Nutrient Ranking Tool
119 Fruits Highest in Folate (B9)
Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
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Avocados
162.8μg
(41% DV)
in 1 avocado, ns as to florida or california
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Durian
87.5μg
(22% DV)
in 1 cup, chopped or diced
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Guavas
80.9μg
(20% DV)
in 1 cup
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Mangos
71μg
(18% DV)
in 1 cup pieces
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Navel Oranges
56.1μg
(14% DV)
in 1 cup sections, without membranes
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Feijoa
55.9μg
(14% DV)
in 1 cup, pureed
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Oranges
54μg
(14% DV)
in 1 cup, sections
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Papaya
53.7μg
(13% DV)
in 1 cup 1 inch pieces
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Honeydew Melon
32.3μg
(8% DV)
in 1 cup, diced (approx 20 pieces per cup)
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Soursop
31.5μg
(8% DV)
in 1 cup, pulp
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Bananas
30μg
(8% DV)
in 1 cup, sliced
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Lemons
23.3μg
(6% DV)
in 1 cup, sections
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Grapefruit
23μg
(6% DV)
in 1 cup sections, with juice
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Loquats
20.9μg
(5% DV)
in 1 cup, cubed
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Asian Pears
9.8μg
(2% DV)
in 1 fruit 2-1/4 inch high x 2-1/2 inch dia
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Pears
9.8μg
(2% DV)
in 1 cup, slices
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Rhubarb
8.5μg
(2% DV)
in 1 cup, diced
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Plums
8.3μg
(2% DV)
in 1 cup, sliced
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Limes
5.4μg
(1% DV)
in 1 fruit (2 inch dia)
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Apples
3.8μg
(1% DV)
in 1 cup, quartered or chopped
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Figs
3.8μg
(1% DV)
in 1 large (2-1/2 inch dia)
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Kumquats
3.2μg
(1% DV)
in 1 fruit without refuse
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Quinces
2.8μg
(1% DV)
in 1 fruit without refuse
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