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, blackberry, kiwi, strawberries, jackfruit, cantaloupe, raspberries and banana. Other folate rich fruits are honeydew, 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 .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Avocado

image of 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

image of 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

image of 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

Blackberry

image of blackberry

1 cup of blackberry contains 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

Kiwi

image of kiwi

In 1 cup, kiwi has 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

Strawberries

image of 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

image of 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

image of 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

image of 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

Banana

image of banana

1 medium banana contains 24ug of folate, or about 6% for adults.
Folate (Vit B9)
24ug in
1 medium (118g)
45ug in
200 Calories (225g)
6%
11%
Complete nutrition for Banana

Honeydew

image of honeydew

In 1 cup, honeydew has 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

Orange

image of orange

In 1 fruit, orange contains 26ug of folate, or about 6% for adults.
Folate (Vit B9)
26ug in
1 fruit (151g)
74ug in
200 Calories (435g)
6%
18%
Complete nutrition for Orange

Passion Fruit

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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


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