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119 Fruits Highest in Folate (B9)

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. California Avocados
    204.7μg (51% DV) in 1 cup, pureed
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  2. Avocados
    162.8μg (41% DV) in 1 avocado, NS as to Florida or California
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  3. Mammy Apple
    118.4μg (30% DV) in 1 fruit without refuse
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  4. Durian
    87.5μg (22% DV) in 1 cup, chopped or diced
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  5. Boysenberries (Frozen)
    83.2μg (21% DV) in 1 cup, unthawed
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  6. Guavas
    80.9μg (20% DV) in 1 cup
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  7. Florida Avocados
    80.5μg (20% DV) in 1 cup, pureed
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  8. Orange Juice
    74.4μg (19% DV) in 1 cup
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  9. Mangos
    71μg (18% DV) in 1 cup pieces
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  10. California Valencia Oranges
    70.2μg (18% DV) in 1 cup sections, without membranes
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  11. Pomegranates
    66.1μg (17% DV) in 1 cup
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  12. Canned Orange Juice
    59.8μg (15% DV) in 1 cup
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  13. Navel Oranges
    56.1μg (14% DV) in 1 cup sections, without membranes
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  14. Feijoa
    55.9μg (14% DV) in 1 cup, pureed
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  15. Oranges
    54μg (14% DV) in 1 cup, sections
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  16. Papaya
    53.7μg (13% DV) in 1 cup 1 Inch pieces
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  17. Orange Juice from Concentrate
    47.3μg (12% DV) in 1 cup
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  18. Orange Juice With Added Calcium And Vitamin D
    47.3μg (12% DV) in 1 cup
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  19. Orange Juice with added Calcium
    47.3μg (12% DV) in 1 cup
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  20. Kiwifruit
    45μg (11% DV) in 1 cup, sliced
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  21. Melon Balls
    45μg (11% DV) in 1 cup, unthawed
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  22. Strawberries
    39.8μg (10% DV) in 1 cup, sliced
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  23. Jackfruit
    39.6μg (10% DV) in 1 cup, sliced
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  24. Loganberries (Frozen)
    38.2μg (10% DV) in 1 cup, unthawed
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  25. Frozen Strawberries
    37.6μg (9% DV) in 1 cup, thawed
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  26. Cantaloupe Melons
    37.2μg (9% DV) in 1 cup, balls
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  27. Cherimoya
    36.8μg (9% DV) in 1 cup, pieces
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  28. Blackberries
    36μg (9% DV) in 1 cup
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  29. Sugar Apples
    35μg (9% DV) in 1 cup, pulp
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  30. Sapodilla
    33.7μg (8% DV) in 1 cup, pulp
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  31. Passion Fruit (Granadilla)
    33μg (8% DV) in 1 cup
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  32. Plantains
    32.6μg (8% DV) in 1 cup, sliced
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  33. Honeydew Melon
    32.3μg (8% DV) in 1 cup, diced (approx 20 pieces per cup)
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  34. Soursop
    31.5μg (8% DV) in 1 cup, pulp
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  35. Florida Oranges
    31.5μg (8% DV) in 1 cup sections, without membranes
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  36. Tangerines
    31.2μg (8% DV) in 1 cup, sections
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  37. Breadfruit
    30.8μg (8% DV) in 1 cup
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  38. Bananas
    30μg (8% DV) in 1 cup, sliced
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  39. Pink Grapefruit
    29.9μg (7% DV) in 1 cup sections, with juice
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  40. Pineapple
    29.7μg (7% DV) in 1 cup, chunks
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  41. Frozen Raspberries
    29.4μg (7% DV) in 1 cup, unthawed
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  42. California Grapefruit
    27.6μg (7% DV) in 1 cup sections, with juice
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  43. White California Grapefruit
    27.6μg (7% DV) in 1 cup sections, with juice
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  44. Litchis
    26.6μg (7% DV) in 1 cup
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  45. Grapefruit Juice
    26.4μg (7% DV) in 8 fl oz
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  46. Raspberries
    25.8μg (6% DV) in 1 cup
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  47. White Grapefruit Juice
    24.7μg (6% DV) in 1 cup
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  48. Pink Grapefruit Juice
    24.7μg (6% DV) in 1 cup
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  49. Lime Juice
    24.2μg (6% DV) in 1 cup
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  50. Lemons
    23.3μg (6% DV) in 1 cup, sections
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  51. Grapefruit
    23μg (6% DV) in 1 cup sections, with juice
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  52. White Grapefruit
    23μg (6% DV) in 1 cup sections, with juice
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  53. Loquats
    20.9μg (5% DV) in 1 cup, cubed
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  54. Florida Grapefruit
    20.7μg (5% DV) in 1 cup sections, with juice
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  55. White Florida Grapefruit
    20.7μg (5% DV) in 1 cup sections, with juice
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  56. Yellow Passion Fruit Juice
    19.8μg (5% DV) in 1 cup
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  57. Dried Sweetened Mango
    19.3μg (5% DV) in 1 oz
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  58. Pineapple (Traditional)
    18.2μg (5% DV) in 1 cup, chunks
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  59. Clementines
    17.8μg (4% DV) in 1 fruit
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  60. Purple Passion Fruit Juice
    17.3μg (4% DV) in 1 cup
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  61. Tamarinds
    16.8μg (4% DV) in 1 cup, pulp
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  62. Apricots
    14μg (3% DV) in 1 cup, halves
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  63. Acerola Cherries (West Indian Cherry)
    13.7μg (3% DV) in 1 cup
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  64. Casaba Melon
    13.6μg (3% DV) in 1 cup, cubes
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  65. Fuyu Persimmon
    13.4μg (3% DV) in 1 fruit (2-1/2 Inch dia)
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  66. Starfruit (Carambola)
    13μg (3% DV) in 1 cup, sliced
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  67. Green Anjou Pear
    12.6μg (3% DV) in 1 cup, sliced
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  68. Sour Red Cherries
    12.4μg (3% DV) in 1 cup, without pits
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  69. Tangerine Juice
    12.4μg (3% DV) in 1 cup
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  70. Mamey Sapote
    12.3μg (3% DV) in 1 cup 1 Inch pieces
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  71. Blueberries (Frozen)
    10.9μg (3% DV) in 1 cup, unthawed
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  72. Pears
    9.8μg (2% DV) in 1 cup, slices
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  73. Bosc Pear
    9.8μg (2% DV) in 1 cup, sliced
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  74. Asian Pears
    9.8μg (2% DV) in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
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  75. Gooseberries
    9μg (2% DV) in 1 cup
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  76. Red And White Currants
    9μg (2% DV) in 1 cup
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  77. Blueberries
    8.9μg (2% DV) in 1 cup
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  78. Red Anjou Pears
    8.8μg (2% DV) in 1 small
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  79. Elderberries
    8.7μg (2% DV) in 1 cup
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  80. Rhubarb
    8.5μg (2% DV) in 1 cup, diced
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  81. Mulberries
    8.4μg (2% DV) in 1 cup
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  82. Bartlett Pears
    8.4μg (2% DV) in 1 cup, sliced
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  83. Plums
    8.3μg (2% DV) in 1 cup, sliced
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  84. Sour Red Cherries (Frozen)
    7.8μg (2% DV) in 1 cup, unthawed
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  85. Nectarines
    7.2μg (2% DV) in 1 cup slices
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  86. Red Delicious Apples
    6.4μg (2% DV) in 1 medium
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  87. Prickly Pears
    6.2μg (2% DV) in 1 fruit without refuse
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  88. Cherries (Sweet)
    6.2μg (2% DV) in 1 cup, without pits
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  89. Yellow Peaches
    6.2μg (2% DV) in 1 cup slices
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  90. Fuji Apples
    5.8μg (1% DV) in 1 medium
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  91. Limes
    5.4μg (1% DV) in 1 fruit (2 Inch dia)
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  92. Gala Apples
    5.2μg (1% DV) in 1 medium
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  93. Golden Delicious Apples
    5.1μg (1% DV) in 1 medium
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  94. Granny Smith Apples
    5μg (1% DV) in 1 medium
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  95. Dried Sweetened Blueberries
    4.8μg (1% DV) in 1/4 cup
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  96. Watermelon
    4.6μg (1% DV) in 1 cup, balls
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  97. Dates (Deglet Noor)
    4μg (1% DV) in 3 dates
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  98. Dried Bananas
    4μg (1% DV) in 1 oz
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  99. Figs
    3.8μg (1% DV) in 1 large (2-1/2 Inch dia)
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  100. Apples
    3.8μg (1% DV) in 1 cup, quartered or chopped
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  101. Grapes
    3.7μg (1% DV) in 1 cup
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  102. Medjool Dates
    3.6μg (1% DV) in 1 date, pitted
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  103. Kumquats
    3.2μg (1% DV) in 1 fruit without refuse
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  104. Red Or Green Grapes (European)
    3μg (1% DV) in 1 cup
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  105. Dried Apricots
    2.8μg (1% DV) in 1 oz handful
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  106. Zante Currants
    2.8μg (1% DV) in 1 oz handful
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  107. Quinces
    2.8μg (1% DV) in 1 fruit without refuse
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  108. Pears Canned in Syrup
    2.7μg (1% DV) in 1 cup, halves
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  109. Dried Figs
    2.2μg (1% DV) in 3 figs
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  110. Dried Peaches (Low-moisture)
    2μg (1% DV) in 1/4 cup
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  111. Raisins
    1.3μg in 50 raisins
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  112. Muscadine Grapes
    1.2μg in 10 grapes
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  113. Prunes (Dried Plums)
    1.2μg in 3 prunes
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  114. Low-Moisture Dried Apricots
    1.1μg in 1oz
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  115. Cranberries
    1.1μg in 1 cup, chopped
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  116. Golden Seedless Raisins
    0.9μg in 1 oz handful
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  117. Prunes (Low-moisture)
    0.6μg in 1oz
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  118. Green Olives
    0.5μg in 5 olives
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  119. Dried Litchis
    0.3μg in 1 fruit
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