Plant Sources of Folate (Vitamin B-9)

Lentils cooked 1/2 cup 179
Black beans cooked 1/2 cup 128
Romaine lettuce shredded 1 1/2 cup 114
Orange juice 1 cup 109
Spinach cooked 1/2 cup 103
Refried beans canned 1/2 cup 106
Garbanzo beans
(aka chickpeas) cooked 1/2 cup 80
Navy beans cooked 1/2 cup 82
Broccoli cooked 1 cup 78
Sunflower seeds 1/4 cup 76
Pinto beans cooked 1/2 cup 72
Kidney beans cooked 1/2 cup 63
RDA for folate is 400 µg for people over age 13.

References

1. Wardlaw GM. Perspectives in Nutrition, 4th Ed. Boston, MA: McGraw-Hill; 1999.

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