Folate/Folic Acid Intake Tracker
Track your daily folate intake based on food sources and supplements
Daily Intake
By Meal
By Food
Spinach
1 cup (263 mcg)
Lentils
1 cup (358 mcg)
Avocado
1 medium (163 mcg)
Broccoli
1 cup (168 mcg)
Total Folate Intake
250
Daily target: 400 mcg DFE
You’ve reached 63% of your daily target
220
Natural Folate
30
Fortified Foods
0
Supplements
Folate Source Breakdown
88%
12%
0%
Natural
Fortified
Supplement
Food Sources (Top Contributors)
Green Leafy Vegetables: 88 mcg
Legumes: 72 mcg
Fruits: 60 mcg
Fortified Foods: 30 mcg
This tracker provides estimates based on average folate content. For precise intake measurement, consult with a registered dietitian.