Folate (B9)
Essential for cell growth and pregnancy.
What is Folate (B9)?
Folate (vitamin B9) is a water-soluble vitamin needed to make and repair DNA and to form healthy red blood cells. It is especially important before and during early pregnancy, when the synthetic form, folic acid, is often recommended.
Health benefits of Folate (B9)
- Essential for making DNA and new cells
- Helps form healthy red blood cells
- Reduces the risk of neural-tube birth defects when taken before and in early pregnancy
- Works with B12 to keep homocysteine in check
Top food sources of Folate (B9)
See full rankingLeafy greens, legumes, asparagus, avocado, oranges and fortified grains. Values shown per 100 g.
Yeast extract spread
3,786 mcg 947% DV
Leavening agents, yeast, baker's, active dry
2,340 mcg 585% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Homerun Crunch Cereal
1,676 mcg 419% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH
1,555 mcg 389% DV
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP
1,555 mcg 389% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
1,554 mcg 389% DV
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
1,554 mcg 389% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch
1,550 mcg 388% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES
1,539 mcg 385% DV
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Touchdown Cereal
1,539 mcg 385% DV
Cereals ready-to-eat, QUAKER, Christmas Crunch
1,537 mcg 384% DV
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S
1,515 mcg 379% DV
How much Folate (B9) do you need?
The FDA Daily Value is 400 mcg. People who could become pregnant are often advised to get 400 mcg of folic acid daily.
Folate (B9) deficiency
Deficiency causes a type of anemia (megaloblastic) and, in pregnancy, raises the risk of neural-tube defects.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Folate (B9) do?
Folate (vitamin B9) is a water-soluble vitamin needed to make and repair DNA and to form healthy red blood cells. It is especially important before and during early pregnancy, when the synthetic form, folic acid, is often recommended.
How much Folate (B9) do I need per day?
The FDA Daily Value is 400 mcg. People who could become pregnant are often advised to get 400 mcg of folic acid daily.
Which foods are highest in Folate (B9)?
Per 100 g, some of the richest sources are Yeast extract spread, Leavening agents, yeast, baker's, active dry, Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Homerun Crunch Cereal, Cereals ready-to-eat, QUAKER, CAP'N CRUNCH, Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
What happens if I don't get enough Folate (B9)?
Deficiency causes a type of anemia (megaloblastic) and, in pregnancy, raises the risk of neural-tube defects.