sources of folate
Last edited 06/2018 and last reviewed 06/2023
The normal daily requirements are 100-200 microgrammes per day. Adult requirement is 200 mcg per day (1)
Absorption occurs in the duodenum and jejunum. There are sufficient body stores for four months supply.
Folate is synthesised by bacteria of the gastrointestinal tract. Other sources include green leafy vegetables and liver.
CKS dietary advice about foods that are a good source folate include (2):
- Asparagus
- Broccoli
- Brown rice
- Brussels sprouts
- Chickpeas
- Peas
More details examples of dietary sources of folic acid include (3):
| Food | Approximate Microgrammes (µg) |
| Beef liver, cooked, braised, 75g | 215 |
| Lentils, mature seeds, cooked, boiled, ½ cup | 179 |
| Spinach, frozen, cooked, boiled, ½ cup | 115 |
| Asparagus, boiled, 4 spears | 89 |
| Spinach, raw, 1 cup | 58 |
| Peanuts, all types, dry roasted, 25g | 41 |
| Egg, whole, raw, fresh, 1 large | 24 |
| Banana, raw, 1 medium | 24 |
Reference:
- 1) NHS Choices (accessed 10/3/2012)
- 2) NICE Clinical Knowledge Summary (June 2018). Anaemia -B12 and Folate Deficiency
- 3) National Institutes of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Folate