Top Fruits High in Folate (Vit B9)
About Fruits and Folate (Vit B9)
There are quite a number of fruits rich in folate, and most of this list will provide a significant portion of your recommended daily values.Some of the highest folate fruits include avocado, mango, papaya, kiwi, blackberry, strawberries, jackfruit, cantaloupe, raspberries and honeydew. Other folate rich fruits are pineapple, orange, passion fruit, grapefruit, lemon, apricot, lime, currants, rhubarb and pears.
We calculated the top fruits for folate by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in folate .
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Avocado
In 1 cup, avocado
has
205ug of
folate, or about
51% for adults.
| Folate (Vit B9) | |
|---|---|
|
205ug in 1 cup (230g) |
107ug in
200 Calories (120g) |
|
51%
|
27%
|
Complete nutrition for Avocado
Mango
1 cup of mango
contains
71ug of
folate, or about
18% for adults.
| Folate (Vit B9) | |
|---|---|
|
71ug in 1 cup (165g) |
143ug in
200 Calories (333g) |
|
18%
|
36%
|
Complete nutrition for Mango
Papaya
In 1 cup, papaya
has
54ug of
folate, or about
13% for adults.
| Folate (Vit B9) | |
|---|---|
|
54ug in 1 cup (145g) |
172ug in
200 Calories (465g) |
|
13%
|
43%
|
Complete nutrition for Papaya
Kiwi
1 cup of kiwi
contains
45ug of
folate, or about
11% for adults.
| Folate (Vit B9) | |
|---|---|
|
45ug in 1 cup (180g) |
82ug in
200 Calories (328g) |
|
11%
|
20%
|
Complete nutrition for Kiwi
Blackberry
In 1 cup, blackberry
has
36ug of
folate, or about
9% for adults.
| Folate (Vit B9) | |
|---|---|
|
36ug in 1 cup (144g) |
116ug in
200 Calories (465g) |
|
9%
|
29%
|
Complete nutrition for Blackberry
Strawberries
1 cup of strawberry
contains
36ug of
folate, or about
9% for adults.
| Folate (Vit B9) | |
|---|---|
|
36ug in 1 cup (152g) |
150ug in
200 Calories (625g) |
|
9%
|
37%
|
Complete nutrition for Strawberries
Jackfruit
In 1 cup, jackfruit
has
40ug of
folate, or about
10% for adults.
| Folate (Vit B9) | |
|---|---|
|
40ug in 1 cup (165g) |
51ug in
200 Calories (211g) |
|
10%
|
13%
|
Complete nutrition for Jackfruit
Cantaloupe
1 melon of cantaloupe
contains
171ug of
folate, or about
43% for adults.
| Folate (Vit B9) | |
|---|---|
|
171ug in 1 melon (814g) |
124ug in
200 Calories (588g) |
|
43%
|
31%
|
Complete nutrition for Cantaloupe
Raspberries
In 1 cup, raspberry
has
26ug of
folate, or about
6% for adults.
| Folate (Vit B9) | |
|---|---|
|
26ug in 1 cup (123g) |
81ug in
200 Calories (385g) |
|
6%
|
20%
|
Complete nutrition for Raspberries
Honeydew
1 cup of honeydew
contains
32ug of
folate, or about
8% for adults.
| Folate (Vit B9) | |
|---|---|
|
32ug in 1 cup (170g) |
106ug in
200 Calories (556g) |
|
8%
|
26%
|
Complete nutrition for Honeydew
Pineapple
In 1 cup, pineapple
has
30ug of
folate, or about
7% for adults.
| Folate (Vit B9) | |
|---|---|
|
30ug in 1 cup (165g) |
72ug in
200 Calories (400g) |
|
7%
|
18%
|
Complete nutrition for Pineapple
Orange
1 cup of orange
contains
31ug of
folate, or about
8% for adults.
| Folate (Vit B9) | |
|---|---|
|
31ug in 1 cup (185g) |
74ug in
200 Calories (435g) |
|
8%
|
18%
|
Complete nutrition for Orange
Passion Fruit
In 1 cup, passion fruit
has
33ug of
folate, or about
8% for adults.
| Folate (Vit B9) | |
|---|---|
|
33ug in 1 cup (236g) |
29ug in
200 Calories (206g) |
|
8%
|
7%
|
Complete nutrition for Passion Fruit
Grapefruit
1 cup of grapefruit
contains
30ug of
folate, or about
7% for adults.
| Folate (Vit B9) | |
|---|---|
|
30ug in 1 cup (230g) |
62ug in
200 Calories (476g) |
|
7%
|
15%
|
Complete nutrition for Grapefruit
Lemon
In 1 fruit, lemon
has
6.4ug of
folate, or about
2% for adults.
| Folate (Vit B9) | |
|---|---|
|
6.4ug in 1 fruit (58g) |
76ug in
200 Calories (690g) |
|
2%
|
19%
|
Complete nutrition for Lemon
Apricot
1 cup of apricot
contains
14ug of
folate, or about
3% for adults.
| Folate (Vit B9) | |
|---|---|
|
14ug in 1 cup (155g) |
37ug in
200 Calories (417g) |
|
3%
|
9%
|
Complete nutrition for Apricot
Lime
In 1 fruit, lime
has
5.4ug of
folate, or about
1% for adults.
| Folate (Vit B9) | |
|---|---|
|
5.4ug in 1 fruit (67g) |
53ug in
200 Calories (667g) |
|
1%
|
13%
|
Complete nutrition for Lime
Currants
1 cup of currant
contains
9ug of
folate, or about
2% for adults.
| Folate (Vit B9) | |
|---|---|
|
9ug in 1 cup (112g) |
29ug in
200 Calories (357g) |
|
2%
|
7%
|
Complete nutrition for Currants
Rhubarb
In 1 cup, rhubarb
has
8.5ug of
folate, or about
2% for adults.
| Folate (Vit B9) | |
|---|---|
|
8.5ug in 1 cup (122g) |
67ug in
200 Calories (952g) |
|
2%
|
17%
|
Complete nutrition for Rhubarb
Pears
1 cup of pear
contains
9.8ug of
folate, or about
2% for adults.
| Folate (Vit B9) | |
|---|---|
|
9.8ug in 1 cup (140g) |
25ug in
200 Calories (351g) |
|
2%
|
6%
|
Complete nutrition for Pears