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119 Fruits Highest in Folate (B9)

Ranked by a serving size.

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400μg Folate (B9) = 100% DV
  1. 204.7μg (51% DV) in 1 cup, pureed
  2. 162.8μg (41% DV) in 1 avocado, NS as to Florida or California
  3. 118.4μg (30% DV) in 1 fruit without refuse
  4. 87.5μg (22% DV) in 1 cup, chopped or diced
  5. 83.2μg (21% DV) in 1 cup, unthawed
  6. 80.9μg (20% DV) in 1 cup
  7. 80.5μg (20% DV) in 1 cup, pureed
  8. 74.4μg (19% DV) in 1 cup
  9. 71μg (18% DV) in 1 cup pieces
  10. 70.2μg (18% DV) in 1 cup sections, without membranes
  11. 66.1μg (17% DV) in 1 cup
  12. 59.8μg (15% DV) in 1 cup
  13. 56.1μg (14% DV) in 1 cup sections, without membranes
  14. 55.9μg (14% DV) in 1 cup, pureed
  15. 54μg (14% DV) in 1 cup, sections
  16. 53.7μg (13% DV) in 1 cup 1 Inch pieces
  17. 47.3μg (12% DV) in 1 cup
  18. 47.3μg (12% DV) in 1 cup
  19. 47.3μg (12% DV) in 1 cup
  20. 45μg (11% DV) in 1 cup, sliced
  21. 45μg (11% DV) in 1 cup, unthawed
  22. 39.8μg (10% DV) in 1 cup, sliced
  23. 39.6μg (10% DV) in 1 cup, sliced
  24. 38.2μg (10% DV) in 1 cup, unthawed
  25. 37.6μg (9% DV) in 1 cup, thawed
  26. 37.2μg (9% DV) in 1 cup, balls
  27. 36.8μg (9% DV) in 1 cup, pieces
  28. 36μg (9% DV) in 1 cup
  29. 35μg (9% DV) in 1 cup, pulp
  30. 33.7μg (8% DV) in 1 cup, pulp
  31. 33μg (8% DV) in 1 cup
  32. 32.6μg (8% DV) in 1 cup, sliced
  33. 32.3μg (8% DV) in 1 cup, diced (approx 20 pieces per cup)
  34. 31.5μg (8% DV) in 1 cup, pulp
  35. 31.5μg (8% DV) in 1 cup sections, without membranes
  36. 31.2μg (8% DV) in 1 cup, sections
  37. 30.8μg (8% DV) in 1 cup
  38. 30μg (8% DV) in 1 cup, sliced
  39. 29.9μg (7% DV) in 1 cup sections, with juice
  40. 29.7μg (7% DV) in 1 cup, chunks
  41. 29.4μg (7% DV) in 1 cup, unthawed
  42. 27.6μg (7% DV) in 1 cup sections, with juice
  43. 27.6μg (7% DV) in 1 cup sections, with juice
  44. 26.6μg (7% DV) in 1 cup
  45. 26.4μg (7% DV) in 8 fl oz
  46. 25.8μg (6% DV) in 1 cup
  47. 24.7μg (6% DV) in 1 cup
  48. 24.7μg (6% DV) in 1 cup
  49. 24.2μg (6% DV) in 1 cup
  50. 23.3μg (6% DV) in 1 cup, sections
  51. 23μg (6% DV) in 1 cup sections, with juice
  52. 23μg (6% DV) in 1 cup sections, with juice
  53. 20.9μg (5% DV) in 1 cup, cubed
  54. 20.7μg (5% DV) in 1 cup sections, with juice
  55. 20.7μg (5% DV) in 1 cup sections, with juice
  56. 19.8μg (5% DV) in 1 cup
  57. 19.3μg (5% DV) in 1 oz
  58. 18.2μg (5% DV) in 1 cup, chunks
  59. 17.8μg (4% DV) in 1 fruit
  60. 17.3μg (4% DV) in 1 cup
  61. 16.8μg (4% DV) in 1 cup, pulp
  62. 14μg (3% DV) in 1 cup, halves
  63. 13.7μg (3% DV) in 1 cup
  64. 13.6μg (3% DV) in 1 cup, cubes
  65. 13.4μg (3% DV) in 1 fruit (2-1/2 Inch dia)
  66. 13μg (3% DV) in 1 cup, sliced
  67. 12.6μg (3% DV) in 1 cup, sliced
  68. 12.4μg (3% DV) in 1 cup, without pits
  69. 12.4μg (3% DV) in 1 cup
  70. 12.3μg (3% DV) in 1 cup 1 Inch pieces
  71. 10.9μg (3% DV) in 1 cup, unthawed
  72. 9.8μg (2% DV) in 1 cup, slices
  73. 9.8μg (2% DV) in 1 cup, sliced
  74. 9.8μg (2% DV) in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  75. 9μg (2% DV) in 1 cup
  76. 9μg (2% DV) in 1 cup
  77. 8.9μg (2% DV) in 1 cup
  78. 8.8μg (2% DV) in 1 small
  79. 8.7μg (2% DV) in 1 cup
  80. 8.5μg (2% DV) in 1 cup, diced
  81. 8.4μg (2% DV) in 1 cup
  82. 8.4μg (2% DV) in 1 cup, sliced
  83. 8.3μg (2% DV) in 1 cup, sliced
  84. 7.8μg (2% DV) in 1 cup, unthawed
  85. 7.2μg (2% DV) in 1 cup slices
  86. 6.4μg (2% DV) in 1 medium
  87. 6.2μg (2% DV) in 1 fruit without refuse
  88. 6.2μg (2% DV) in 1 cup, without pits
  89. 6.2μg (2% DV) in 1 cup slices
  90. 5.8μg (1% DV) in 1 medium
  91. 5.4μg (1% DV) in 1 fruit (2 Inch dia)
  92. 5.2μg (1% DV) in 1 medium
  93. 5.1μg (1% DV) in 1 medium
  94. 5μg (1% DV) in 1 medium
  95. 4.8μg (1% DV) in 1/4 cup
  96. 4.6μg (1% DV) in 1 cup, balls
  97. 4μg (1% DV) in 3 dates
  98. 4μg (1% DV) in 1 oz
  99. 3.8μg (1% DV) in 1 large (2-1/2 Inch dia)
  100. 3.8μg (1% DV) in 1 cup, quartered or chopped
  101. 3.7μg (1% DV) in 1 cup
  102. 3.6μg (1% DV) in 1 date, pitted
  103. 3.2μg (1% DV) in 1 fruit without refuse
  104. 3μg (1% DV) in 1 cup
  105. 2.8μg (1% DV) in 1 oz handful
  106. 2.8μg (1% DV) in 1 oz handful
  107. 2.8μg (1% DV) in 1 fruit without refuse
  108. 2.7μg (1% DV) in 1 cup, halves
  109. 2.2μg (1% DV) in 3 figs
  110. 2μg (1% DV) in 1/4 cup
  111. 1.3μg in 50 raisins
  112. 1.2μg in 10 grapes
  113. 1.2μg in 3 prunes
  114. 1.1μg in 1oz
  115. 1.1μg in 1 cup, chopped
  116. 0.9μg in 1 oz handful
  117. 0.6μg in 1oz
  118. 0.5μg in 5 olives
  119. 0.3μg in 1 fruit

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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