The daily Recommended Dietary Allowances (RDAs) for folate are expressed in Dietary Folate Equivalents (DFE).
Naturally occurring folates (bioavailability ~50%):
Synthetic folic acid (bioavailability ~85%):
The daily RDA for adults is 400 mcg DFE.
See Folic Acid monograph for details on children and pregnancy/lactation data.
| Food | Standard serving | Amount per serving |
| Asparagus | 4 spears | 89 mcg |
| Avocado | 1 cup (about 1 fruit) | 122 mcg |
| Banana | 1 medium (126 grams) | 25 mcg |
| Beets (fresh, cooked) | 1 cup | 163 mcg |
| Broccoli (cooked) | 1 cup | 86 mcg |
| Brussels sprouts (cooked) | ½ cup | 42 mcg |
| Cereal (All-bran wheat flakes, fortified) | 1 cup | 538 mcg |
| Cereal (oat) | 1 cup | 236 mcg |
| Edamame (green soybeans, cooked) | 1 cup | 458 mcg |
| Hazelnuts | ½ cup | 76 mcg |
| Lentils (cooked) | ½ cup | 179 mcg |
| Orange | 1 medium (154 grams) | 46 mcg |
| Papaya | 1 fruit (330 grams) | 122 mcg |
| Pomegranate | 1 fruit (250 grams) | 95 mcg |
| Quinoa (cooked) | 1 cup | 71 mcg |
| Spinach (cooked) | 1 cup | 307 mcg |
| Spinach (raw) | 1 cup | 49 mcg |
| Strawberries | 1 cup | 36 mcg |
| White beans (canned) | ½ cup | 85 mcg |
*For a complete list of folate-rich foods, see the USDA Food Composition Databases.
