Folate-Rich Green Smoothie Recipes

Folate (also referred to as vitamin B9 or folic acid) plays an important role in many bodily functions. It is essential for synthesizing and repairing DNA as well as producing red blood cells.

Another important function of folate is in the aiding of rapid cell division and growth, especially among pregnant women, infants and children. Women who are pregnant or trying to get pregnant should consume six hundred micrograms of folate per day, according to the United States National Academy of Sciences. Without enough folate, neural tube defects might occur in infants, among other pregnancy complications.

A great source of folate in the diet are green smoothies!

Green Smoothie Foods That Are Rich In Folate (Folic Acid)

Dark Leafy Greens: Dark greens are a great source of folate. Just one cup of spinach contains 15% RDA of folate, one cup of kale contains 5% RDA and one cup of dandelion greens contain 4% RDA. I recommend that you use at least two cups of these green in a green smoothie recipe.

Citrus Fruit: Citrus fruit is another great source of folate and can easily be added to a green smoothie. Just one orange contains 12% RDA of folate and one pink or red grapefruit contains 6% RDA.

Broccoli: Before you start to think that I have jumped off the deep end by suggesting you put broccoli in a green smoothie, hear me out. Broccoli can be very tasty in small doses in and you’ll never know it’s in there if you blend it with the right fruit. Just one cup of fresh broccoli contains 14% RDA of folate.

Avocado: Avocados add a great source of healthy fat to your green smoothies. Just 1/4 an avocado contains 7% RDA of folate.

Green Smoothie Recipes That Are High In Folate

Broccoli-Banana Green Smoothie

  • 2 small bananas, peeled
  • 1 cup fresh broccoli, chopped
  • 4 ounces filtered water

Calories: 211 | Carbs: 52g | Protein: 4.8g | Fat: 1g | Folate: 24% DV

Orange-Apple Green Smoothie

  • 1 apple, cored
  • 1 orange, peeled and deseeded
  • 1/4 avocado
  • 2 cups fresh baby spinach
  • 4 ounces of filtered water

Calories: 268 | Carbs: 50.8g | Protein: 5.2g | Fat: 8.4g | Folate: 49% DV

Orange-Banana Meal-Replacement Green Smoothie

  • 1 small frozen banana, peeled and sliced
  • 1 orange, peeled and deseeded
  • 2 cups fresh baby spinach
  • 4 ounces of freshly made coconut milk (blended meat and water of young coconut)

Calories: 448 | Carbs: 49.5g | Protein: 6.8g | Fat: 29.4g | Folate: 51% DV

Browse more green smoothie recipes.


Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.