Folate for Pregnancy (19–30)
Pregnancy (19–30)
600 µg/day
50% higher than the adult-male baseline (400 µg).
Top food sources of folate
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Lentils · cooked | ~181 µg | 30% | |
| Asparagus · cooked | ~149 µg | 25% | |
| Black beans · cooked | ~149 µg | 25% | |
| Spinach · cooked | ~146 µg | 24% | |
| Avocado · raw | ~81 µg | 14% |