Best vegan food sources of Vitamin B9 (folate)

 Folate is one of the B-vitamins and is very crucial in the synthesis of red blood cells and white blood cells, convert carbohydrates into energy, and produce DNA and RNA. A sufficient amount of folate intake is extremely important during rapid growth such as pregnancy, infancy, and adolescence.

Why folate is important?

Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to a form of anemia in adults and slower development in children. For pregnant women, folate is especially important for proper fetal development and preventing neural tube defects.

Recommended intake

A daily intake of folate intake from foods is 400mcg for an active adult. There is no need to take supplements, a healthy vegan diet rich in lentils, green leaves daily will cover your daily folate needs. Adult women who are planning a pregnancy or could become pregnant should be advised to get 400 to 800 mcg of folic acid a day.

Vegan sources of folate

Plant foods are a particularly good source of folate, including beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, and oranges. The table below shows you the folate content of some of these foods.

Amount of food


100g of green soybeans

311 mcg

100g of lentils

181 mcg

100g of asparagus

149 mcg

100g of spinach

146 mcg

100g of broccoli

108 mcg

100g of avocados

81 mcg

100g of mangos

43 mcg

100g of lettuce

136 mcg

100g of sweet corn

42 mcg

100g of orange