Folic Acid (Folate) - foods, RDA, deficiency & supplements
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On this page you will find information on:
Folic Acid (Folate) RDA - recommended daily allowance
| RDA US* | RDA DACH (EU)** | |||
|---|---|---|---|---|
|
Age group |
Female | Male | Female | Male |
| 14-18 y | 400 μg | 400 μg | 300 μg | 300 μg |
| 19-30 y | 400 μg | 400 μg | 300 μg | 300 μg |
| 31-50 y | 400 μg | 400 μg | 300 μg | 300 μg |
| 51-70 y | 400 μg | 400 μg | 300 μg | 300 μg |
| > 70 y | 400 μg | 400 μg | 300 μg | 300 μg |
| Pregnant | 600 μg | 550 μg | ||
| Lactating | 500 μg | 450 μg | ||
Sources:
- * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
- ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source
Folic Acid (Folate) low-carb and keto foods
| per 100g | per serving | |||
|---|---|---|---|---|
| Food | Folic Acid (Folate) (μg) | Carbs | Folic Acid (Folate) (μg) | Carbs |
| Turkey liver | 670 | 1 | 670 | 1 |
| Chicken liver | 380 | 1 | 190 | 0.5 |
| Yeast | 290 | 1 | 121.8 | 0.42 |
| Beef kidney | 170 | 0 | 212.5 | 0 |
| Egg yolk (raw) | 160 | 0.001 | 32 | 0.0002 |
| Spinach | 145 | 1 | 217.5 | 1.5 |
| Lamb’s lettuce | 145 | 1 | 72.5 | 0.5 |
| Pork liver (liver) | 135 | 1 | 168.75 | 1.25 |
| Sesame (seed) | 95 | 10 | 19 | 2 |
| Pig kidneys (kidney) | 95 | 0 | 118.75 | 0 |
| Duck’s egg | 80 | 1 | 64 | 0.8 |
| Spinach (prep. w/ salt & fat) | 75 | 1 | 112.5 | 1.5 |
| Sour cherry | 75 | 10 | 93.75 | 12.5 |
| Blue stilton (cheese) | 75 | 0 | 22.5 | 0 |
| Flaxseed | 70 | 0 | 14 | 0 |
| Chinese cabbage | 65 | 1 | 97.5 | 1.5 |
| Egg (raw, w/o shell) | 65 | 1 | 39 | 0.6 |
| Brie cheese (50% fdm) | 65 | 0 | 19.5 | 0 |
| Quail egg | 65 | 0.001 | 6.5 | 0.0001 |
| Camembert cheese (30% fdm) | 65 | 0 | 19.5 | 0 |
| Lettuce | 60 | 1 | 30 | 0.5 |
| Limburger (cheese) | 60 | 0 | 18 | 0 |
| Liver pâté | 60 | 1 | 18 | 0.3 |
| Bamboo shoots | 60 | 1 | 30 | 0.5 |
| Asparagus (prep. w/ salt & fat) | 60 | 1 | 150 | 2.5 |
| Fried egg | 60 | 1 | 39 | 0.65 |
| Brie cheese (60% fdm) | 60 | 0 | 18 | 0 |
| Asparagus (canned) | 55 | 1 | 137.5 | 2.5 |
| Camembert cheese (40 %fdm) | 55 | 0 | 16.5 | 0 |
| Oyster mushroom | 50 | 0 | 75 | 0 |