sources of folate

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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


Last edited 06/2018