Folate for Females 9–13 years
Females 9–13 years
300 µg/day
25% lower than the adult-male baseline (400 µg).
Top food sources of folate
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Lentils · cooked | ~181 µg | 60% | |
| Asparagus · cooked | ~149 µg | 50% | |
| Black beans · cooked | ~149 µg | 50% | |
| Spinach · cooked | ~146 µg | 49% | |
| Avocado · raw | ~81 µg | 27% |