup of cooked Brussels sprouts containing approximately 94 mcg of this important nutrient. These cruciferous vegetables are also high in fiber, vitamin C, and vitamin K, supporting overall health during pregnancy by boosting the immune system, aiding in digestion, and promoting bone health.

How to Include:

• Roast Brussels sprouts with olive oil, salt, and a touch of balsamic vinegar for a delicious, nutrient-packed side dish.
• Add roasted Brussels sprouts to salads, or mix them into grain bowls.
• Sauté Brussels sprouts with garlic and lemon for a simple but flavorful dish.

Brussels sprouts may have a reputation for being disliked, but when cooked properly, they can be a tasty and nutritious addition to your pregnancy diet, providing ample folate along with other key nutrients.

7. Black Beans

Black beans are another fantastic plant-based source of folate, with one cup of cooked black beans offering about 256 mcg of folate. In addition to folate, black beans are rich in protein, fiber, and iron, all of which are essential for maintaining energy levels, supporting muscle function, and promoting healthy digestion during pregnancy. Black beans are also beneficial for blood sugar control, making them an excellent choice for women with gestational diabetes or those looking to maintain balanced energy levels.

How to Include:

• Add black beans to tacos, burritos, or enchiladas for a nutrient-packed meal.
• Mix black beans into soups, stews, or chili for a hearty and filling dish.
• Make a black bean salad with avocado, corn, and tomatoes for a refreshing summer meal.

Black beans are affordable, versatile, and easy to prepare, making them a great pantry staple for any pregnancy diet.

8. Oranges

Oranges are not only a delicious source of vitamin C, which is important for iron absorption, but they also provide a significant amount of folate. One medium-sized orange contains around 40 mcg of folate, making it an excellent snack option for pregnant women. The vitamin C content in oranges helps support immune function and skin health, while the natural sugars in oranges provide a quick energy boost.

How to Include:

• Eat oranges as a fresh snack or pair them with nuts for a balanced mini-meal.
• Add orange segments to fruit salads or leafy green salads for a burst of citrusy flavor.
• Drink freshly squeezed orange juice or blend oranges into smoothies for a refreshing drink.

Oranges are an easy, portable snack that can be enjoyed anytime, providing both hydration and essential nutrients for pregnancy health.

9. Beets

Beets are an excellent source of antioxidants, fiber, and folate, with one cup of cooked beets providing around 136 mcg of folate. Beets are known for their natural ability to improve blood circulation and reduce inflammation, both of which are important during pregnancy. Their high folate content makes them a valuable food for preventing neural tube defects and supporting overall fetal development.

How to Include:

• Roast beets and add them to salads, grain bowls, or as a side dish.
• Grate raw beets and use them as a topping for sandwiches or wraps.
• Blend cooked beets into smoothies for a vibrant and nutrient-rich drink.

The natural sweetness of beets pairs well with a variety of flavors, making them a versatile addition to your pregnancy meals.

10. Sunflower Seeds

Sunflower seeds are a great snack that provides a good amount of folate, with a quarter-cup serving containing approximately 82 mcg of folate. These seeds are also high in vitamin E, magnesium, and healthy fats, all of which support the body’s energy levels, brain function, and overall health during pregnancy.

How to Include:

• Snack on sunflower seeds alone or mix them into trail mix with nuts and dried fruits.
• Sprinkle sunflower seeds on top of salads, yogurt, or oatmeal for extra crunch and nutrients.
• Use sunflower seeds in baking, or mix them into homemade granola or energy bars.

Sunflower seeds are a convenient, nutrient-dense snack that can easily be added to a variety of dishes, making them a simple way to boost your folate intake.

11. Peanuts

Peanuts are rich in folate, providing around 88 mcg of folate per half-cup serving. In addition to folate, peanuts offer a good amount of protein, fiber, and healthy fats, which can help keep you full and provide sustained energy during pregnancy. Peanuts are also a good source of vitamin E, which supports healthy skin and immune function.

How to Include:

• Snack on a handful of peanuts or peanut butter paired with fruit or whole-grain crackers.
• Add peanuts to stir-fries, salads, or grain bowls for extra crunch and nutrition.
• Spread peanut butter on toast, apples, or bananas for a quick and satisfying snack.

Peanuts are affordable and easy to incorporate into your daily diet, providing a delicious way to meet your folate needs during pregnancy.

12. Papaya (Ripe)

Ripe papaya is a tropical fruit that is high in folate, with one cup providing around 115 mcg of folate. In addition to folate, papaya is rich in vitamin C, fiber, and antioxidants that help promote a healthy pregnancy. It’s important to note that unripe papaya should be avoided during pregnancy, as it can stimulate uterine contractions, but ripe papaya is perfectly safe and offers numerous health benefits.

How to Include:

• Enjoy ripe papaya on its own as a snack or dessert.
• Add papaya to fruit salads or blend it into smoothies for a tropical flavor.
• Combine papaya with yogurt and granola for a nutrient-rich breakfast or snack.

Ripe papaya is refreshing and hydrating, making it an excellent addition to a pregnancy diet, especially in warmer months.

13. Fortified Cereals

Many fortified cereals are enriched with folic acid, the synthetic form of folate. Depending on the brand, a single serving of fortified cereal can provide up to 400 mcg of folic acid, covering a significant portion of the daily recommended intake for pregnant women. Fortified cereals are also often enriched with other important vitamins and minerals, such as iron and vitamin D, making them a convenient and effective way to meet your nutritional needs during pregnancy.

How to Include:

• Choose fortified cereals that are low in sugar and high in fiber for added health benefits.
• Top your cereal with fresh fruits like berries or bananas for an additional boost of vitamins.
• Combine fortified cereal with Greek yogurt for a protein-packed snack or breakfast.

Fortified cereals can provide a quick, easy, and reliable source of folic acid, helping you meet your daily folate needs while also offering a satisfying breakfast or snack.

14. Eggs

Eggs are a nutrient-dense food that provides about 22 mcg of folate per large egg. In addition to folate, eggs are an excellent source of high-quality protein, choline, vitamin D, and iron—all of which are essential for both the mother’s health and the baby’s development. Choline, in particular, plays a crucial role in fetal brain development and helps prevent neural tube defects alongside folate.

How to Include:

• Enjoy boiled, scrambled, or poached eggs for breakfast or as a snack.
• Add eggs to salads, sandwiches, or grain bowls for extra protein and nutrition.
• Use eggs in baking or incorporate them into savory dishes like quiche or frittatas.

Eggs are versatile, affordable, and easy to prepare, making them a perfect addition to a pregnancy diet. Whether enjoyed on their own or as part of a larger meal, eggs are a simple way to boost your intake of folate and other essential nutrients.

Conclusion: Prioritizing Folate-Rich Foods for a Healthy Pregnancy

Folate is a critical nutrient during pregnancy, playing a pivotal role in the healthy development of the fetal nervous system and preventing serious neural tube defects. By incorporating these 14 folate-rich foods into your diet, you can ensure that you’re meeting the recommended daily intake of folate and providing your baby with the best possible start in life. These foods not only deliver folate but also offer a wealth of other essential nutrients like fiber, iron, calcium, and healthy fats, all of which support the health of both the mother and the developing baby. Alongside a prenatal vitamin that includes folic acid, a diet rich in these foods will help you maintain optimal nutrition throughout your pregnancy and support the growth and development of your baby.