# Folate: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/folate/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Folate is a B vitamin that helps make new cells.

## What it is

Folate is a B vitamin found in many foods. It is in leafy greens, beans, peas and fruit. It is also in nuts, seeds and whole grains. Some packaged foods have folate added during processing.

## What it does

Folate helps the body make healthy new cells. It helps cells divide and grow each day. It helps make new DNA for every cell. It also helps the body make red blood cells.

## How much people need

- FDA Daily Value for folate and folic acid (dietary folate equivalents): 400 mcg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** Cooking always removes all the folate from food. **Truth:** Some folate still stays in food after cooking.
- **Myth:** Folate is only found in green leafy foods. **Truth:** Folate is found in many foods, not just greens.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Folate fact sheet](https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (ug per 100 g)

- [Spinach](https://nutritionizm.com/food/spinach-raw/): 194 ug
- [Turnip Greens](https://nutritionizm.com/food/turnip-greens-raw/): 194 ug
- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 97.29 ug
- [Parsnip](https://nutritionizm.com/food/parsnips-raw/): 67 ug
- [Broccoli](https://nutritionizm.com/food/broccoli-raw/): 65 ug
- [Pea](https://nutritionizm.com/food/peas-green-raw/): 65 ug
- [Kale](https://nutritionizm.com/food/kale-raw/): 62 ug
- [Okra](https://nutritionizm.com/food/okra-raw/): 60 ug