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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
Boysenberries (Frozen) (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
Loganberries (Frozen) (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 (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
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
Litchis (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 (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 (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) (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
Tamarinds (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 Cherries (West Indian Cherry) (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
Sour Red Cherries (Frozen) (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
Cherries (Sweet) (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 (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 Litchis (Litchis Dried) 1 fruit
0.3mcg (0% DV)
Standard Release (Common)
120
Shredded Coconut Meat (Sweetened) (Prune Juice Canned) 1 cup
0mcg (0% DV)
Standard Release (Common)
121
Apple Juice (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)
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