Folate is a “B” vitamin (B-9), and when it comes in a processed form it is called folic acid.
The average adult needs of 400 mcg (micrograms) per day. 400 mcg is the Recommended Daily Intake (RDI).
If you are deficient in folic acid, then you can take more — your doctor can tell you how much more.
For more information, see this page on the NIH site:
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Foods that contain a large amount of folate are:
A. Dark Leafy Green Vegetables
• Spinach — 1 cup = 263 mcg of folate (65% RDI)
• Collard Greens — 1 cup = 177 mcg of folate (44% RDI)
• Turnip Greens — 1 cup = 170 mcg of folate (42% RDI)
• Mustard Greens — 1 cup = 103 mcg of folate (26% RDI)
• Romaine Lettuce — 1 cup = 76 mcg of folate (19% RDI)
B. Beans, Peas and Lentils
• Lentils — 1 cup = 358 mcg of folate (90% DV)
• Pinto Beans — 1 cup = 294 mcg of folate (74% DV)
• Garbanzo Beans — 1 cup = 282 mcg of folate (71% DV)
• Black Beans — 1 cup = 256 mcg of folate (64% DV)
• Navy Beans — 1 cup = 254 mcg of folate (64% DV)
• Kidney Beans — 1 cup = 229 mcg of folate (57% DV)
• Lima Beans — 1 cup = 156 mcg of folate (39% DV)
• Split Peas — 1 cup = 127 mcg of folate (32% DV)
• Green Peas — 1 cup = 101 mcg of folate (25% DV)
• Green Beans — 1 cup = 42 mcg of folate (10% DV)
C. Various Vegetables
• Asparagus — one cup boiled asparagus = 262 mcg of folic acid (65 % RDI)
(Asparagus is also high in Vitamin K, Vitamin C, Vitamin A, and Manganese.)
• Broccoli — one cup has 100 mcg (25% RDI)
• Brussels Sprouts … one cup of boiled brussels sprouts = 100 mcg … (25% RDI).
Brussels sprouts are also high in vitamin C, vitamin K, vitamin A, manganese and potassium.
• Cauliflower … approximately 55 mcg of folate … (14% RDI)
• Beets … one cup of boiled beets … 136 mcg of folate (34% RDI)
• Corn … one cup of cooked corn … 76 mcg of folic acid … (20% RDI).
• Okra … cup of cooked okra … 37 mcg of folic acid… (9 % RDI)
• Celery … one cup of raw celery… 34 mcg of folate (8% of RDI)
• Carrots … one cup of raw carrots … 20 mcg of folate … (5% RDI)
• Winter squash — 1 cup = 57 mcg of folate (14% DV)
• Summer Squash — 1 cup = 36 mcg of folate (9% DV)
D. Seeds and Nuts and Nut butters
• Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)
• Peanuts — ¼ cup = 88 mcg of folate (22%)
• Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)
• Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)
E. Fruits
• Papaya — One papaya = 115 mcg of folate (29% DV)
• Oranges — One orange = 40 mcg of folate (10% DV)
• Grapefruit — One grapefruit = 30 mcg of folate (8% DV)
F. Other Foods
— Fortified breakfast cereals … see the package … may contain 100 percent of folic acid RDI
— Eggs … One large egg contains 25 micrograms of folate.