Fruits High in Folate: Top 30 per 100 g & per Serving
Per 100 g, the fruits highest in folate are Avocados (raw, California) (89 µg, 22% DV), Avocado (raw) (81 µg, 20% DV) and Mango (raw) (43 µg, 11% DV). Per typical serving, Avocado (raw) gives the most: 1 avocado (201 g) has 163 µg (41% DV). 12 of the 70 fruits ranked are a good source (10% DV or more) in a typical serving; 5 reach 20% DV, the FDA bar for “high in”.
Highest in folate per 100 g
30 of 70 ranked fruits, most folate first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Avocados (raw, California) | 89 µg22% DV | 1 fruit136 g | 121 µg30% DV | 107 µg |
| 2 | Avocado (raw) | 81 µg20% DV | 1 avocado201 g | 163 µg41% DV | 101 µg |
| 3 | Mango (raw) | 43 µg11% DV | 1 fruit without refuse336 g | 144 µg36% DV | 143 µg |
| 4 | Oranges (raw, California, valencias) | 39 µg10% DV | 1 fruit121 g | 47 µg12% DV | 159 µg |
| 5 | Pomegranates (raw) | 38 µg10% DV | 1 pomegranate282 g | 107 µg27% DV | 92 µg |
| 6 | Papayas (raw) | 37 µg9% DV | 1 fruit157 g | 58 µg15% DV | 172 µg |
| 7 | Avocados (raw, Florida) | 35 µg9% DV | 1 fruit without skin and seeds304 g | 106 µg27% DV | 58 µg |
| 8 | Oranges (raw, navels) | 34 µg9% DV | 1 fruit140 g | 48 µg12% DV | 139 µg |
| 9 | Orange juice (raw) | 30 µg8% DV | 1 fruit yields86 g | 26 µg6% DV | 133 µg |
| 9 | Orange peel (raw) | 30 µg8% DV | 1 tbsp6 g | 1.8 µg<1% DV | 62 µg |
| 9 | Orange (raw) | 30 µg8% DV | 1 large184 g | 55 µg14% DV | 128 µg |
| 9 | Oranges (raw, with peel) | 30 µg8% DV | 1 fruit without seeds159 g | 48 µg12% DV | 95 µg |
| 13 | Strawberries (canned, heavy syrup pack, solids and liquids) | 28 µg7% DV | 1 cup254 g | 71 µg18% DV | 61 µg |
| 14 | Pomegranate juice (bottled) | 24 µg6% DV | 1 cup249 g | 60 µg15% DV | 89 µg |
| 14 | Strawberries (raw) | 24 µg6% DV | 1 extra large27 g | 6.5 µg2% DV | 150 µg |
| 16 | Banana (raw) | 20 µg5% DV | 1 medium118 g | 24 µg6% DV | 45 µg |
| 16 | Lemon juice (raw) | 20 µg5% DV | 1 lemon yields48 g | 9.6 µg2% DV | 182 µg |
| 18 | Honeydew melon (raw) | 19 µg5% DV | 1 wedge125 g | 24 µg6% DV | 106 µg |
| 18 | Pineapple (raw, extra sweet variety) | 19 µg5% DV | 1 slice166 g | 32 µg8% DV | 75 µg |
| 20 | Pineapple (raw) | 18 µg5% DV | 1 slice166 g | 30 µg7% DV | 72 µg |
| 21 | Oranges (raw, Florida) | 17 µg4% DV | 1 fruit141 g | 24 µg6% DV | 74 µg |
| 22 | Tangerines (mandarin oranges, raw) | 16 µg4% DV | 1 medium88 g | 14 µg4% DV | 60 µg |
| 23 | Strawberries (frozen, sweetened, sliced) | 15 µg4% DV | 1 cup255 g | 38 µg10% DV | 31 µg |
| 24 | Orange-grapefruit juice (canned or bottled, unsweetened) | 14 µg4% DV | 1 cup247 g | 35 µg9% DV | 65 µg |
| 25 | Lemon peel (raw) | 13 µg3% DV | 1 tbsp6 g | 0.78 µg<1% DV | 55 µg |
| 26 | Blueberries (dried, sweetened) | 12 µg3% DV | 1/4 cup40 g | 4.8 µg1% DV | 7.6 µg |
| 26 | Grapefruit juice (pink or red, with added calcium) | 12 µg3% DV | 1 cup252 g | 30 µg8% DV | 62 µg |
| 28 | Lemons (raw, without peel) | 11 µg3% DV | 1 fruit58 g | 6.4 µg2% DV | 76 µg |
| 28 | Pineapple (raw, traditional varieties) | 11 µg3% DV | 1 slice175 g | 19 µg5% DV | 49 µg |
| 30 | Grapefruit juice (pink, raw) | 10 µg3% DV | 1 fruit yields196 g | 20 µg5% DV | 51 µg |
Most folate per typical serving
The same fruits ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Avocado (raw) | 81 µg20% DV | 1 avocado201 g | 163 µg41% DV | 101 µg |
| 2 | Mango (raw) | 43 µg11% DV | 1 fruit without refuse336 g | 144 µg36% DV | 143 µg |
| 3 | Avocados (raw, California) | 89 µg22% DV | 1 fruit136 g | 121 µg30% DV | 107 µg |
| 4 | Pomegranates (raw) | 38 µg10% DV | 1 pomegranate282 g | 107 µg27% DV | 92 µg |
| 5 | Avocados (raw, Florida) | 35 µg9% DV | 1 fruit without skin and seeds304 g | 106 µg27% DV | 58 µg |
| 6 | Strawberries (canned, heavy syrup pack, solids and liquids) | 28 µg7% DV | 1 cup254 g | 71 µg18% DV | 61 µg |
| 7 | Pomegranate juice (bottled) | 24 µg6% DV | 1 cup249 g | 60 µg15% DV | 89 µg |
| 8 | Papayas (raw) | 37 µg9% DV | 1 fruit157 g | 58 µg15% DV | 172 µg |
| 9 | Orange (raw) | 30 µg8% DV | 1 large184 g | 55 µg14% DV | 128 µg |
| 10 | Oranges (raw, with peel) | 30 µg8% DV | 1 fruit without seeds159 g | 48 µg12% DV | 95 µg |
| 11 | Oranges (raw, navels) | 34 µg9% DV | 1 fruit140 g | 48 µg12% DV | 139 µg |
| 12 | Oranges (raw, California, valencias) | 39 µg10% DV | 1 fruit121 g | 47 µg12% DV | 159 µg |
| 13 | Strawberries (frozen, sweetened, sliced) | 15 µg4% DV | 1 cup255 g | 38 µg10% DV | 31 µg |
| 14 | Orange-grapefruit juice (canned or bottled, unsweetened) | 14 µg4% DV | 1 cup247 g | 35 µg9% DV | 65 µg |
| 15 | Pineapple (raw, extra sweet variety) | 19 µg5% DV | 1 slice166 g | 32 µg8% DV | 75 µg |
Most folate per 200 kcal
Nutrient density: folate for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Lemon juice (raw) | 20 µg5% DV | 1 lemon yields48 g | 9.6 µg2% DV | 182 µg |
| 2 | Papayas (raw) | 37 µg9% DV | 1 fruit157 g | 58 µg15% DV | 172 µg |
| 3 | Oranges (raw, California, valencias) | 39 µg10% DV | 1 fruit121 g | 47 µg12% DV | 159 µg |
| 4 | Strawberries (raw) | 24 µg6% DV | 1 extra large27 g | 6.5 µg2% DV | 150 µg |
| 5 | Mango (raw) | 43 µg11% DV | 1 fruit without refuse336 g | 144 µg36% DV | 143 µg |
| 6 | Oranges (raw, navels) | 34 µg9% DV | 1 fruit140 g | 48 µg12% DV | 139 µg |
| 7 | Orange juice (raw) | 30 µg8% DV | 1 fruit yields86 g | 26 µg6% DV | 133 µg |
| 8 | Orange (raw) | 30 µg8% DV | 1 large184 g | 55 µg14% DV | 128 µg |
| 9 | Avocados (raw, California) | 89 µg22% DV | 1 fruit136 g | 121 µg30% DV | 107 µg |
| 10 | Lemon juice from concentrate (canned or bottled) | 9 µg2% DV | 1 cup244 g | 22 µg5% DV | 106 µg |
| 11 | Honeydew melon (raw) | 19 µg5% DV | 1 wedge125 g | 24 µg6% DV | 106 µg |
| 12 | Avocado (raw) | 81 µg20% DV | 1 avocado201 g | 163 µg41% DV | 101 µg |
| 13 | Oranges (raw, with peel) | 30 µg8% DV | 1 fruit without seeds159 g | 48 µg12% DV | 95 µg |
| 14 | Pomegranates (raw) | 38 µg10% DV | 1 pomegranate282 g | 107 µg27% DV | 92 µg |
| 15 | Pomegranate juice (bottled) | 24 µg6% DV | 1 cup249 g | 60 µg15% DV | 89 µg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with folate, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Pineapple juice (frozen concentrate, unsweetened, undiluted) | 37 µg9% DV | 1 can216 g | 80 µg20% DV | 41 µg |
| Raspberry juice concentrate | 9 µg2% DV | 100 g | 9 µg2% DV | 8.1 µg |
Which foods are ranked
- The 73 fruits on CalorieExplorer with a reported folate value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (70 fruits); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for folate, 400 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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