Mornings can be chaotic.

There are early alarms, mismatched socks, and the ongoing struggle to get your kids to eat something better than sugary cereal. But if you’re going to battle over breakfast, you might as well make it count by serving something that could actually help your child do better in school.  This is where folate comes in as a simple way to support brain power, energy, and even those all-important grades.

What Is Folate (and Why Does It Matter)?

Folate is a B-vitamin (B9, to be exact). It helps form red blood cells, supports DNA production, and aids in cell division and growth. For kids, folate is particularly important because of their rapid growth and development.  Plus, one study published in Pediatrics, found that teens who consumed higher levels of folate from foods, scored higher academically than those who had less folate in their diet.

Here’s a fun fact (or maybe one you can file in the "good-to-know" category when comparing labels): Folate and folic acid aren’t exactly the same thing. Folate is the natural form of vitamin B9 found in whole foods like fruits, vegetables, and legumes. Folic acid, on the other hand, is the synthetic version added to fortified foods like bread and cereals or taken as a supplement. While your body can use both forms, folate is more? easily absorbed when it comes from food sources, especially when paired with a healthy, balanced diet.

How to Add More Folate to Breakfast

The good news? Getting more folate into your kids’ breakfast isn’t hard. Fruits, in particular, are an easy, kid-friendly source of natural folate. Below are some of the top fruit options, along with their folate content and recommended portion sizes:

1. Papaya: 115 mcg per 1 cup, cubed
Serve with a dollop of Greek yogurt and a drizzle of honey.
Dice into a fruit salad with other folate-rich fruits like bananas and strawberries.
2. Avocados: 90 mcg per half avocado
Mash onto whole-grain toast with a sprinkle of salt and pepper.
Blend into a smoothie with banana, spinach, and milk.
Or sneak into a sandwich by replacing mayo.
3. Oranges: 55 mcg per large orange
Enjoy as a side of orange slices with yogurt.
Blend fresh orange segments into a breakfast smoothie.
4. Cantaloupe: 30 mcg per 1 cup, diced
Serve as melon cubes alongside a whole-grain muffin.
Toss cantaloupe with cucumbers for a refreshing morning salad.
5. Strawberries: 25 mcg per 1 cup
Mix into oatmeal or cereal.
Slice onto peanut butter toast for a quick grab-and-go option.
6. Bananas: 20 mcg per medium banana
Pair with a handful of nuts or spread with almond butter for extra protein.
Add to blender pancake recipes or slice into a bowl of whole-grain cereal.
7. Kiwi: 17 mcg per medium kiwi
Scoop out the flesh with a spoon for an easy snack.
Slice onto parfaits or add to fruit smoothies for an extra vitamin boost.

How Much Folate Do Kids Need?

For context, kids aged 4 to 8 need about 200 mcg of folate daily, while older kids aged 9 to 13 require around 300 mcg. In comparison, adults need 400 mcg per day. Including just two servings of folate-rich fruits at breakfast can help you meet a good chunk of that goal. And the best part? These fruits are delicious, easy, and versatile enough to work into almost any morning routine.

Published September 1st 2025