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33 Grains and Pasta Highest in Folate (B9)

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400μg Folate (B9) = 100% DV
  1. Egg Noodles (Cooked)
    134.4μg (34% DV) in 1 cup
  2. Spinach Egg Noodles (Cooked)
    102.4μg (26% DV) in 1 cup
  3. Cooked Long-grain White Rice
    91.6μg (23% DV) in 1 cup
  4. Uncooked Oats
    87.4μg (22% DV) in 1 cup
  5. Quinoa Cooked
    77.7μg (19% DV) in 1 cup
  6. Yellow Cornmeal (Grits)
    62.9μg (16% DV) in 1 cup
  7. Cooked Amaranth
    54.1μg (14% DV) in 1 cup
  8. Buckwheat (Uncooked)
    51μg (13% DV) in 1 cup
  9. Oat Bran
    48.9μg (12% DV) in 1 cup
  10. Cooked Teff
    45.4μg (11% DV) in 1 cup
  11. Cooked Wild Rice
    42.6μg (11% DV) in 1 cup
  12. Cooked Millet
    33.1μg (8% DV) in 1 cup
  13. Cooked Bulgur
    32.8μg (8% DV) in 1 cup
  14. Uncooked Yellow Cornmeal
    30.5μg (8% DV) in 1 cup
  15. Uncooked Whole-Grain Cornmeal
    30.5μg (8% DV) in 1 cup
  16. Whole Grain Sorghum Flour
    30.3μg (8% DV) in 1 cup
  17. Cooked Spelt
    25.2μg (6% DV) in 1 cup
  18. Cooked Pearled Barley
    25.1μg (6% DV) in 1 cup
  19. Whole Wheat Pasta
    24.6μg (6% DV) in 1 cup spaghetti not packed
  20. Cooked Couscous
    23.6μg (6% DV) in 1 cup, cooked
  21. Roasted Buckwheat Groats
    23.5μg (6% DV) in 1 cup
  22. Kamut Cooked
    18.9μg (5% DV) in 1 cup
  23. Cooked Long-grain Brown Rice
    18.2μg (5% DV) in 1 cup
  24. Cooked Oatmeal
    14μg (4% DV) in 1 cup
  25. Cooked Oat Bran
    13.1μg (3% DV) in 1 cup
  26. Cooked Pasta (Unenriched)
    8.7μg (2% DV) in 1 cup spaghetti not packed
  27. Gluten Free Corn Noodles (Cooked)
    8.4μg (2% DV) in 1 cup
  28. Japanese Soba Noodles (Buckwheat)
    8μg (2% DV) in 1 cup
  29. Cooked Brown Rice
    7.8μg (2% DV) in 1 cup
  30. Rice Bran
    4.7μg (1% DV) in 1 tablespoon
  31. Cooked Japanese Somen
    3.5μg (1% DV) in 1 cup
  32. Rice Noodles (Cooked)
    1.8μg in 1 cup
  33. Canned Hominy
    1.7μg in 1 cup

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