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34 Grains and Pasta Highest in Folate (B9)

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400μg Folate (B9) = 100% DV
  1. 134.4μg (34% DV) in 1 cup
  2. 107.9μg (27% DV) in 1 cup
  3. 102.4μg (26% DV) in 1 cup
  4. 91.6μg (23% DV) in 1 cup
  5. 87.4μg (22% DV) in 1 cup
  6. 77.7μg (19% DV) in 1 cup
  7. 62.9μg (16% DV) in 1 cup
  8. 54.1μg (14% DV) in 1 cup
  9. 51μg (13% DV) in 1 cup
  10. 48.9μg (12% DV) in 1 cup
  11. 45.4μg (11% DV) in 1 cup
  12. 42.6μg (11% DV) in 1 cup
  13. 33.1μg (8% DV) in 1 cup
  14. 32.8μg (8% DV) in 1 cup
  15. 30.5μg (8% DV) in 1 cup
  16. 30.5μg (8% DV) in 1 cup
  17. 30.3μg (8% DV) in 1 cup
  18. 25.2μg (6% DV) in 1 cup
  19. 25.1μg (6% DV) in 1 cup
  20. 24.6μg (6% DV) in 1 cup spaghetti not packed
  21. 23.6μg (6% DV) in 1 cup, cooked
  22. 23.5μg (6% DV) in 1 cup
  23. 18.9μg (5% DV) in 1 cup
  24. 18.2μg (5% DV) in 1 cup
  25. 14μg (4% DV) in 1 cup
  26. 13.1μg (3% DV) in 1 cup
  27. 8.7μg (2% DV) in 1 cup spaghetti not packed
  28. 8.4μg (2% DV) in 1 cup
  29. 8μg (2% DV) in 1 cup
  30. 7.8μg (2% DV) in 1 cup
  31. 4.7μg (1% DV) in 1 tablespoon
  32. 3.5μg (1% DV) in 1 cup
  33. 1.8μg in 1 cup
  34. 1.7μg in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.