Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

Sort by Nutrient Ratios

Sort 1700 common foods or all 8000+?
(8000+ = more food groupings)
Exclude Spices and Herbs?
||
|| Feedback

114 Fruits Highest in Folate (B9)

Ranked by a serving size.
400μg Folate (B9) = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

Feedback
  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. Dried Peaches (Low-Moisture)
    8.1μg (2% DV) in 1 cup
  80. Sour Red Cherries (Frozen)
    7.8μg (2% DV) in 1 cup, unthawed
  81. Nectarines
    7.2μg (2% DV) in 1 cup slices
  82. Horned Melon (Kiwano)
    7μg (2% DV) in 1 cup
  83. Red Delicious Apples
    6.4μg (2% DV) in 1 medium
  84. Prickly Pears
    6.2μg (2% DV) in 1 fruit without refuse
  85. Cherries (Sweet)
    6.2μg (2% DV) in 1 cup, without pits
  86. Yellow Peaches
    6.2μg (2% DV) in 1 cup slices
  87. Fuji Apples
    5.8μg (1% DV) in 1 medium
  88. Limes
    5.4μg (1% DV) in 1 fruit (2 Inch dia)
  89. Gala Apples
    5.2μg (1% DV) in 1 medium
  90. Golden Delicious Apples
    5.1μg (1% DV) in 1 medium
  91. Granny Smith Apples
    5μg (1% DV) in 1 medium
  92. Dried Sweetened Blueberries
    4.8μg (1% DV) in 1/4 cup
  93. Watermelon
    4.6μg (1% DV) in 1 cup, balls
  94. Dates (Deglet Noor)
    4μg (1% DV) in 3 dates
  95. Dried Bananas
    4μg (1% DV) in 1 oz
  96. Figs
    3.8μg (1% DV) in 1 large (2-1/2 Inch dia)
  97. Apples
    3.8μg (1% DV) in 1 cup, quartered or chopped
  98. Grapes
    3.7μg (1% DV) in 1 cup
  99. Medjool Dates
    3.6μg (1% DV) in 1 date, pitted
  100. Kumquats
    3.2μg (1% DV) in 1 fruit without refuse
  101. Red or Green Grapes (European)
    3μg (1% DV) in 1 cup
  102. Dried Apricots
    2.8μg (1% DV) in 1 oz handful
  103. Zante Currants
    2.8μg (1% DV) in 1 oz handful
  104. Quinces
    2.8μg (1% DV) in 1 fruit without refuse
  105. Dried Figs
    2.2μg (1% DV) in 3 figs
  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.