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114 Fruits Highest in Folate (B9)

Ranked by a serving size.
400μg Folate (B9) = 100% DV
  1. California Avocados
    204.7μg (51% DV) in 1 cup, pureed
  2. Avocados
    162.8μg (41% DV) in 1 avocado, NS as to Florida or California
  3. Mammy Apple
    118.4μg (30% DV) in 1 fruit without refuse
  4. Durian
    87.5μg (22% DV) in 1 cup, chopped or diced
  5. Boysenberries (frozen)
    83.2μg (21% DV) in 1 cup, unthawed
  6. Guavas
    80.9μg (20% DV) in 1 cup
  7. Florida Avocados
    80.5μg (20% DV) in 1 cup, pureed
  8. Orange Juice
    74.4μg (19% DV) in 1 cup
  9. Mangos
    71μg (18% DV) in 1 cup pieces
  10. California Valencia Oranges
    70.2μg (18% DV) in 1 cup sections, without membranes
  11. Pomegranates
    66.1μg (17% DV) in 1 cup
  12. Canned Orange Juice
    59.8μg (15% DV) in 1 cup
  13. Navel Oranges
    56.1μg (14% DV) in 1 cup sections, without membranes
  14. Oranges
    54μg (14% DV) in 1 cup, sections
  15. Papaya
    53.7μg (13% DV) in 1 cup 1 Inch pieces
  16. Orange Juice From Concentrate
    47.3μg (12% DV) in 1 cup
  17. Orange Juice With Added Calcium And Vitamin D
    47.3μg (12% DV) in 1 cup
  18. Kiwifruit
    45μg (11% DV) in 1 cup, sliced
  19. Melon Balls
    45μg (11% DV) in 1 cup, unthawed
  20. Strawberries
    39.8μg (10% DV) in 1 cup, sliced
  21. Jackfruit
    39.6μg (10% DV) in 1 cup, sliced
  22. Loganberries (frozen)
    38.2μg (10% DV) in 1 cup, unthawed
  23. Frozen Strawberries
    37.6μg (9% DV) in 1 cup, thawed
  24. Cantaloupe Melons
    37.2μg (9% DV) in 1 cup, balls
  25. Cherimoya
    36.8μg (9% DV) in 1 cup, pieces
  26. Blackberries
    36μg (9% DV) in 1 cup
  27. Sapodilla
    33.7μg (8% DV) in 1 cup, pulp
  28. Passion Fruit (granadilla)
    33μg (8% DV) in 1 cup
  29. Plantains
    32.6μg (8% DV) in 1 cup, sliced
  30. Honeydew Melon
    32.3μg (8% DV) in 1 cup, diced (approx 20 pieces per cup)
  31. Soursop
    31.5μg (8% DV) in 1 cup, pulp
  32. Florida Oranges
    31.5μg (8% DV) in 1 cup sections, without membranes
  33. Tangerines
    31.2μg (8% DV) in 1 cup, sections
  34. Breadfruit
    30.8μg (8% DV) in 1 cup
  35. Bananas
    30μg (8% DV) in 1 cup, sliced
  36. Pink Grapefruit
    29.9μg (7% DV) in 1 cup sections, with juice
  37. Pineapple
    29.7μg (7% DV) in 1 cup, chunks
  38. Frozen Raspberries
    29.4μg (7% DV) in 1 cup, unthawed
  39. California Grapefruit
    27.6μg (7% DV) in 1 cup sections, with juice
  40. White California Grapefruit
    27.6μg (7% DV) in 1 cup sections, with juice
  41. Litchis
    26.6μg (7% DV) in 1 cup
  42. Grapefruit Juice
    26.4μg (7% DV) in 8 fl oz
  43. Raspberries
    25.8μg (6% DV) in 1 cup
  44. White Grapefruit Juice
    24.7μg (6% DV) in 1 cup
  45. Pink Grapefruit Juice
    24.7μg (6% DV) in 1 cup
  46. Lime Juice
    24.2μg (6% DV) in 1 cup
  47. Lemons
    23.3μg (6% DV) in 1 cup, sections
  48. Grapefruit
    23μg (6% DV) in 1 cup sections, with juice
  49. White Grapefruit
    23μg (6% DV) in 1 cup sections, with juice
  50. Loquats
    20.9μg (5% DV) in 1 cup, cubed
  51. Florida Grapefruit
    20.7μg (5% DV) in 1 cup sections, with juice
  52. White Florida Grapefruit
    20.7μg (5% DV) in 1 cup sections, with juice
  53. Yellow Passion Fruit Juice
    19.8μg (5% DV) in 1 cup
  54. Dried Sweetened Mango
    19.3μg (5% DV) in 1 oz
  55. Clementines
    17.8μg (4% DV) in 1 fruit
  56. Purple Passion Fruit Juice
    17.3μg (4% DV) in 1 cup
  57. Tamarinds
    16.8μg (4% DV) in 1 cup, pulp
  58. Apricots
    14μg (3% DV) in 1 cup, halves
  59. Casaba Melon
    13.6μg (3% DV) in 1 cup, cubes
  60. Fuyu Persimmon
    13.4μg (3% DV) in 1 fruit (2-1/2 Inch dia)
  61. Starfruit (carambola)
    13μg (3% DV) in 1 cup, sliced
  62. Green Anjou Pear
    12.6μg (3% DV) in 1 cup, sliced
  63. Sour Red Cherries
    12.4μg (3% DV) in 1 cup, without pits
  64. Tangerine Juice
    12.4μg (3% DV) in 1 cup
  65. Mamey Sapote
    12.3μg (3% DV) in 1 cup 1 Inch pieces
  66. Blueberries (frozen)
    10.9μg (3% DV) in 1 cup, unthawed
  67. Pears
    9.8μg (2% DV) in 1 cup, slices
  68. Bosc Pear
    9.8μg (2% DV) in 1 cup, sliced
  69. Asian Pears
    9.8μg (2% DV) in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
  70. Gooseberries
    9μg (2% DV) in 1 cup
  71. Red And White Currants
    9μg (2% DV) in 1 cup
  72. Blueberries
    8.9μg (2% DV) in 1 cup
  73. Red Anjou Pears
    8.8μg (2% DV) in 1 small
  74. Elderberries
    8.7μg (2% DV) in 1 cup
  75. Rhubarb
    8.5μg (2% DV) in 1 cup, diced
  76. Mulberries
    8.4μg (2% DV) in 1 cup
  77. Bartlett Pears
    8.4μg (2% DV) in 1 cup, sliced
  78. Plums
    8.3μg (2% DV) in 1 cup, sliced
  79. Sour Red Cherries (frozen)
    7.8μg (2% DV) in 1 cup, unthawed
  80. Nectarines
    7.2μg (2% DV) in 1 cup slices
  81. Horned Melon (kiwano)
    7μg (2% DV) in 1 cup
  82. Red Delicious Apples
    6.4μg (2% DV) in 1 medium
  83. Prickly Pears
    6.2μg (2% DV) in 1 fruit without refuse
  84. Cherries (sweet)
    6.2μg (2% DV) in 1 cup, without pits
  85. Yellow Peaches
    6.2μg (2% DV) in 1 cup slices
  86. Fuji Apples
    5.8μg (1% DV) in 1 medium
  87. Limes
    5.4μg (1% DV) in 1 fruit (2 Inch dia)
  88. Gala Apples
    5.2μg (1% DV) in 1 medium
  89. Golden Delicious Apples
    5.1μg (1% DV) in 1 medium
  90. Granny Smith Apples
    5μg (1% DV) in 1 medium
  91. Dried Sweetened Blueberries
    4.8μg (1% DV) in 1/4 cup
  92. Watermelon
    4.6μg (1% DV) in 1 cup, balls
  93. Dates (deglet Noor)
    4μg (1% DV) in 3 dates
  94. Dried Bananas
    4μg (1% DV) in 1 oz
  95. Figs
    3.8μg (1% DV) in 1 large (2-1/2 Inch dia)
  96. Apples
    3.8μg (1% DV) in 1 cup, quartered or chopped
  97. Grapes
    3.7μg (1% DV) in 1 cup
  98. Medjool Dates
    3.6μg (1% DV) in 1 date, pitted
  99. Kumquats
    3.2μg (1% DV) in 1 fruit without refuse
  100. Red Or Green Grapes (european)
    3μg (1% DV) in 1 cup
  101. Dried Apricots
    2.8μg (1% DV) in 1 oz handful
  102. Zante Currants
    2.8μg (1% DV) in 1 oz handful
  103. Quinces
    2.8μg (1% DV) in 1 fruit without refuse
  104. Dried Figs
    2.2μg (1% DV) in 3 figs
  105. Dried Peaches (low-moisture)
    2μg (1% DV) in 1/4 cup
  106. Raisins
    1.3μg in 50 raisins
  107. Muscadine Grapes
    1.2μg in 10 grapes
  108. Prunes (dried Plums)
    1.2μg in 3 prunes
  109. Low-moisture Dried Apricots
    1.1μg in 1oz
  110. Cranberries
    1.1μg in 1 cup, chopped
  111. Golden Seedless Raisins
    0.9μg in 1 oz handful
  112. Prunes (low-moisture)
    0.6μg in 1oz
  113. Green Olives
    0.5μg in 5 olives
  114. Dried Litchis
    0.3μg in 1 fruit

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