Folate for Lactation (19–30)
Lactation (19–30)
500 µg/day
25% higher than the adult-male baseline (400 µg).
Top food sources of folate
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Lentils · cooked | ~181 µg | 36% | |
| Asparagus · cooked | ~149 µg | 30% | |
| Black beans · cooked | ~149 µg | 30% | |
| Spinach · cooked | ~146 µg | 29% | |
| Avocado · raw | ~81 µg | 16% |