Nutrient Rankings/Folate

🥦 Fruits and Fruit Juices — Highest Folate(per 100g)

Required for DNA synthesis and cell division, and critical before and during early pregnancy. Richest in legumes and leafy greens. FDA Daily Value: 400μg.

#	Food	Category	Folate(μg)	% DV
🥇	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	128.7	32%
🥈	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	116.1	29%
🥉	Avocados, raw, California	Fruits and Fruit Juices	89	22%
4	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	81	20%
5	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	77	19%
6	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	77	19%
7	Mango, dried, sweetened	Fruits and Fruit Juices	68	17%
8	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	63	16%
9	Plantains, yellow, baked	Fruits and Fruit Juices	53	13%
10	Guavas, common, raw	Fruits and Fruit Juices	49	12%
11	Plantains, green, boiled	Fruits and Fruit Juices	48	12%
12	Mangos, raw	Fruits and Fruit Juices	43	11%
13	Baobab powder	Fruits and Fruit Juices	43	11%
14	Oranges, raw, California, valencias	Fruits and Fruit Juices	39	10%
15	Pomegranates, raw	Fruits and Fruit Juices	38	10%
16	Papayas, raw	Fruits and Fruit Juices	37	9%
17	Pineapple juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	37	9%
18	Durian, raw or frozen	Fruits and Fruit Juices	36	9%
19	Fruit juice smoothie, NAKED JUICE, strawberry banana	Fruits and Fruit Juices	35	9%
20	Avocados, raw, Florida	Fruits and Fruit Juices	35	9%
21	Blackberries, frozen, unsweetened	Fruits and Fruit Juices	34	9%
22	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	34	9%
23	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	34	9%
24	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	32.85	8%
25	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	31	8%
26	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	31	8%
27	Oranges, raw, all commercial varieties	Fruits and Fruit Juices	30	8%
28	Oranges, raw, with peel	Fruits and Fruit Juices	30	8%
29	Fruit juice smoothie, ODWALLA, strawberry banana	Fruits and Fruit Juices	30	8%
30	Raspberries, puree, with seeds	Fruits and Fruit Juices	30	8%

1–30 of 320 foods

🥦 Fruits and Fruit Juices — Highest Folate(per 100g)

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