Foods high in folate

Frozen orange juice concentrate, unsweetened tops the list with 202 µg per serving. 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)202 µg50% DV
  2. 2Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)202 µg50% DV
  3. 3Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)163 µg41% DV
  4. 4Pomegranates, rawFruits and Fruit Juices · 1 pomegranate (4" dia) (282 g)107 µg27% DV
  5. 5Durian, raw or frozenFruits and Fruit Juices · 1 cup, chopped or diced (243 g)87.5 µg22% DV
  6. 6Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)87 µg22% DV
  7. 7Frozen boysenberries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (132 g)83.2 µg21% DV
  8. 8Raw common guavasFruits and Fruit Juices · 1 cup (165 g)80.8 µg20% DV
  9. 9Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)79.9 µg20% DV
  10. 10Naked Juice Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (228 g)79.8 µg20% DV
  11. 11Green plantains, rawFruits and Fruit Juices · 1 plantain (267 g)74.8 µg19% DV
  12. 12Orange juice, rawFruits and Fruit Juices · 1 cup (248 g)74.4 µg19% DV
  13. 13Yellow plantains, bakedFruits and Fruit Juices · 1 cup (139 g)73.7 µg18% DV
  14. 14Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)71.1 µg18% DV
  15. 15Raw mangosFruits and Fruit Juices · 1 cup pieces (165 g)71 µg18% DV
  16. 16California Valencia oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (180 g)70.2 µg18% DV
  17. 17Odwalla Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (233 g)69.9 µg17% DV
  18. 18Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)69.1 µg17% DV
  19. 19Green plantains, boiledFruits and Fruit Juices · 1 cup (137 g)65.8 µg16% DV
  20. 20Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)65 µg16% DV
  21. 21Canned mangosteen in syrupFruits and Fruit Juices · 1 cup, drained (196 g)60.8 µg15% DV
  22. 22Canned unsweetened orange juiceFruits and Fruit Juices · 1 cup (249 g)59.8 µg15% DV
  23. 23Bottled pomegranate juiceFruits and Fruit Juices · 1 cup (249 g)59.8 µg15% DV
  24. 24Yellow plantains, rawFruits and Fruit Juices · 1 plantain (270 g)59.4 µg15% DV
  25. 25Bolthouse Farms Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (233 g)55.9 µg14% DV
  26. 26Feijoa, rawFruits and Fruit Juices · 1 cup, pureed (243 g)55.9 µg14% DV
  27. 27Oranges, rawFruits and Fruit Juices · 1 large (3-1/16" dia) (184 g)55.2 µg14% DV
  28. 28Papayas, rawFruits and Fruit Juices · 1 cup 1" pieces (145 g)53.6 µg13% DV
  29. 29Navel oranges, rawFruits and Fruit Juices · 1 NLEA serving (154 g)52.4 µg13% DV
  30. 30Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)51.3 µg13% DV
  31. 31Oranges with peel, rawFruits and Fruit Juices · 1 cup (170 g)51 µg13% DV
  32. 32Raw lemon juiceFruits and Fruit Juices · 1 cup (244 g)48.8 µg12% DV
  33. 33Chilled orange juice, from concentrateFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  34. 34Chilled orange juice, from concentrate, added calciumFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  35. 35Orange juice, chilled, includes from concentrate, with added calcium and vitamin DFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  36. 36Orange juice, chilled, from concentrate, fortifiedFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  37. 37Orange juice, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  38. 38Diluted frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (249 g)47.3 µg12% DV
  39. 39Pineapple juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (250 g)45 µg11% DV
  40. 40Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices · 1 cup (250 g)45 µg11% DV
  41. 41Frozen melon ballsFruits and Fruit Juices · 1 cup, unthawed (173 g)45 µg11% DV
  42. 42California avocados, rawFruits and Fruit Juices · 1 NLEA serving (50 g)44.5 µg11% DV
  43. 43Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)41.3 µg10% DV
  44. 44Navel oranges, rawFruits and Fruit Juices · 1 cup sections no membranes (165 g)41.3 µg10% DV
  45. 45Jackfruit, rawFruits and Fruit Juices · 1 cup, sliced (165 g)39.6 µg10% DV
  46. 46Red raspberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (140 g)39.2 µg10% DV
  47. 47Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)39.1 µg10% DV
  48. 48Strawberries, frozen, sweetened, slicedFruits and Fruit Juices · 1 cup, thawed (255 g)38.3 µg10% DV
  49. 49Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)38.2 µg10% DV
  50. 50Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYFruits and Fruit Juices · 1 cup (251 g)37.6 µg9% DV
  51. 51Strawberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, thawed (221 g)37.6 µg9% DV
  52. 52Green kiwifruit, rawFruits and Fruit Juices · 1 NLEA serving (148 g)37 µg9% DV
  53. 53Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)36.8 µg9% DV
  54. 54Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)36 µg9% DV
  55. 55Cranberry juice blend, 100% juice, fortifiedFruits and Fruit Juices · 6.75 fl oz (200 g)36 µg9% DV
  56. 56Sugar-apples, rawFruits and Fruit Juices · 1 cup, pulp (250 g)35 µg9% DV
  57. 57Orange-grapefruit juice, canned or bottled, unsweetenedFruits and Fruit Juices · 1 cup (247 g)34.6 µg9% DV
  58. 58Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)33.9 µg8% DV
  59. 59Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)33 µg8% DV
  60. 60Odwalla Original Superfood smoothieFruits and Fruit Juices · 1 cup (227 g)31.8 µg8% DV
  61. 61Soursop, rawFruits and Fruit Juices · 1 cup, pulp (225 g)31.5 µg8% DV
  62. 62Florida oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (185 g)31.4 µg8% DV
  63. 63Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices · 1 cup (257 g)30.8 µg8% DV
  64. 64Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)30.8 µg8% DV
  65. 65Pink or red grapefruit juice, with calciumFruits and Fruit Juices · 1 cup (252 g)30.2 µg8% DV
  66. 66Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and EFruits and Fruit Juices · 1 cup (250 g)30 µg8% DV
  67. 67Pineapple, rawFruits and Fruit Juices · 1 cup, chunks (165 g)29.7 µg7% DV
  68. 68Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)28.2 µg7% DV
  69. 69Pink and red grapefruit, raw, CA/AZFruits and Fruit Juices · 1 cup sections, with juice (230 g)27.6 µg7% DV
  70. 70White grapefruit, raw, CAFruits and Fruit Juices · 1 cup sections, with juice (230 g)27.6 µg7% DV
  71. 71Bananas, overripe, rawFruits and Fruit Juices · 1 Banana Peeled (110 g)27.5 µg7% DV
  72. 72Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices · 1 cup (250 g)27.5 µg7% DV
  73. 73Frozen pineapple chunks, sweetenedFruits and Fruit Juices · 1 cup, chunks (245 g)26.9 µg7% DV
  74. 74Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)26.9 µg7% DV
  75. 75Litchis, rawFruits and Fruit Juices · 1 cup (190 g)26.6 µg7% DV
  76. 76Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)25.8 µg6% DV
  77. 77Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (319 g)25.5 µg6% DV
  78. 78Honeydew melon, rawFruits and Fruit Juices · 1 NLEA serving (134 g)25.5 µg6% DV
  79. 79Zespri SunGold kiwifruit, rawFruits and Fruit Juices · 1 fruit (81 g)25.1 µg6% DV
  80. 80Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)25 µg6% DV
  81. 81Grapefruit juice, white, canned, sweetenedFruits and Fruit Juices · 1 cup (250 g)25 µg6% DV
  82. 82Jackfruit, canned, syrup packFruits and Fruit Juices · 1 cup, drained (178 g)24.9 µg6% DV
  83. 83Pink grapefruit juice, rawFruits and Fruit Juices · 1 cup (247 g)24.7 µg6% DV
  84. 84Raw white grapefruit juiceFruits and Fruit Juices · 1 cup (247 g)24.7 µg6% DV
  85. 85Orange pineapple juice blendFruits and Fruit Juices · 8 fl oz (246 g)24.6 µg6% DV
  86. 86Lime juice, rawFruits and Fruit Juices · 1 cup (242 g)24.2 µg6% DV
  87. 87Sapodilla, rawFruits and Fruit Juices · 1 sapodilla (170 g)23.8 µg6% DV
  88. 88Bananas, rawFruits and Fruit Juices · 1 medium (7" to 7-7/8" long) (118 g)23.6 µg6% DV
  89. 89Canned tropical fruit salad, heavy syrupFruits and Fruit Juices · 1 cup (257 g)23.1 µg6% DV
  90. 90Raw grapefruit, pink, red, and whiteFruits and Fruit Juices · 1 cup sections, with juice (230 g)23 µg6% DV
  91. 91White grapefruit, rawFruits and Fruit Juices · 1 cup sections, with juice (230 g)23 µg6% DV
  92. 92Canned grapefruit sections, light syrupFruits and Fruit Juices · 1 cup (254 g)22.9 µg6% DV
  93. 93Canned grapefruit sections, juice packFruits and Fruit Juices · 1 cup (249 g)22.4 µg6% DV
  94. 94Cantaloupe, rawFruits and Fruit Juices · 1 cup cubes (160 g)22.4 µg6% DV
  95. 95Canned grapefruit sections, water packFruits and Fruit Juices · 1 cup (244 g)22 µg5% DV
  96. 96Lemon juice from concentrate, canned or bottledFruits and Fruit Juices · 1 cup (244 g)22 µg5% DV
  97. 97Extra sweet pineapple, rawFruits and Fruit Juices · 1 NLEA serving (112 g)21.3 µg5% DV
  98. 98Pink and red grapefruit, raw, FLFruits and Fruit Juices · 1 cup sections, with juice (230 g)20.7 µg5% DV
  99. 99Raw white grapefruit, FloridaFruits and Fruit Juices · 1 cup sections, with juice (230 g)20.7 µg5% DV
  100. 100Canned sour cherries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)20.5 µg5% DV

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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.