Excellent Sources (.055mg or more)
Item Portion
Lentils and romano beans 175 ml (3/4 cup)
Black beans 175 ml (3/4 cup)
Okra 125 ml (1/2 cup)
White beans 175 ml (3/4 cup)
Asparagus and spinach, cooked 125 ml (1/2 cup)
Salad greens such as romaine lettuce,
mustard greens and endive 250 ml (1 cup)
Pinto beans, kidney beans and chickpeas 175 ml (3/4 cup)
Pasta made with enriched wheat flour 125 ml (1/2 cup)
Avocado 1/2 fruit
Sunflower seeds, shelled 60 ml (1/4 cup)
Bagel made with enriched wheat flour 1/2 bagel (45 g)
Brussel sprouts, beets and broccoli, cooked 125 ml (1/2 cup)
Bread made with enriched wheat flour
or enriched corn meal
1 slice or 1/2 pita or 1/2 tortilla (35 g)
Spinach, raw 250 ml (1 cup)
Orange juice from concentrate 125 ml (1/2 cup)
