Nutrient Ranking Tool
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Fruits Highest in Folate (B9)

130 results
Name
Folate (B9)
Data source
1
California Avocados (Avocados, raw, California) 1 cup, pureed
204.7mcg (51% DV)
Standard Release (Common)
2
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
162.8mcg (41% DV)
Standard Release (Common)
3
Durian (Durian, raw or frozen) 1 cup, chopped or diced
87.5mcg (22% DV)
Standard Release (Common)
4
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
83.2mcg (21% DV)
Standard Release (Common)
5
Guavas (Guavas, common, raw) 1 cup
80.9mcg (20% DV)
Standard Release (Common)
6
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
80.5mcg (20% DV)
Standard Release (Common)
7
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
74.4mcg (19% DV)
Standard Release (Common)
8
Mangos (Mangos, raw) 1 cup pieces
71mcg (18% DV)
Standard Release (Common)
9
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
70.2mcg (18% DV)
Standard Release (Common)
10
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
68mcg (17% DV)
Standard Release (Common)
11
Pomegranates (Pomegranates, raw) 1 cup
66.1mcg (17% DV)
Standard Release (Common)
12
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
59.8mcg (15% DV)
Standard Release (Common)
13
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
56.1mcg (14% DV)
Standard Release (Common)
14
Feijoa (Feijoa, raw) 1 cup, pureed
55.9mcg (14% DV)
Standard Release (Common)
15
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
54mcg (14% DV)
Standard Release (Common)
16
Papaya (Papayas, raw) 1 cup 1 inch pieces
53.7mcg (13% DV)
Standard Release (Common)
17
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
18
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
19
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
47.3mcg (12% DV)
Standard Release (Common)
20
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
45mcg (11% DV)
Standard Release (Common)
21
Melon Balls (Melon balls, frozen) 1 cup, unthawed
45mcg (11% DV)
Standard Release (Common)
22
Strawberries (Strawberries, raw) 1 cup, sliced
39.8mcg (10% DV)
Standard Release (Common)
23
Jackfruit (Jackfruit, raw) 1 cup, sliced
39.6mcg (10% DV)
Standard Release (Common)
24
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
39.2mcg (10% DV)
Standard Release (Common)
25
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
38.2mcg (10% DV)
Standard Release (Common)
26
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
37.6mcg (9% DV)
Standard Release (Common)
27
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
37.2mcg (9% DV)
Standard Release (Common)
28
Cherimoya (Cherimoya, raw) 1 cup, pieces
36.8mcg (9% DV)
Standard Release (Common)
29
Blackberries (Blackberries, raw) 1 cup
36mcg (9% DV)
Standard Release (Common)
30
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
35mcg (9% DV)
Standard Release (Common)
31
Sapodilla (Sapodilla, raw) 1 cup, pulp
33.7mcg (8% DV)
Standard Release (Common)
32
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
33mcg (8% DV)
Standard Release (Common)
33
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
32.6mcg (8% DV)
Standard Release (Common)
34
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
32.3mcg (8% DV)
Standard Release (Common)
35
Soursop (Soursop, raw) 1 cup, pulp
31.5mcg (8% DV)
Standard Release (Common)
36
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
31.5mcg (8% DV)
Standard Release (Common)
37
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
31.2mcg (8% DV)
Standard Release (Common)
38
Breadfruit (Breadfruit, raw) 1 cup
30.8mcg (8% DV)
Standard Release (Common)
39
Bananas (Bananas, raw) 1 cup, sliced
30mcg (8% DV)
Standard Release (Common)
40
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
29.9mcg (7% DV)
Standard Release (Common)
41
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
29.7mcg (7% DV)
Standard Release (Common)
42
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
29.7mcg (7% DV)
Standard Release (Common)
43
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
28.8mcg (7% DV)
Standard Release (Common)
44
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
27.6mcg (7% DV)
Standard Release (Common)
45
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
27.6mcg (7% DV)
Standard Release (Common)
46
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
26.6mcg (7% DV)
Standard Release (Common)
47
Raspberries (Raspberries, raw) 1 cup
25.8mcg (6% DV)
Standard Release (Common)
48
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
24.7mcg (6% DV)
Standard Release (Common)
49
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
24.7mcg (6% DV)
Standard Release (Common)
50
Lime Juice (Lime juice, raw) 1 cup
24.2mcg (6% DV)
Standard Release (Common)
51
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
23.3mcg (6% DV)
Standard Release (Common)
52
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
23mcg (6% DV)
Standard Release (Common)
53
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
23mcg (6% DV)
Standard Release (Common)
54
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
20.9mcg (5% DV)
Standard Release (Common)
55
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
20.7mcg (5% DV)
Standard Release (Common)
56
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
20.7mcg (5% DV)
Standard Release (Common)
57
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
19.8mcg (5% DV)
Standard Release (Common)
58
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
18.2mcg (5% DV)
Standard Release (Common)
59
Clementines (Clementines, raw) 1 fruit
17.8mcg (4% DV)
Standard Release (Common)
60
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
17.3mcg (4% DV)
Standard Release (Common)
61
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
16.8mcg (4% DV)
Standard Release (Common)
62
Apricots (Apricots, raw) 1 cup, halves
14mcg (3% DV)
Standard Release (Common)
63
Acerola, (west indian cherry), raw 1 cup
13.7mcg (3% DV)
Standard Release (Common)
64
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
13.6mcg (3% DV)
Standard Release (Common)
65
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
13.4mcg (3% DV)
Standard Release (Common)
66
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
13mcg (3% DV)
Standard Release (Common)
67
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
12.6mcg (3% DV)
Standard Release (Common)
68
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
12.4mcg (3% DV)
Standard Release (Common)
69
Tangerine Juice (Tangerine juice, raw) 1 cup
12.4mcg (3% DV)
Standard Release (Common)
70
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
12.3mcg (3% DV)
Standard Release (Common)
71
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
10.9mcg (3% DV)
Standard Release (Common)
72
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
9.8mcg (2% DV)
Standard Release (Common)
73
Pears (Pears, raw) 1 cup, slices
9.8mcg (2% DV)
Standard Release (Common)
74
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
9.8mcg (2% DV)
Standard Release (Common)
75
Gooseberries (Gooseberries, raw) 1 cup
9mcg (2% DV)
Standard Release (Common)
76
Red And White Currants (Currants, red and white, raw) 1 cup
9mcg (2% DV)
Standard Release (Common)
77
Blueberries (Blueberries, raw) 1 cup
8.9mcg (2% DV)
Standard Release (Common)
78
Red Anjou Pears (Pears, raw, red anjou) 1 small
8.8mcg (2% DV)
Standard Release (Common)
79
Elderberries (Elderberries, raw) 1 cup
8.7mcg (2% DV)
Standard Release (Common)
80
Rhubarb (Rhubarb, raw) 1 cup, diced
8.5mcg (2% DV)
Standard Release (Common)
81
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
8.4mcg (2% DV)
Standard Release (Common)
82
Mulberries (Mulberries, raw) 1 cup
8.4mcg (2% DV)
Standard Release (Common)
83
Plums (Plums, raw) 1 cup, sliced
8.3mcg (2% DV)
Standard Release (Common)
84
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
7.8mcg (2% DV)
Standard Release (Common)
85
Nectarines (Nectarines, raw) 1 cup slices
7.2mcg (2% DV)
Standard Release (Common)
86
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
6.4mcg (2% DV)
Standard Release (Common)
87
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
6.2mcg (2% DV)
Standard Release (Common)
88
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
6.2mcg (2% DV)
Standard Release (Common)
89
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
6.2mcg (2% DV)
Standard Release (Common)
90
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
5.8mcg (1% DV)
Standard Release (Common)
91
Limes (Limes, raw) 1 fruit (2 inch dia)
5.4mcg (1% DV)
Standard Release (Common)
92
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
5.2mcg (1% DV)
Standard Release (Common)
93
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
5.1mcg (1% DV)
Standard Release (Common)
94
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
5mcg (1% DV)
Standard Release (Common)
95
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
4.8mcg (1% DV)
Standard Release (Common)
96
Watermelon (Watermelon, raw) 1 cup, balls
4.6mcg (1% DV)
Standard Release (Common)
97
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
4mcg (1% DV)
Standard Release (Common)
98
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
4mcg (1% DV)
Standard Release (Common)
99
Figs (Figs, raw) 1 large (2-1/2 inch dia)
3.8mcg (1% DV)
Standard Release (Common)
100
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
3.8mcg (1% DV)
Standard Release (Common)
101
Grapes (Grapes, american type (slip skin), raw) 1 cup
3.7mcg (1% DV)
Standard Release (Common)
102
Medjool Dates (Dates, medjool) 1 date, pitted
3.6mcg (1% DV)
Standard Release (Common)
103
Kumquats (Kumquats, raw) 1 fruit without refuse
3.2mcg (1% DV)
Standard Release (Common)
104
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
3mcg (1% DV)
Standard Release (Common)
105
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
2.8mcg (1% DV)
Standard Release (Common)
106
Zante Currants (Currants, zante, dried) 1 oz handful
2.8mcg (1% DV)
Standard Release (Common)
107
Quinces (Quinces, raw) 1 fruit without refuse
2.8mcg (1% DV)
Standard Release (Common)
108
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
2.7mcg (1% DV)
Standard Release (Common)
109
Dried Figs (Figs, dried, uncooked) 3 figs
2.2mcg (1% DV)
Standard Release (Common)
110
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
2mcg (1% DV)
Standard Release (Common)
111
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
1.3mcg (0% DV)
Standard Release (Common)
112
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
1.2mcg (0% DV)
Standard Release (Common)
113
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
1.2mcg (0% DV)
Standard Release (Common)
114
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
1.1mcg (0% DV)
Standard Release (Common)
115
Cranberries (Cranberries, raw) 1 cup, chopped
1.1mcg (0% DV)
Standard Release (Common)
116
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.9mcg (0% DV)
Standard Release (Common)
117
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
0.6mcg (0% DV)
Standard Release (Common)
118
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.5mcg (0% DV)
Standard Release (Common)
119
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0.3mcg (0% DV)
Standard Release (Common)
120
Canned Prune Juice (Prune juice, canned) 1 cup
0mcg (0% DV)
Standard Release (Common)
121
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0mcg (0% DV)
Standard Release (Common)
122
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0mcg (0% DV)
Standard Release (Common)
123
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0mcg (0% DV)
Standard Release (Common)
124
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0mcg (0% DV)
Standard Release (Common)
125
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0mcg (0% DV)
Standard Release (Common)
126
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0mcg (0% DV)
Standard Release (Common)
127
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0mcg (0% DV)
Standard Release (Common)
128
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
0mcg (0% DV)
Standard Release (Common)
129
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0mcg (0% DV)
Standard Release (Common)
130
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
0mcg (0% DV)
Standard Release (Common)