Folate: what it does & best food sources
What it does — EU-authorised health claims
Folate contributes to maternal tissue growth during pregnancy.
Folate contributes to normal blood formation.
Folate contributes to normal psychological function.
Folate contributes to the normal function of the immune system.
Folate contributes to the reduction of tiredness and fatigue.
Folate has a role in the process of cell division.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 400 µg | 400 µg |
| 31–50 | 400 µg | 400 µg |
| 51–70 | 400 µg | 400 µg |
| 71+ | 400 µg | 400 µg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above; values in dietary folate equivalents. NIH ODS
- US label FDA Daily Value: 400 µg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 200 µg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Folate | % US DV | % EU NRV |
|---|---|---|---|---|
 Kale | 100 g | 187 µg | 47 % | 94 % |
 Asparagus | 150 g | 182 µg | 45 % | 91 % |
 Brussels sprouts | 120 g | 166 µg | 41 % | 83 % |
 Edamame (immature soya beans) | 100 g | 165 µg | 41 % | 83 % |
 Spinach | 100 g | 152 µg | 38 % | 76 % |
 Broccoli | 150 g | 134 µg | 33 % | 67 % |
 Cauliflower | 150 g | 114 µg | 28 % | 57 % |
 Red lentils (dry) | 60 g | 107 µg | 27 % | 53 % |
 Eggs, boiled | 120 g (2 eggs) | 104 µg | 26 % | 52 % |
 Strawberries | 150 g | 102 µg | 26 % | 51 % |
 Sweet potato | 200 g | 100 µg | 25 % | 50 % |
 Lentils, boiled | 150 g | 90 µg | 23 % | 45 % |
 Hokkaido pumpkin | 150 g | 84 µg | 21 % | 42 % |
 Green beans | 150 g | 78 µg | 20 % | 39 % |
 Soya yogurt alternative, fortified | 150 g | 75.2 µg | 19 % | 38 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut