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119 Fruits Highest in Folate (B9)

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. California Avocados
    (Avocados Raw California)
    204.7μg (51% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  2. Avocados
    (Avocados Raw All Commercial Varieties)
    162.8μg (41% DV) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) View
  3. Durian
    (Durian Raw Or Frozen)
    87.5μg (22% DV) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  4. Boysenberries (Frozen)
    (Boysenberries Frozen Unsweetened)
    83.2μg (21% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  5. Guavas
    (Guavas Common Raw)
    80.9μg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  6. Florida Avocados
    (Avocados Raw Florida)
    80.5μg (20% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  7. Orange Juice
    (Orange Juice Raw (Includes Foods For Usda's Food Distribution Program))
    74.4μg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  8. Mangos
    (Mangos Raw)
    71μg (18% DV) in 1 cup pieces
    Database: Standard Release (Common) View
  9. California Valencia Oranges
    (Oranges Raw California Valencias)
    70.2μg (18% DV) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  10. Dried Sweetened Mango
    (Mango Dried Sweetened)
    68μg (17% DV) in 100 grams
    Database: Standard Release (Common) View
  11. Pomegranates
    (Pomegranates Raw)
    66.1μg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Canned Orange Juice
    (Orange Juice Canned Unsweetened)
    59.8μg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  13. Navel Oranges
    (Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program))
    56.1μg (14% DV) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  14. Feijoa
    (Feijoa Raw)
    55.9μg (14% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  15. Oranges
    (Oranges Raw All Commercial Varieties)
    54μg (14% DV) in 1 cup, sections
    Database: Standard Release (Common) View
  16. Papaya
    (Papayas Raw)
    53.7μg (13% DV) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  17. Orange Juice From Concentrate
    (Orange Juice Chilled Includes From Concentrate)
    47.3μg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Orange Juice With Added Calcium And Vitamin D
    (Orange Juice Chilled Includes From Concentrate With Added Calcium And Vitamin D)
    47.3μg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Orange Juice With Added Calcium
    (Orange Juice Chilled Includes From Concentrate With Added Calcium)
    47.3μg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Melon Balls
    (Melon Balls Frozen)
    45μg (11% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  21. Kiwifruit
    (Kiwifruit Green Raw)
    45μg (11% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  22. Strawberries
    (Strawberries Raw)
    39.8μg (10% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  23. Jackfruit
    (Jackfruit Raw)
    39.6μg (10% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  24. Frozen Raspberries
    (Raspberries Frozen Red Unsweetened)
    39.2μg (10% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  25. Loganberries (Frozen)
    (Loganberries Frozen)
    38.2μg (10% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  26. Frozen Strawberries
    (Strawberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    37.6μg (9% DV) in 1 cup, thawed
    Database: Standard Release (Common) View
  27. Cantaloupe Melons
    (Melons Cantaloupe Raw)
    37.2μg (9% DV) in 1 cup, balls
    Database: Standard Release (Common) View
  28. Cherimoya
    (Cherimoya Raw)
    36.8μg (9% DV) in 1 cup, pieces
    Database: Standard Release (Common) View
  29. Blackberries
    (Blackberries Raw)
    36μg (9% DV) in 1 cup
    Database: Standard Release (Common) View
  30. Sugar Apples
    (Sugar-Apples (Sweetsop) Raw)
    35μg (9% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  31. Sapodilla
    (Sapodilla Raw)
    33.7μg (8% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  32. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    33μg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  33. Plantains
    (Plantains Yellow Raw)
    32.6μg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  34. Honeydew Melon
    (Melons Honeydew Raw)
    32.3μg (8% DV) in 1 cup, diced (approx 20 pieces per cup)
    Database: Standard Release (Common) View
  35. Soursop
    (Soursop Raw)
    31.5μg (8% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  36. Florida Oranges
    (Oranges Raw Florida)
    31.5μg (8% DV) in 1 cup sections, without membranes
    Database: Standard Release (Common) View
  37. Tangerines
    (Tangerines (Mandarin Oranges) Raw)
    31.2μg (8% DV) in 1 cup, sections
    Database: Standard Release (Common) View
  38. Breadfruit
    (Breadfruit Raw)
    30.8μg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  39. Bananas
    (Bananas Raw)
    30μg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  40. Pink Grapefruit
    (Grapefruit Raw Pink And Red All Areas)
    29.9μg (7% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  41. Pineapple
    (Pineapple Raw All Varieties)
    29.7μg (7% DV) in 1 cup, chunks
    Database: Standard Release (Common) View
  42. Mammy Apple
    (Mammy-Apple (Mamey) Raw)
    29.7μg (7% DV) in 1/4 fruit
    Database: Standard Release (Common) View
  43. Grapefruit Juice
    (Grapefruit Juice Pink Or Red With Added Calcium)
    28.8μg (7% DV) in 8 fl oz
    Database: Standard Release (Common) View
  44. California Grapefruit
    (Grapefruit Raw Pink And Red California And Arizona)
    27.6μg (7% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  45. White California Grapefruit
    (Grapefruit Raw White California)
    27.6μg (7% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  46. Litchis
    (Litchis Raw)
    26.6μg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  47. Raspberries
    (Raspberries Raw)
    25.8μg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  48. Pink Grapefruit Juice
    (Grapefruit Juice Pink Raw)
    24.7μg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  49. White Grapefruit Juice
    (Grapefruit Juice White Raw)
    24.7μg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  50. Lime Juice
    (Lime Juice Raw)
    24.2μg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  51. Lemons
    (Lemons Raw Without Peel)
    23.3μg (6% DV) in 1 cup, sections
    Database: Standard Release (Common) View
  52. White Grapefruit
    (Grapefruit Raw White All Areas)
    23μg (6% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  53. Grapefruit
    (Grapefruit Raw Pink And Red And White All Areas)
    23μg (6% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  54. Loquats
    (Loquats Raw)
    20.9μg (5% DV) in 1 cup, cubed
    Database: Standard Release (Common) View
  55. Florida Grapefruit
    (Grapefruit Raw Pink And Red Florida)
    20.7μg (5% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  56. White Florida Grapefruit
    (Grapefruit Raw White Florida)
    20.7μg (5% DV) in 1 cup sections, with juice
    Database: Standard Release (Common) View
  57. Yellow Passion Fruit Juice
    (Passion-Fruit Juice Yellow Raw)
    19.8μg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  58. Pineapple (Traditional)
    (Pineapple Raw Traditional Varieties)
    18.2μg (5% DV) in 1 cup, chunks
    Database: Standard Release (Common) View
  59. Clementines
    (Clementines Raw)
    17.8μg (4% DV) in 1 fruit
    Database: Standard Release (Common) View
  60. Purple Passion Fruit Juice
    (Passion-Fruit Juice Purple Raw)
    17.3μg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  61. Tamarinds
    (Tamarinds Raw)
    16.8μg (4% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  62. Apricots
    (Apricots Raw)
    14μg (3% DV) in 1 cup, halves
    Database: Standard Release (Common) View
  63. Acerola Cherries (West Indian Cherry)
    (Acerola (West Indian Cherry) Raw)
    13.7μg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  64. Casaba Melon
    (Melons Casaba Raw)
    13.6μg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  65. Fuyu Persimmon
    (Persimmons Japanese Raw)
    13.4μg (3% DV) in 1 fruit (2-1/2 inch dia)
    Database: Standard Release (Common) View
  66. Starfruit (Carambola)
    (Carambola (Starfruit) Raw)
    13μg (3% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  67. Green Anjou Pear
    (Pears Raw Green Anjou (Includes Foods For Usda's Food Distribution Program))
    12.6μg (3% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  68. Sour Red Cherries
    (Cherries Sour Red Raw)
    12.4μg (3% DV) in 1 cup, without pits
    Database: Standard Release (Common) View
  69. Tangerine Juice
    (Tangerine Juice Raw)
    12.4μg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  70. Mamey Sapote
    (Sapote Mamey Raw)
    12.3μg (3% DV) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  71. Blueberries (Frozen)
    (Blueberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    10.9μg (3% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  72. Bosc Pear
    (Pears Raw Bosc (Includes Foods For Usda's Food Distribution Program))
    9.8μg (2% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  73. Pears
    (Pears Raw)
    9.8μg (2% DV) in 1 cup, slices
    Database: Standard Release (Common) View
  74. Asian Pears
    (Pears Asian Raw)
    9.8μg (2% DV) in 1 fruit 2-1/4 inch high x 2-1/2 inch dia
    Database: Standard Release (Common) View
  75. Red And White Currants
    (Currants Red And White Raw)
    9μg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  76. Gooseberries
    (Gooseberries Raw)
    9μg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  77. Blueberries
    (Blueberries Raw)
    8.9μg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  78. Red Anjou Pears
    (Pears Raw Red Anjou)
    8.8μg (2% DV) in 1 small
    Database: Standard Release (Common) View
  79. Elderberries
    (Elderberries Raw)
    8.7μg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  80. Rhubarb
    (Rhubarb Raw)
    8.5μg (2% DV) in 1 cup, diced
    Database: Standard Release (Common) View
  81. Bartlett Pears
    (Pears Raw Bartlett (Includes Foods For Usda's Food Distribution Program))
    8.4μg (2% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  82. Mulberries
    (Mulberries Raw)
    8.4μg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  83. Plums
    (Plums Raw)
    8.3μg (2% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  84. Sour Red Cherries (Frozen)
    (Cherries Sour Red Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    7.8μg (2% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  85. Nectarines
    (Nectarines Raw)
    7.2μg (2% DV) in 1 cup slices
    Database: Standard Release (Common) View
  86. Red Delicious Apples
    (Apples Raw Red Delicious With Skin (Includes Foods For Usda's Food Distribution Program))
    6.4μg (2% DV) in 1 medium
    Database: Standard Release (Common) View
  87. Prickly Pears
    (Prickly Pears Raw)
    6.2μg (2% DV) in 1 fruit without refuse
    Database: Standard Release (Common) View
  88. Cherries (Sweet)
    (Cherries Sweet Raw)
    6.2μg (2% DV) in 1 cup, without pits
    Database: Standard Release (Common) View
  89. Yellow Peaches
    (Peaches Yellow Raw)
    6.2μg (2% DV) in 1 cup slices
    Database: Standard Release (Common) View
  90. Fuji Apples
    (Apples Raw Fuji With Skin (Includes Foods For Usda's Food Distribution Program))
    5.8μg (1% DV) in 1 medium
    Database: Standard Release (Common) View
  91. Limes
    (Limes Raw)
    5.4μg (1% DV) in 1 fruit (2 inch dia)
    Database: Standard Release (Common) View
  92. Gala Apples
    (Apples Raw Gala With Skin (Includes Foods For Usda's Food Distribution Program))
    5.2μg (1% DV) in 1 medium
    Database: Standard Release (Common) View
  93. Golden Delicious Apples
    (Apples Raw Golden Delicious With Skin)
    5.1μg (1% DV) in 1 medium
    Database: Standard Release (Common) View
  94. Granny Smith Apples
    (Apples Raw Granny Smith With Skin (Includes Foods For Usda's Food Distribution Program))
    5μg (1% DV) in 1 medium
    Database: Standard Release (Common) View
  95. Dried Blueberries (Sweetened)
    (Blueberries Dried Sweetened)
    4.8μg (1% DV) in 1/4 cup
    Database: Standard Release (Common) View
  96. Watermelon
    (Watermelon Raw)
    4.6μg (1% DV) in 1 cup, balls
    Database: Standard Release (Common) View
  97. Dried Bananas
    (Bananas Dehydrated Or Banana Powder)
    4μg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  98. Dates (Deglet Noor)
    (Dates Deglet Noor)
    4μg (1% DV) in 3 dates
    Database: Standard Release (Common) View
  99. Apples
    (Apples Raw With Skin (Includes Foods For Usda's Food Distribution Program))
    3.8μg (1% DV) in 1 cup, quartered or chopped
    Database: Standard Release (Common) View
  100. Figs
    (Figs Raw)
    3.8μg (1% DV) in 1 large (2-1/2 inch dia)
    Database: Standard Release (Common) View
  101. Grapes
    (Grapes American Type (Slip Skin) Raw)
    3.7μg (1% DV) in 1 cup
    Database: Standard Release (Common) View
  102. Medjool Dates
    (Dates Medjool)
    3.6μg (1% DV) in 1 date, pitted
    Database: Standard Release (Common) View
  103. Kumquats
    (Kumquats Raw)
    3.2μg (1% DV) in 1 fruit without refuse
    Database: Standard Release (Common) View
  104. Red Or Green Grapes (European)
    (Grapes Red Or Green (European Type Such As Thompson Seedless) Raw)
    3μg (1% DV) in 1 cup
    Database: Standard Release (Common) View
  105. Dried Apricots
    (Apricots Dried Sulfured Uncooked)
    2.8μg (1% DV) in 1 oz handful
    Database: Standard Release (Common) View
  106. Zante Currants
    (Currants Zante Dried)
    2.8μg (1% DV) in 1 oz handful
    Database: Standard Release (Common) View
  107. Quinces
    (Quinces Raw)
    2.8μg (1% DV) in 1 fruit without refuse
    Database: Standard Release (Common) View
  108. Pears Canned In Syrup
    (Pears Canned Extra Heavy Syrup Pack Solids And Liquids)
    2.7μg (1% DV) in 1 cup, halves
    Database: Standard Release (Common) View
  109. Dried Figs
    (Figs Dried Uncooked)
    2.2μg (1% DV) in 3 figs
    Database: Standard Release (Common) View
  110. Dried Peaches (Low-Moisture)
    (Peaches Dehydrated (Low-Moisture) Sulfured Uncooked)
    2μg (1% DV) in 1/4 cup
    Database: Standard Release (Common) View
  111. Raisins
    (Raisins Dark Seedless (Includes Foods For Usda's Food Distribution Program))
    1.3μg in 50 raisins
    Database: Standard Release (Common) View
  112. Prunes (Dried Plums)
    (Plums Dried (Prunes) Uncooked)
    1.2μg in 3 prunes
    Database: Standard Release (Common) View
  113. Muscadine Grapes
    (Grapes Muscadine Raw)
    1.2μg in 10 grapes
    Database: Standard Release (Common) View
  114. Low-Moisture Dried Apricots
    (Apricots Dehydrated (Low-Moisture) Sulfured Uncooked)
    1.1μg in 1oz
    Database: Standard Release (Common) View
  115. Cranberries
    (Cranberries Raw)
    1.1μg in 1 cup, chopped
    Database: Standard Release (Common) View
  116. Golden Seedless Raisins
    (Raisins Golden Seedless)
    0.9μg in 1 oz handful
    Database: Standard Release (Common) View
  117. Prunes (Low-Moisture)
    (Prunes Dehydrated (Low-Moisture) Uncooked)
    0.6μg in 1oz
    Database: Standard Release (Common) View
  118. Green Olives
    (Olives Pickled Canned Or Bottled Green)
    0.5μg in 5 olives
    Database: Standard Release (Common) View
  119. Dried Litchis
    (Litchis Dried)
    0.3μg in 1 fruit
    Database: Standard Release (Common) View
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