Recommendations for Folate (mcg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 65 (AI) | * | 65 (AI) | * |
| Infants | 6-12 months | 80 (AI) | * | 80 (AI) | * |
| Children | 1-3 years | 150 | 300 | 150 | 300 |
| Children | 4-8 years | 200 | 400 | 200 | 400 |
| Children | 9-13 years | 300 | 600 | 300 | 600 |
| Adolescents | 14-18 years | 400 | 800 | 400 | 800 |
| Adults | 19-50 years | 400 | 1,000 | 400 | 1,000 |
| Adults | 51-70 years | 400 | 1,000 | 400 | 1,000 |
| Adults | > 70 years | 400 | 1,000 | 400 | 1,000 |
| Pregnancy | 14-18 years | – | – | 600 | – |
| Pregnancy | 19-50 years | – | – | 600 | – |
| Breast-feeding | 14-18 years | – | – | 500 | – |
| Breast-feeding | 19-50 years | – | – | 500 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Folate
| Food | Serving | Amount of Folate (mcg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Spinach baby | 1 cup (150g) | 238 | 59.5 | Excellent | 59.5 | Excellent |
| Beef liver, cooked | 3 oz (85g) | 215 | 53.8 | Excellent | 53.8 | Excellent |
| Lentils, cooked | 1/2 cup (99g) | 179 | 44.8 | Excellent | 44.8 | Excellent |
| Turnip greens | 1 cup (144g) | 170 | 42.5 | Excellent | 42.5 | Excellent |
| Pinto beans, cooked | 1/2 cup (85,5g) | 147 | 36.8 | Excellent | 36.8 | Excellent |
| Chickpeas, cooked | 1/2 cup (82g) | 141 | 35.3 | Excellent | 35.3 | Excellent |
| Asparagus, cooked | 1/2 cup (90g) | 134 | 33.5 | Excellent | 33.5 | Excellent |
| Black beans, cooked | 1/2 cup (86g) | 128 | 32 | Excellent | 32 | Excellent |
| Navy beans, cooked | 1/2 cup (91g) | 127.5 | 31.9 | Excellent | 31.9 | Excellent |
| Adzuki beans, cooked | 1/2 cup (100g) | 121 | 30.3 | Excellent | 30.3 | Excellent |
| Kidney beans, cooked | 1/2 cup (88,5g) | 115 | 28.8 | Excellent | 28.8 | Excellent |
| Collards, cooked | 1/2 cup (95g) | 88.5 | 22.1 | Excellent | 22.1 | Excellent |
| Broccoli florets, cooked | 1/2 cup (78g) | 84.2 | 21.1 | Excellent | 21.1 | Excellent |
| Avocado | small (100g) | 81 | 20.3 | Excellent | 20.3 | Excellent |
| Lima beans, cooked | 1/2 cup (94g) | 78 | 19.5 | Good | 19.5 | Good |
| Artichokes, cooked | 1/2 cup (84g) | 74.8 | 18.7 | Good | 18.7 | Good |
| Beetroot, cooked | 1/2 cup (85g) | 68 | 17 | Good | 17 | Good |
| Mussel, cooked | 3 oz (85g) | 64.6 | 16.2 | Good | 16.2 | Good |
| Romaine lettuce | 1 cup (47g) | 63.9 | 16 | Good | 16 | Good |
| Sunflower seeds | 1 oz (28g) | 63 | 15.8 | Good | 15.8 | Good |
| Mung bean sprouts | 1 cup (100g) | 61 | 15.3 | Good | 15.3 | Good |
| Oats, cooked | 1/2 cup (117g) | 51.5 | 12.9 | Good | 12.9 | Good |
| Green peas, cooked | 1/2 cup (80g) | 50.5 | 12.6 | Good | 12.6 | Good |
| Egg large | 2 large (100g) | 47 | 11.8 | Good | 11.8 | Good |
| Brussels sprouts, cooked | 1/2 cup (78g) | 46.8 | 11.7 | Good | 11.7 | Good |
| Soybeans, cooked | 1/2 cup (86g) | 46.5 | 11.6 | Good | 11.6 | Good |
| White rice, cooked | 1/2 cup (79g) | 45.8 | 11.5 | Good | 11.5 | Good |
| Parsnip, cooked | 1/2 cup (78g) | 45.2 | 11.3 | Good | 11.3 | Good |
| Soy milk | 1 cup (250g) | 45 | 11.3 | Good | 11.3 | Good |
| Boysenberries | 1/2 cup (66g) | 41.6 | 10.4 | Good | 10.4 | Good |
| Quinoa, cooked | 1/2 cup (92,5g) | 38.9 | 9.7 | – | 9.7 | – |
| Blood orange | medium (121g) | 36.2 | 9 | – | 9 | – |
| Orange | medium (121g) | 36.2 | 9 | – | 9 | – |
| Rye | 1 slice (32g) | 35.2 | 8.8 | – | 8.8 | – |
| Bell pepper red | small (74g) | 34 | 8.5 | – | 8.5 | – |
| Pomegranate arils | 1/2 cup (87g) | 33.1 | 8.3 | – | 8.3 | – |
| Hazelnuts | 1 oz (28g) | 31.6 | 7.9 | – | 7.9 | – |
| Salmon, cooked | 3 oz (85g) | 28.9 | 7.2 | – | 7.2 | – |
| Corn, cooked | 1/2 cup (82g) | 28.7 | 7.2 | – | 7.2 | – |
| Walnuts | 1 oz (28g) | 27.4 | 6.9 | – | 6.9 | – |
| Cauliflower, cooked | 1/2 cup (62g) | 27.3 | 6.8 | – | 6.8 | – |
| Arugula | 1 cup (28g) | 27.2 | 6.8 | – | 6.8 | – |
| Sesame seeds | 1 oz (28g) | 27.2 | 6.8 | – | 6.8 | – |
| Amaranth, cooked | 1/2 cup (123g) | 27.1 | 6.8 | – | 6.8 | – |
| Papaya | 1/2 cup (70g) | 26.6 | 6.7 | – | 6.7 | – |
| Radish | 4 medium (100g) | 25 | 6.3 | – | 6.3 | – |
| Clam, cooked | 3 oz (85g) | 24.7 | 6.2 | – | 6.2 | – |
| Flaxseed | 1 oz (28g) | 24.4 | 6.1 | – | 6.1 | – |
| Banana | medium (118g) | 23.6 | 5.9 | – | 5.9 | – |
| Bok choy | 1/2 cup (35g) | 23.1 | 5.8 | – | 5.8 | – |
| Poppy seeds | 1 oz (28g) | 23 | 5.8 | – | 5.8 | – |
| Green cabbage, cooked | 1/2 cup (75g) | 22.5 | 5.6 | – | 5.6 | – |
| Wild rice, cooked | 1/2 cup (82g) | 21.3 | 5.3 | – | 5.3 | – |
| Green beans, cooked | 1/2 cup (62,5g) | 20.7 | 5.2 | – | 5.2 | – |
| Trout, cooked | 3 oz (85g) | 20.4 | 5.1 | – | 5.1 | – |
| Cuttlefish, cooked | 3 oz (85g) | 20.4 | 5.1 | – | 5.1 | – |
| Octopus, cooked | 3 oz (85g) | 20.4 | 5.1 | – | 5.1 | – |
| Jackfruit | 1/2 cup (82,5g) | 19.8 | 5 | – | 5 | – |
| Chestnuts | 1 oz (28g) | 19.6 | 4.9 | – | 4.9 | – |
| Bread, mulitgrain | 1 slice (26g) | 19.5 | 4.9 | – | 4.9 | – |
| Kiwifruit skin on | 1 medium (76g) | 19 | 4.8 | – | 4.8 | – |
| Tomato | 1 medium (123g) | 18.4 | 4.6 | – | 4.6 | – |
| Blackberries | 1/2 cup (72g) | 18 | 4.5 | – | 4.5 | – |
| Celery | 1/2 cup (50g) | 18 | 4.5 | – | 4.5 | – |
| Kelp | 2 tbsp (10g) | 18 | 4.5 | – | 4.5 | – |
| Squash, cooked | 1/2 cup (90g) | 18 | 4.5 | – | 4.5 | – |
| Red cabbage | 1/2 cup (75g) | 18 | 4.5 | – | 4.5 | – |
| Cantaloupe | 1/2 cup (85g) | 17.9 | 4.5 | – | 4.5 | – |
| Strawberries | 1/2 cup (72g) | 16.6 | 4.2 | – | 4.2 | – |
| Millet, cooked | 1/2 cup (87g) | 16.6 | 4.1 | – | 4.1 | – |
| Bulgur, cooked | 1/2 cup (91g) | 16.4 | 4.1 | – | 4.1 | – |
| Pumpkin seeds | 1 oz (28g) | 16.2 | 4.1 | – | 4.1 | – |
| Honeydew | 1/2 cup (85g) | 16.2 | 4 | – | 4 | – |
| Cheese ricotta, low fat | 1/2 cup (124g) | 16.1 | 4 | – | 4 | – |
| Grapefruit | medium (123g) | 16 | 4 | – | 4 | – |
| Coconut milk | 1/2 cup (120g) | 15.5 | 3.9 | – | 3.9 | – |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 15.3 | 3.8 | – | 3.8 | – |
| Parsley | 10 springs (10g) | 15.2 | 3.8 | – | 3.8 | – |
| Cheese ricotta | 1/2 cup (124g) | 14.9 | 3.7 | – | 3.7 | – |
| Dandelion greens | 1 cup (55g) | 14.9 | 3.7 | – | 3.7 | – |
| Pineapple | 1/2 cup (82,5g) | 14.9 | 3.7 | – | 3.7 | – |
| Coconut meat | 2 oz (56g) | 14.6 | 3.7 | – | 3.7 | – |
| Carp, cooked | 3 oz (85g) | 14.5 | 3.6 | – | 3.6 | – |
| Pike, cooked | 3 oz (85g) | 14.5 | 3.6 | – | 3.6 | – |
| Almonds | 1 oz (28g) | 14 | 3.5 | – | 3.5 | – |
| Oysters | 3 oysters (140g) | 14 | 3.5 | – | 3.5 | – |
| Pistachios | 1 oz (28g) | 14 | 3.5 | – | 3.5 | – |
| Green leaf lettuce | 1 cup (36g) | 13.7 | 3.4 | – | 3.4 | – |
| Veal lean, cooked | 3 oz (85g) | 13.6 | 3.4 | – | 3.4 | – |
| Lychees | 1/2 cup (95g) | 13.3 | 3.3 | – | 3.3 | – |
| Yogurt low fat | 1/2 cup (120g) | 13.2 | 3.3 | – | 3.3 | – |
| Raspberries | 1/2 cup (61,5g) | 12.9 | 3.2 | – | 3.2 | – |
| Spelt, cooked | 1/2 cup (97g) | 12.6 | 3.2 | – | 3.2 | – |
| Barley, cooked | 1/2 cup (78,5g) | 12.6 | 3.1 | – | 3.1 | – |
| Pear | medium (178g) | 12.5 | 3.1 | – | 3.1 | – |
| Leek, cooked | 1/2 cup (52g) | 12.4 | 3.1 | – | 3.1 | – |
| Milk, cow’s | 1 cup (244g) | 12.2 | 3.1 | – | 3.1 | – |
| Alfalfa sprouts | 1 cup (33g) | 11.9 | 3 | – | 3 | – |
| Eel, cooked | 3 oz (85g) | 11.9 | 3 | – | 3 | – |
| Halibut, cooked | 3 oz (85g) | 11.9 | 3 | – | 3 | – |
For Table Legend & Data Sources Information click here.