Folate Intake Calculator

Check folate intake vs RDA — see mcg DFE/day, % of RDA and food sources.

Folate Intake Calculator

Check folate intake vs RDA — see mcg DFE/day, % of RDA and food sources.

Daily folate (mcg DFE)

Pregnant?

Enter values above and click Calculate — results will appear here with the formula explained.

RDA: 400 mcg DFE 19+ (600 pregnancy, 500 lactation); % = intake/RDA*100; DFE = food folate + 1.7*folic acid

How does this work?

RDA for folate is 400 mcg DFE adults, 600 pregnancy, 500 lactation. DFE accounts for folic acid 1.7× more bioavailable.

Leafy greens, beans, fortified grains are sources. For YMYL, adequate folate preconception reduces neural tube defects.

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Disclaimer: Results are estimates for informational purposes only and do not constitute professional medical advice.

Quick Answer

Folate Intake Calculator: Check folate intake vs RDA — see mcg DFE/day, % of RDA and food sources. Formula: RDA: 400 mcg DFE 19+ (600 pregnancy, 500 lactation). Example: With 350mcg DFE not pregnant: RDA 400, 87.

How to Use This Calculator

1Enter daily folate mcg DFE and pregnancy status.
2Calculate to see % of RDA.
3If pregnant and low, add fortified grains and supplement.

Formula Used

RDA: 400 mcg DFE 19+ (600 pregnancy, 500 lactation); % = intake/RDA*100; DFE = food folate + 1.7*folic acid

RDA for folate is 400 mcg DFE adults, 600 pregnancy, 500 lactation. DFE accounts for folic acid 1.7× more bioavailable.

Leafy greens, beans, fortified grains are sources. For YMYL, adequate folate preconception reduces neural tube defects.

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Worked Example

With 350mcg DFE not pregnant: RDA 400, 87.5% — add 1/2 cup lentils (180mcg) to exceed.

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Frequently Asked Questions

QWhat is DFE?

Dietary Folate Equivalent. Folic acid from fortified is 1.7× food folate.

QPregnancy?

600 mcg DFE, ideally 400-800 folic acid supplement preconception.

QToo much?

UL 1000 mcg folic acid from fortified/supplements, food has no UL.

Formula Used

RDA: 400 mcg DFE 19+ (600 pregnancy, 500 lactation); % = intake/RDA*100; DFE = food folate + 1.7*folic acid

RDA for folate is 400 mcg DFE adults, 600 pregnancy, 500 lactation. DFE accounts for folic acid 1.7× more bioavailable.

Leafy greens, beans, fortified grains are sources. For YMYL, adequate folate preconception reduces neural tube defects.