Foods high in folate

Hass avocado, peeled, raw tops the list with 129 µg per 100 g. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Hass avocado, peeled, rawFruits and Fruit Juices129 µg32% DV
2. 2Pawpaw, peeled, seeded, rawFruits and Fruit Juices116 µg29% DV
3. 3California avocados, rawFruits and Fruit Juices89 µg22% DV
4. 4Avocados, rawFruits and Fruit Juices81 µg20% DV
5. 5Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices77 µg19% DV
6. 6Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices77 µg19% DV
7. 7Sweetened dried mangoFruits and Fruit Juices68 µg17% DV
8. 8Frozen boysenberries, unsweetenedFruits and Fruit Juices63 µg16% DV
9. 9Yellow plantains, bakedFruits and Fruit Juices53 µg13% DV
10. 10Raw common guavasFruits and Fruit Juices49 µg12% DV
11. 11Green plantains, boiledFruits and Fruit Juices48 µg12% DV
12. 12Baobab powderFruits and Fruit Juices43 µg11% DV
13. 13Raw mangosFruits and Fruit Juices43 µg11% DV
14. 14California Valencia oranges, rawFruits and Fruit Juices39 µg10% DV
15. 15Pomegranates, rawFruits and Fruit Juices38 µg10% DV
16. 16Papayas, rawFruits and Fruit Juices37 µg9% DV
17. 17Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices37 µg9% DV
18. 18Durian, raw or frozenFruits and Fruit Juices36 µg9% DV
19. 19Florida avocados, rawFruits and Fruit Juices35 µg9% DV
20. 20Naked Juice Strawberry Banana smoothieFruits and Fruit Juices35 µg9% DV
21. 21Blackberries, frozen, unsweetenedFruits and Fruit Juices34 µg9% DV
22. 22Canned boysenberries, heavy syrupFruits and Fruit Juices34 µg9% DV
23. 23Navel oranges, rawFruits and Fruit Juices34 µg9% DV
24. 24Green kiwi, peeled, rawFruits and Fruit Juices32.9 µg8% DV
25. 25Zespri SunGold kiwifruit, rawFruits and Fruit Juices31 µg8% DV
26. 26Canned mangosteen in syrupFruits and Fruit Juices31 µg8% DV
27. 27Odwalla Strawberry Banana smoothieFruits and Fruit Juices30 µg8% DV
28. 28Orange juice, rawFruits and Fruit Juices30 µg8% DV
29. 29Orange peel, rawFruits and Fruit Juices30 µg8% DV
30. 30Oranges, rawFruits and Fruit Juices30 µg8% DV
31. 31Oranges with peel, rawFruits and Fruit Juices30 µg8% DV
32. 32Raspberry puree, with seedsFruits and Fruit Juices30 µg8% DV
33. 33Orange juice, no pulp, from concentrate, refrigeratedFruits and Fruit Juices29.9 µg7% DV
34. 34Seedless watermelon, rind, rawFruits and Fruit Juices29.7 µg7% DV
35. 35Raspberry puree, seedlessFruits and Fruit Juices29 µg7% DV
36. 36Orange juice, no pulp, not from concentrate, refrigeratedFruits and Fruit Juices29 µg7% DV
37. 37Green plantains, rawFruits and Fruit Juices28 µg7% DV
38. 38Red raspberries, frozen, unsweetenedFruits and Fruit Juices28 µg7% DV
39. 39Strawberries, canned, heavy syrupFruits and Fruit Juices28 µg7% DV
40. 40Blackberries, canned, heavy syrupFruits and Fruit Juices27 µg7% DV
41. 41Green kiwifruit, rawFruits and Fruit Juices26 µg7% DV
42. 42Frozen loganberriesFruits and Fruit Juices26 µg7% DV
43. 43Frozen melon ballsFruits and Fruit Juices26 µg7% DV
44. 44Frozen sweetened red raspberriesFruits and Fruit Juices26 µg7% DV
45. 45Bananas, overripe, rawFruits and Fruit Juices25 µg6% DV
46. 46Blackberries, rawFruits and Fruit Juices25 µg6% DV
47. 47Navel oranges, rawFruits and Fruit Juices25 µg6% DV
48. 48Clementines, rawFruits and Fruit Juices24 µg6% DV
49. 49Bolthouse Farms Strawberry Banana smoothieFruits and Fruit Juices24 µg6% DV
50. 50Jackfruit, rawFruits and Fruit Juices24 µg6% DV
51. 51Canned unsweetened orange juiceFruits and Fruit Juices24 µg6% DV
52. 52Bottled pomegranate juiceFruits and Fruit Juices24 µg6% DV
53. 53Strawberries, rawFruits and Fruit Juices24 µg6% DV
54. 54Cherimoya, rawFruits and Fruit Juices23 µg6% DV
55. 55Feijoa, rawFruits and Fruit Juices23 µg6% DV
56. 56Yellow plantains, rawFruits and Fruit Juices22 µg6% DV
57. 57Raspberries, rawFruits and Fruit Juices21 µg5% DV
58. 58Bananas, rawFruits and Fruit Juices20 µg5% DV
59. 59Raw lemon juiceFruits and Fruit Juices20 µg5% DV
60. 60Red grapefruit juice, not from concentrate, refrigeratedFruits and Fruit Juices19 µg5% DV
61. 61Dates, deglet noorFruits and Fruit Juices19 µg5% DV
62. 62Honeydew melon, rawFruits and Fruit Juices19 µg5% DV
63. 63Chilled orange juice, from concentrateFruits and Fruit Juices19 µg5% DV
64. 64Chilled orange juice, from concentrate, added calciumFruits and Fruit Juices19 µg5% DV
65. 65Orange juice, chilled, includes from concentrate, with added calcium and vitamin DFruits and Fruit Juices19 µg5% DV
66. 66Orange juice, chilled, from concentrate, fortifiedFruits and Fruit Juices19 µg5% DV
67. 67Orange juice, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices19 µg5% DV
68. 68Diluted frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices19 µg5% DV
69. 69Extra sweet pineapple, rawFruits and Fruit Juices19 µg5% DV
70. 70Cranberry juice blend, 100% juice, fortifiedFruits and Fruit Juices18 µg5% DV
71. 71Pineapple juice, canned, unsweetenedFruits and Fruit Juices18 µg5% DV
72. 72Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices18 µg5% DV
73. 73Pineapple, rawFruits and Fruit Juices18 µg5% DV
74. 74Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices17 µg4% DV
75. 75Kumquats, rawFruits and Fruit Juices17 µg4% DV
76. 76Florida oranges, rawFruits and Fruit Juices17 µg4% DV
77. 77Strawberries, frozen, unsweetenedFruits and Fruit Juices17 µg4% DV
78. 78Mandarin oranges, rawFruits and Fruit Juices16 µg4% DV
79. 79Medjool datesFruits and Fruit Juices15 µg4% DV
80. 80Naked Juice Green Machine smoothieFruits and Fruit Juices15 µg4% DV
81. 81Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYFruits and Fruit Juices15 µg4% DV
82. 82Green plantains, friedFruits and Fruit Juices15 µg4% DV
83. 83Strawberries, frozen, sweetened, slicedFruits and Fruit Juices15 µg4% DV
84. 84Acerola juice, rawFruits and Fruit Juices14 µg4% DV
85. 85Acerola, rawFruits and Fruit Juices14 µg4% DV
86. 86Bananas, ripe and slightly ripe, rawFruits and Fruit Juices14 µg4% DV
87. 87Breadfruit, rawFruits and Fruit Juices14 µg4% DV
88. 88Odwalla Original Superfood smoothieFruits and Fruit Juices14 µg4% DV
89. 89Jackfruit, canned, syrup packFruits and Fruit Juices14 µg4% DV
90. 90Litchis, rawFruits and Fruit Juices14 µg4% DV
91. 91Raw loquatsFruits and Fruit Juices14 µg4% DV
92. 92Raw mameyFruits and Fruit Juices14 µg4% DV
93. 93Cantaloupe, rawFruits and Fruit Juices14 µg4% DV
94. 94Orange-grapefruit juice, canned or bottled, unsweetenedFruits and Fruit Juices14 µg4% DV
95. 95Purple passion fruit, rawFruits and Fruit Juices14 µg4% DV
96. 96Sapodilla, rawFruits and Fruit Juices14 µg4% DV
97. 97Soursop, rawFruits and Fruit Juices14 µg4% DV
98. 98Sugar-apples, rawFruits and Fruit Juices14 µg4% DV
99. 99Tamarinds, rawFruits and Fruit Juices14 µg4% DV
100. 100Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices13 µg3% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.