June is the true beginning of summer–warm temperatures are settling in and we’re spending more and more time outdoors. In celebration of National Fresh Fruit & Vegetables Month, we’ve put together a list of folate-rich smoothie ingredients, plus some of our favorite combinations.

Toss any of these ingredients together to find your perfect smoothie of choice.

Fruits & Veggies
Mango
Broccoli
Beets
Orange
Avocado
Cantaloupe
Papaya
Berries
Split red lentils
Banana
Leafy Greens
Romaine lettuce
Collard greens
Spinach
Kale
Dandelion greens

These combinations are sure to keep you cool while increasing your folate intake. Add water, juice, nut butter, honey, or yogurt to taste.

  • One mango, one cup of mixed berries, and two cups of fresh spinach

  • One banana, one orange, and two cups of collard greens

  • One banana, one cup of broccoli florets, and a quarter of a medium cantaloupe

  • One cup spinach, one cup romaine, ½ cup of avocado, ½ cup papaya, and one cup mixed berries

  • Two cups mixed berries, one cup cooked split red lentils (rinsed, cooked, and cooled), and 1 cup vanilla yogurt

 

Recipe inspiration:

https://pregnancytoparenting.ca/2018/07/26/folate-rich-recipe-berry-lentil-smoothie/

https://www.thedailymeal.com/recipes/folate-rich-smoothie-recipe

https://davyandtracy.com/green-smoothies/green-smoothies-for-pregnancy-folic-acid-folate/

How much folate is in these ingredients?

Here’s how some favorites stack up, according to the NIH Office of Dietary Supplements: 1 cup of raw spinach has about 58 mcg of folate, 1 cup of shredded romaine has about 64 mcg, a half-cup of sliced avocado has about 59 mcg, a small orange has about 29 mcg, a half-cup of papaya has about 27 mcg, a medium banana has about 24 mcg, and a half-cup of cantaloupe has about 17 mcg.

Smoothie safety for moms-to-be

Wash fruits and vegetables well, and if you’re pregnant, choose pasteurized milk and yogurt. ACOG advises avoiding unpasteurized (raw) milk and cheeses and raw sprouts during pregnancy.

Smoothies are a delicious way to add folate to your day, but they don’t replace a daily vitamin. The CDC recommends that anyone who could become pregnant get 400 mcg of folic acid every day, since folic acid is the only form of folate shown to help prevent neural tube defects.

Updated October 2026. This article is for general information and is not a substitute for advice from your health care provider.

Related reading

Sources