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Essential vitamin

Folate

Folate, also called vitamin B9, helps cells make genetic material and divide. Its work supports the ongoing creation and replacement of cells throughout the body.

Read Folate in the Atlas explorer, with its charts

Water-soluble vitamin · What does that mean?

Measured in µg; source form shown with each amount · Daily Value 400 µg DFE

What it does, and how

  • Make the material cells use for instructions

    Folate helps transfer small carbon-containing units used to build DNA and RNA. DNA stores genetic instructions; RNA helps cells use those instructions.

    DNA and RNA synthesis · Evidence

    Folate coenzymes support DNA and RNA synthesis.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: food folates and one-carbon transfer; thymidylate formation and cell division paragraphs

    Sources for the explanation

  • Help the body process amino acids

    Amino acids are building blocks of proteins. Folate-dependent reactions help transform them, including a reaction that converts homocysteine to methionine. That reaction also requires vitamin B12.

    Amino-acid metabolism · Evidence

    Folate coenzymes support amino-acid metabolism.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: food folates and one-carbon transfer; thymidylate formation and cell division paragraphs

    Sources for the explanation

  • Make new cells

    Before a cell divides, it must copy its DNA. Folate helps supply material for that copy, connecting its molecular role to normal growth and cell replacement.

    Cell division · Evidence

    Folate-dependent thymidylate formation is needed for proper cell division.

    Normal physiological role only; does not establish an effect of eating Kale.

    • Read sourceIntroduction: food folates and one-carbon transfer; thymidylate formation and cell division paragraphs

    Sources for the explanation

Where it works in the body

A nutrient can take part in more than one body system. Follow a connection to see how its work fits together with other nutrients.

Folate's work is shared across the body: cells in many tissues need to make genetic material and divide. A single highlighted body system would leave out much of that role.

The body map groups established nutrient roles to help you explore; it does not predict a health outcome from eating a food. Evidence and mapping notes.

How does the body keep a supply? Learn about nutrient storage, depletion and replenishment.

Reference food in our crop catalog

Reference composition

Folate amounts retain USDA’s “Folate, total” identity. New crop profiles use the separately reported Folate, DFE from the same food record for %DV; Kale retains its reviewed conversion. Each row’s source link explains its calculation.

Basis: raw edible food, per 100 g. % DV uses FDA Daily Values for adults and children 4+ where one exists; values above 100% are shown without capping. Reference amounts describe the USDA food, not a UCFarms harvest. “No DV” means there is no applicable Daily Value or conversion.

Sources & references (11)
  1. Spinach, raw, USDA FoodData Central 168462 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible spinach. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Spinach, raw, USDA FoodData Central 168462Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  2. Collards, raw, USDA FoodData Central 170406 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible collard greens. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Collards, raw, USDA FoodData Central 170406Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  3. Watercress, raw, USDA FoodData Central 170068 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible watercress. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Watercress, raw, USDA FoodData Central 170068Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  4. Basil, fresh, USDA FoodData Central 172232 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible basil. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Basil, fresh, USDA FoodData Central 172232Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  5. Strawberries, raw, USDA FoodData Central 167762 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible strawberries. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Strawberries, raw, USDA FoodData Central 167762Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  6. Mushrooms, oyster, raw, USDA FoodData Central 168580 · U.S. Department of AgricultureReference databaseSelected nutrient amounts per 100 g raw edible oyster mushroom. Reference food, not a UCFarms harvest measurement.Source details in the Atlas: Mushrooms, oyster, raw, USDA FoodData Central 168580Verified from the official SR Legacy JSON download. The exact food record and source calculation are available in the crop reference profiles below.https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_json_2018-04.zip
  7. Kale, raw: FoodData Central 323505 · USDA Agricultural Research ServiceReference databaseReference nutrient composition of raw kale, per 100 g edible portion.Source details in the Atlas: Kale, raw: FoodData Central 323505The audit used USDA’s Foundation Foods download. If this record link is unavailable, use the dataset or saved record below.https://fdc.nal.usda.gov/food-details/323505/nutrients
  8. Daily Value on the Nutrition and Supplement Facts Labels · U.S. Food and Drug AdministrationGovernmentFDA Daily Values (adults and children 4+) used to compute % DV.Source details in the Atlas: Daily Value on the Nutrition and Supplement Facts Labelshttps://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
  9. Folate: Fact Sheet for Health Professionals · National Institutes of Health, Office of Dietary SupplementsGovernmentFolate's role in DNA/RNA synthesis, amino-acid metabolism and cell division; Dietary Folate Equivalents.Source details in the Atlas: Folate: Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  10. Foundation Foods JSON release 2026-04-30 · USDA Agricultural Research ServiceReference databaseSource details in the Atlas: Foundation Foods JSON release 2026-04-30https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_foundation_food_json_2026-04-30.zip
  11. Foundation Foods Documentation · USDA Agricultural Research ServiceReference databaseSource details in the Atlas: Foundation Foods Documentationhttps://fdc.nal.usda.gov/Foundation_Foods_Documentation/

The nutrition and biological information on this site is provided for educational purposes and is not a substitute for individualized medical advice.