Plant Sources of Folate

Table 1. Plant Sources of Folate
Food	Preparation	Serving	µg
Lentils	cooked	1/2 cup	179
Black beans	cooked	1/2 cup	128
Romaine lettuce	shredded	1 1/2 cup	114
Orange juice		1 cup	109
Spinach	cooked	1/2 cup	103
Refried beans	canned	1/2 cup	106
Garbanzo beans (aka chickpeas)	cooked	1/2 cup	80
Navy beans	cooked	1/2 cup	82
Broccoli	cooked	1 cup	78
Sunflower seeds		1/4 cup	76
Pinto beans	cooked	1/2 cup	72
Kidney beans	cooked	1/2 cup	63

RDA for folate is 400 µg for people over age 13.

References

1. Wardlaw GM. Perspectives in Nutrition, 4th Ed. Boston, MA: McGraw-Hill; 1999.