Folate for Males 14–18 years
Males 14–18 years
400 µg/day
Top food sources of folate
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Lentils · cooked | ~181 µg | 45% | |
| Asparagus · cooked | ~149 µg | 37% | |
| Black beans · cooked | ~149 µg | 37% | |
| Spinach · cooked | ~146 µg | 37% | |
| Avocado · raw | ~81 µg | 20% |