Foods high in folate

Seedless watermelon, rind, raw tops the list with 153 µg per 100 calories. 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. 1Seedless watermelon, rind, rawFruits and Fruit Juices153 µg
2. 2Frozen boysenberries, unsweetenedFruits and Fruit Juices126 µg
3. 3Raw lemon juiceFruits and Fruit Juices90.9 µg
4. 4Papayas, rawFruits and Fruit Juices86 µg
5. 5California Valencia oranges, rawFruits and Fruit Juices79.6 µg
6. 6Frozen melon ballsFruits and Fruit Juices78.8 µg
7. 7Strawberries, rawFruits and Fruit Juices75 µg
8. 8Raw common guavasFruits and Fruit Juices72.1 µg
9. 9Raw mangosFruits and Fruit Juices71.7 µg
10. 10Raspberry puree, seedlessFruits and Fruit Juices70.7 µg
11. 11Naked Juice Strawberry Banana smoothieFruits and Fruit Juices70 µg
12. 12Navel oranges, rawFruits and Fruit Juices69.4 µg
13. 13Orange juice, rawFruits and Fruit Juices66.7 µg
14. 14Orange juice, no pulp, from concentrate, refrigeratedFruits and Fruit Juices65.3 µg
15. 15Real Lemon juice, from concentrateFruits and Fruit Juices64.7 µg
16. 16Orange juice, no pulp, not from concentrate, refrigeratedFruits and Fruit Juices64.5 µg
17. 17Oranges, rawFruits and Fruit Juices63.8 µg
18. 18Odwalla Strawberry Banana smoothieFruits and Fruit Juices62.5 µg
19. 19Hass avocado, peeled, rawFruits and Fruit Juices62.5 µg
20. 20Acerola juice, rawFruits and Fruit Juices60.9 µg
21. 21Blackberries, rawFruits and Fruit Juices58.1 µg
22. 22Green kiwi, peeled, rawFruits and Fruit Juices56.2 µg
23. 23Raspberry puree, with seedsFruits and Fruit Juices54.5 µg
24. 24California avocados, rawFruits and Fruit Juices53.3 µg
25. 25Navel oranges, rawFruits and Fruit Juices53.2 µg
26. 26Blackberries, frozen, unsweetenedFruits and Fruit Juices53.1 µg
27. 27Lemon juice from concentrate, canned or bottledFruits and Fruit Juices52.9 µg
28. 28Honeydew melon, rawFruits and Fruit Juices52.8 µg
29. 29Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices52.4 µg
30. 30Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices52 µg
31. 31Orange juice, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices51.4 µg
32. 32Diluted frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices51.4 µg
33. 33Clementines, rawFruits and Fruit Juices51.1 µg
34. 34Canned unsweetened orange juiceFruits and Fruit Juices51.1 µg
35. 35Avocados, rawFruits and Fruit Juices50.6 µg
36. 36Red raspberries, frozen, unsweetenedFruits and Fruit Juices50 µg
37. 37Zespri SunGold kiwifruit, rawFruits and Fruit Juices49.2 µg
38. 38Strawberries, frozen, unsweetenedFruits and Fruit Juices48.6 µg
39. 39Red grapefruit juice, not from concentrate, refrigeratedFruits and Fruit Juices47.8 µg
40. 40Oranges with peel, rawFruits and Fruit Juices47.6 µg
41. 41Frozen loganberriesFruits and Fruit Juices47.3 µg
42. 42Bolthouse Farms Strawberry Banana smoothieFruits and Fruit Juices46.2 µg
43. 43Pomegranates, rawFruits and Fruit Juices45.8 µg
44. 44Green kiwifruit, rawFruits and Fruit Juices44.8 µg
45. 45Bottled pomegranate juiceFruits and Fruit Juices44.4 µg
46. 46Acerola, rawFruits and Fruit Juices43.8 µg
47. 47Canned mangosteen in syrupFruits and Fruit Juices42.5 µg
48. 48Cantaloupe, rawFruits and Fruit Juices41.2 µg
49. 49Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYFruits and Fruit Juices40.5 µg
50. 50Chilled orange juice, from concentrate, added calciumFruits and Fruit Juices40.4 µg
51. 51Orange juice, chilled, includes from concentrate, with added calcium and vitamin DFruits and Fruit Juices40.4 µg
52. 52Raspberries, rawFruits and Fruit Juices40.4 µg
53. 53Cranberry juice blend, 100% juice, fortifiedFruits and Fruit Juices40 µg
54. 54Lime juice, rawFruits and Fruit Juices40 µg
55. 55Green plantains, boiledFruits and Fruit Juices39.7 µg
56. 56Chilled orange juice, from concentrateFruits and Fruit Juices38.8 µg
57. 57Orange juice, chilled, from concentrate, fortifiedFruits and Fruit Juices38.8 µg
58. 58Starfruit, rawFruits and Fruit Juices38.7 µg
59. 59Canned boysenberries, heavy syrupFruits and Fruit Juices38.6 µg
60. 60Lime juice, canned, unsweetenedFruits and Fruit Juices38.1 µg
61. 61Rhubarb, frozen, uncookedFruits and Fruit Juices38.1 µg
62. 62Raw lemons, without peelFruits and Fruit Juices37.9 µg
63. 63Feijoa, rawFruits and Fruit Juices37.7 µg
64. 64Extra sweet pineapple, rawFruits and Fruit Juices37.3 µg
65. 65Florida oranges, rawFruits and Fruit Juices37 µg
66. 66Pineapple, rawFruits and Fruit Juices36 µg
67. 67Yellow plantains, bakedFruits and Fruit Juices34.2 µg
68. 68Pineapple juice, canned, unsweetenedFruits and Fruit Juices34 µg
69. 69Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices34 µg
70. 70Rhubarb, rawFruits and Fruit Juices33.3 µg
71. 71Orange-grapefruit juice, canned or bottled, unsweetenedFruits and Fruit Juices32.6 µg
72. 72Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices32.4 µg
73. 73Pink and red grapefruit, raw, CA/AZFruits and Fruit Juices32.4 µg
74. 74White grapefruit, raw, CAFruits and Fruit Juices32.4 µg
75. 75Raw grapefruit, pink, red, and whiteFruits and Fruit Juices31.3 µg
76. 76Pink and red grapefruit, rawFruits and Fruit Juices31 µg
77. 77Orange peel, rawFruits and Fruit Juices30.9 µg
78. 78Pink or red grapefruit juice, with calciumFruits and Fruit Juices30.8 µg
79. 79Cherimoya, rawFruits and Fruit Juices30.7 µg
80. 80Strawberries, canned, heavy syrupFruits and Fruit Juices30.4 µg
81. 81Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices30.4 µg
82. 82White grapefruit, rawFruits and Fruit Juices30.3 µg
83. 83Mandarin oranges, rawFruits and Fruit Juices30.2 µg
84. 84Pink and red grapefruit, raw, FLFruits and Fruit Juices30 µg
85. 85Raw loquatsFruits and Fruit Juices29.8 µg
86. 86Bananas, overripe, rawFruits and Fruit Juices29.4 µg
87. 87Blackberries, canned, heavy syrupFruits and Fruit Juices29.3 µg
88. 88Florida avocados, rawFruits and Fruit Juices29.2 µg
89. 89Cranberry juice, from concentrate, shelf stableFruits and Fruit Juices28.7 µg
90. 90Casaba melon, rawFruits and Fruit Juices28.6 µg
91. 91Naked Juice Green Machine smoothieFruits and Fruit Juices28.3 µg
92. 92Raw white grapefruit, FloridaFruits and Fruit Juices28.1 µg
93. 93Odwalla Original Superfood smoothieFruits and Fruit Juices28 µg
94. 94Raw lemon peelFruits and Fruit Juices27.7 µg
95. 95Raw mameyFruits and Fruit Juices27.5 µg
96. 96Limes, rawFruits and Fruit Juices26.7 µg
97. 97Canned blackberry juiceFruits and Fruit Juices26.3 µg
98. 98Pink grapefruit juice, rawFruits and Fruit Juices25.6 µg
99. 99Raw white grapefruit juiceFruits and Fruit Juices25.6 µg
100. 100Jackfruit, rawFruits and Fruit Juices25.3 µg

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.