119 Fruits Highest in Folate (B9)

1. California Avocados
   (Avocados Raw California)

   204.7μg (51% DV) in 1 cup, pureed

   Database: Standard Release (Common) View

   (Source)
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

   (Source)
3. Durian
   (Durian Raw Or Frozen)

   87.5μg (22% DV) in 1 cup, chopped or diced

   Database: Standard Release (Common) View

   (Source)
4. Boysenberries (Frozen)
   (Boysenberries Frozen Unsweetened)

   83.2μg (21% DV) in 1 cup, unthawed

   Database: Standard Release (Common) View

   (Source)
5. Guavas
   (Guavas Common Raw)

   80.9μg (20% DV) in 1 cup

   Database: Standard Release (Common) View

   (Source)
6. Florida Avocados
   (Avocados Raw Florida)

   80.5μg (20% DV) in 1 cup, pureed

   Database: Standard Release (Common) View

   (Source)
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

   (Source)
8. Mangos
   (Mangos Raw)

   71μg (18% DV) in 1 cup pieces

   Database: Standard Release (Common) View

   (Source)
9. California Valencia Oranges
   (Oranges Raw California Valencias)

   70.2μg (18% DV) in 1 cup sections, without membranes

   Database: Standard Release (Common) View

   (Source)
10. Dried Sweetened Mango
    (Mango Dried Sweetened)

    68μg (17% DV) in 100 grams

    Database: Standard Release (Common) View

    (Source)
11. Pomegranates
    (Pomegranates Raw)

    66.1μg (17% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
12. Canned Orange Juice
    (Orange Juice Canned Unsweetened)

    59.8μg (15% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
14. Feijoa
    (Feijoa Raw)

    55.9μg (14% DV) in 1 cup, pureed

    Database: Standard Release (Common) View

    (Source)
15. Oranges
    (Oranges Raw All Commercial Varieties)

    54μg (14% DV) in 1 cup, sections

    Database: Standard Release (Common) View

    (Source)
16. Papaya
    (Papayas Raw)

    53.7μg (13% DV) in 1 cup 1 inch pieces

    Database: Standard Release (Common) View

    (Source)
17. Orange Juice From Concentrate
    (Orange Juice Chilled Includes From Concentrate)

    47.3μg (12% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
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

    (Source)
20. Melon Balls
    (Melon Balls Frozen)

    45μg (11% DV) in 1 cup, unthawed

    Database: Standard Release (Common) View

    (Source)
21. Kiwifruit
    (Kiwifruit Green Raw)

    45μg (11% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
22. Strawberries
    (Strawberries Raw)

    39.8μg (10% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
23. Jackfruit
    (Jackfruit Raw)

    39.6μg (10% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
24. Frozen Raspberries
    (Raspberries Frozen Red Unsweetened)

    39.2μg (10% DV) in 1 cup, unthawed

    Database: Standard Release (Common) View

    (Source)
25. Loganberries (Frozen)
    (Loganberries Frozen)

    38.2μg (10% DV) in 1 cup, unthawed

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
27. Cantaloupe Melons
    (Melons Cantaloupe Raw)

    37.2μg (9% DV) in 1 cup, balls

    Database: Standard Release (Common) View

    (Source)
28. Cherimoya
    (Cherimoya Raw)

    36.8μg (9% DV) in 1 cup, pieces

    Database: Standard Release (Common) View

    (Source)
29. Blackberries
    (Blackberries Raw)

    36μg (9% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
30. Sugar Apples
    (Sugar-Apples (Sweetsop) Raw)

    35μg (9% DV) in 1 cup, pulp

    Database: Standard Release (Common) View

    (Source)
31. Sapodilla
    (Sapodilla Raw)

    33.7μg (8% DV) in 1 cup, pulp

    Database: Standard Release (Common) View

    (Source)
32. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)

    33μg (8% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
33. Plantains
    (Plantains Yellow Raw)

    32.6μg (8% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
34. Honeydew Melon
    (Melons Honeydew Raw)

    32.3μg (8% DV) in 1 cup, diced (approx 20 pieces per cup)

    Database: Standard Release (Common) View

    (Source)
35. Soursop
    (Soursop Raw)

    31.5μg (8% DV) in 1 cup, pulp

    Database: Standard Release (Common) View

    (Source)
36. Florida Oranges
    (Oranges Raw Florida)

    31.5μg (8% DV) in 1 cup sections, without membranes

    Database: Standard Release (Common) View

    (Source)
37. Tangerines
    (Tangerines (Mandarin Oranges) Raw)

    31.2μg (8% DV) in 1 cup, sections

    Database: Standard Release (Common) View

    (Source)
38. Breadfruit
    (Breadfruit Raw)

    30.8μg (8% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
39. Bananas
    (Bananas Raw)

    30μg (8% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
41. Pineapple
    (Pineapple Raw All Varieties)

    29.7μg (7% DV) in 1 cup, chunks

    Database: Standard Release (Common) View

    (Source)
42. Mammy Apple
    (Mammy-Apple (Mamey) Raw)

    29.7μg (7% DV) in 1/4 fruit

    Database: Standard Release (Common) View

    (Source)
43. Grapefruit Juice
    (Grapefruit Juice Pink Or Red With Added Calcium)

    28.8μg (7% DV) in 8 fl oz

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
45. White California Grapefruit
    (Grapefruit Raw White California)

    27.6μg (7% DV) in 1 cup sections, with juice

    Database: Standard Release (Common) View

    (Source)
46. Litchis
    (Litchis Raw)

    26.6μg (7% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
47. Raspberries
    (Raspberries Raw)

    25.8μg (6% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
48. Pink Grapefruit Juice
    (Grapefruit Juice Pink Raw)

    24.7μg (6% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
49. White Grapefruit Juice
    (Grapefruit Juice White Raw)

    24.7μg (6% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
50. Lime Juice
    (Lime Juice Raw)

    24.2μg (6% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
51. Lemons
    (Lemons Raw Without Peel)

    23.3μg (6% DV) in 1 cup, sections

    Database: Standard Release (Common) View

    (Source)
52. White Grapefruit
    (Grapefruit Raw White All Areas)

    23μg (6% DV) in 1 cup sections, with juice

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
54. Loquats
    (Loquats Raw)

    20.9μg (5% DV) in 1 cup, cubed

    Database: Standard Release (Common) View

    (Source)
55. Florida Grapefruit
    (Grapefruit Raw Pink And Red Florida)

    20.7μg (5% DV) in 1 cup sections, with juice

    Database: Standard Release (Common) View

    (Source)
56. White Florida Grapefruit
    (Grapefruit Raw White Florida)

    20.7μg (5% DV) in 1 cup sections, with juice

    Database: Standard Release (Common) View

    (Source)
57. Yellow Passion Fruit Juice
    (Passion-Fruit Juice Yellow Raw)

    19.8μg (5% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
58. Pineapple (Traditional)
    (Pineapple Raw Traditional Varieties)

    18.2μg (5% DV) in 1 cup, chunks

    Database: Standard Release (Common) View

    (Source)
59. Clementines
    (Clementines Raw)

    17.8μg (4% DV) in 1 fruit

    Database: Standard Release (Common) View

    (Source)
60. Purple Passion Fruit Juice
    (Passion-Fruit Juice Purple Raw)

    17.3μg (4% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
61. Tamarinds
    (Tamarinds Raw)

    16.8μg (4% DV) in 1 cup, pulp

    Database: Standard Release (Common) View

    (Source)
62. Apricots
    (Apricots Raw)

    14μg (3% DV) in 1 cup, halves

    Database: Standard Release (Common) View

    (Source)
63. Acerola Cherries (West Indian Cherry)
    (Acerola (West Indian Cherry) Raw)

    13.7μg (3% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
64. Casaba Melon
    (Melons Casaba Raw)

    13.6μg (3% DV) in 1 cup, cubes

    Database: Standard Release (Common) View

    (Source)
65. Fuyu Persimmon
    (Persimmons Japanese Raw)

    13.4μg (3% DV) in 1 fruit (2-1/2 inch dia)

    Database: Standard Release (Common) View

    (Source)
66. Starfruit (Carambola)
    (Carambola (Starfruit) Raw)

    13μg (3% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
68. Sour Red Cherries
    (Cherries Sour Red Raw)

    12.4μg (3% DV) in 1 cup, without pits

    Database: Standard Release (Common) View

    (Source)
69. Tangerine Juice
    (Tangerine Juice Raw)

    12.4μg (3% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
70. Mamey Sapote
    (Sapote Mamey Raw)

    12.3μg (3% DV) in 1 cup 1 inch pieces

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
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

    (Source)
73. Pears
    (Pears Raw)

    9.8μg (2% DV) in 1 cup, slices

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
75. Red And White Currants
    (Currants Red And White Raw)

    9μg (2% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
76. Gooseberries
    (Gooseberries Raw)

    9μg (2% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
77. Blueberries
    (Blueberries Raw)

    8.9μg (2% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
78. Red Anjou Pears
    (Pears Raw Red Anjou)

    8.8μg (2% DV) in 1 small

    Database: Standard Release (Common) View

    (Source)
79. Elderberries
    (Elderberries Raw)

    8.7μg (2% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
80. Rhubarb
    (Rhubarb Raw)

    8.5μg (2% DV) in 1 cup, diced

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
82. Mulberries
    (Mulberries Raw)

    8.4μg (2% DV) in 1 cup

    Database: Standard Release (Common) View

    (Source)
83. Plums
    (Plums Raw)

    8.3μg (2% DV) in 1 cup, sliced

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
85. Nectarines
    (Nectarines Raw)

    7.2μg (2% DV) in 1 cup slices

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
87. Prickly Pears
    (Prickly Pears Raw)

    6.2μg (2% DV) in 1 fruit without refuse

    Database: Standard Release (Common) View

    (Source)
88. Cherries (Sweet)
    (Cherries Sweet Raw)

    6.2μg (2% DV) in 1 cup, without pits

    Database: Standard Release (Common) View

    (Source)
89. Yellow Peaches
    (Peaches Yellow Raw)

    6.2μg (2% DV) in 1 cup slices

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
91. Limes
    (Limes Raw)

    5.4μg (1% DV) in 1 fruit (2 inch dia)

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
93. Golden Delicious Apples
    (Apples Raw Golden Delicious With Skin)

    5.1μg (1% DV) in 1 medium

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
95. Dried Blueberries (Sweetened)
    (Blueberries Dried Sweetened)

    4.8μg (1% DV) in 1/4 cup

    Database: Standard Release (Common) View

    (Source)
96. Watermelon
    (Watermelon Raw)

    4.6μg (1% DV) in 1 cup, balls

    Database: Standard Release (Common) View

    (Source)
97. Dried Bananas
    (Bananas Dehydrated Or Banana Powder)

    4μg (1% DV) in 1 oz

    Database: Standard Release (Common) View

    (Source)
98. Dates (Deglet Noor)
    (Dates Deglet Noor)

    4μg (1% DV) in 3 dates

    Database: Standard Release (Common) View

    (Source)
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

    (Source)
100. Figs
     (Figs Raw)

     3.8μg (1% DV) in 1 large (2-1/2 inch dia)

     Database: Standard Release (Common) View

     (Source)
101. Grapes
     (Grapes American Type (Slip Skin) Raw)

     3.7μg (1% DV) in 1 cup

     Database: Standard Release (Common) View

     (Source)
102. Medjool Dates
     (Dates Medjool)

     3.6μg (1% DV) in 1 date, pitted

     Database: Standard Release (Common) View

     (Source)
103. Kumquats
     (Kumquats Raw)

     3.2μg (1% DV) in 1 fruit without refuse

     Database: Standard Release (Common) View

     (Source)
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

     (Source)
105. Dried Apricots
     (Apricots Dried Sulfured Uncooked)

     2.8μg (1% DV) in 1 oz handful

     Database: Standard Release (Common) View

     (Source)
106. Zante Currants
     (Currants Zante Dried)

     2.8μg (1% DV) in 1 oz handful

     Database: Standard Release (Common) View

     (Source)
107. Quinces
     (Quinces Raw)

     2.8μg (1% DV) in 1 fruit without refuse

     Database: Standard Release (Common) View

     (Source)
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

     (Source)
109. Dried Figs
     (Figs Dried Uncooked)

     2.2μg (1% DV) in 3 figs

     Database: Standard Release (Common) View

     (Source)
110. Dried Peaches (Low-Moisture)
     (Peaches Dehydrated (Low-Moisture) Sulfured Uncooked)

     2μg (1% DV) in 1/4 cup

     Database: Standard Release (Common) View

     (Source)
111. Raisins
     (Raisins Dark Seedless (Includes Foods For Usda's Food Distribution Program))

     1.3μg in 50 raisins

     Database: Standard Release (Common) View

     (Source)
112. Prunes (Dried Plums)
     (Plums Dried (Prunes) Uncooked)

     1.2μg in 3 prunes

     Database: Standard Release (Common) View

     (Source)
113. Muscadine Grapes
     (Grapes Muscadine Raw)

     1.2μg in 10 grapes

     Database: Standard Release (Common) View

     (Source)
114. Low-Moisture Dried Apricots
     (Apricots Dehydrated (Low-Moisture) Sulfured Uncooked)

     1.1μg in 1oz

     Database: Standard Release (Common) View

     (Source)
115. Cranberries
     (Cranberries Raw)

     1.1μg in 1 cup, chopped

     Database: Standard Release (Common) View

     (Source)
116. Golden Seedless Raisins
     (Raisins Golden Seedless)

     0.9μg in 1 oz handful

     Database: Standard Release (Common) View

     (Source)
117. Prunes (Low-Moisture)
     (Prunes Dehydrated (Low-Moisture) Uncooked)

     0.6μg in 1oz

     Database: Standard Release (Common) View

     (Source)
118. Green Olives
     (Olives Pickled Canned Or Bottled Green)

     0.5μg in 5 olives

     Database: Standard Release (Common) View

     (Source)
119. Dried Litchis
     (Litchis Dried)

     0.3μg in 1 fruit

     Database: Standard Release (Common) View

     (Source)