Table: Plant Sources of Folate
| Plant Sources of Folate | |||
| Food | amount | µg | |
| cooked lentils | 1/2 Cup | 179 | |
| cooked black beans | 1/2 Cup | 128 | |
| romaine lettuce | 1 1/2 Cup | 114 | |
| orange juice | 1 Cup | 109 | |
| cooked spinach | 1/2 Cup | 103 | |
| canned refried beans | 1/2 Cup | 106 | |
| cooked garbanzo beans (aka chickpeas) |
1/2 Cup | 80 | |
| cooked navy beans | 1/2 Cup | 82 | |
| cooked broccoli | 1 Cup | 78 | |
| sunflower seeds | 1/4 Cup | 76 | |
| cooked pinto beans | 1/2 Cup | 72 | |
| cooked kidney beans | 1/2 Cup | 63 | |
RDA for folate is 400 µg for people over age 13.
| Reference: Wardlaw GM. Perspectives in Nutrition, 4th Ed. Boston, MA: McGraw-Hill; 1999. |