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34 Grains and Pasta Highest in Folate (B9)

Ranked by a Common Serving Size
400μg Folate (B9) = 100% DV
  1. Egg Noodles (Cooked)
    134.4μg (34% DV) in 1 cup
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  2. Medium Grain White Rice
    107.9μg (27% DV) in 1 cup
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  3. Spinach Egg Noodles (Cooked)
    102.4μg (26% DV) in 1 cup
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  4. White Rice
    91.6μg (23% DV) in 1 cup
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  5. Uncooked Oats
    87.4μg (22% DV) in 1 cup
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  6. Quinoa Cooked
    77.7μg (19% DV) in 1 cup
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  7. Yellow Cornmeal (Grits)
    62.9μg (16% DV) in 1 cup
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  8. Cooked Amaranth
    54.1μg (14% DV) in 1 cup
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  9. Buckwheat (Uncooked)
    51μg (13% DV) in 1 cup
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  10. Oat Bran
    48.9μg (12% DV) in 1 cup
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  11. Cooked Teff
    45.4μg (11% DV) in 1 cup
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  12. Cooked Wild Rice
    42.6μg (11% DV) in 1 cup
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  13. Cooked Millet
    33.1μg (8% DV) in 1 cup
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  14. Cooked Bulgur
    32.8μg (8% DV) in 1 cup
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  15. Uncooked Yellow Cornmeal
    30.5μg (8% DV) in 1 cup
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  16. Uncooked Whole-Grain Cornmeal
    30.5μg (8% DV) in 1 cup
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  17. Whole Grain Sorghum Flour
    30.3μg (8% DV) in 1 cup
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  18. Cooked Spelt
    25.2μg (6% DV) in 1 cup
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  19. Cooked Pearled Barley
    25.1μg (6% DV) in 1 cup
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  20. Whole Wheat Pasta
    24.6μg (6% DV) in 1 cup spaghetti not packed
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  21. Cooked Couscous
    23.6μg (6% DV) in 1 cup, cooked
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  22. Roasted Buckwheat Groats
    23.5μg (6% DV) in 1 cup
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  23. Kamut Cooked
    18.9μg (5% DV) in 1 cup
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  24. Brown Rice
    18.2μg (5% DV) in 1 cup
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  25. Cooked Oatmeal
    14μg (4% DV) in 1 cup
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  26. Cooked Oat Bran
    13.1μg (3% DV) in 1 cup
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  27. Cooked Pasta (Unenriched)
    8.7μg (2% DV) in 1 cup spaghetti not packed
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  28. Gluten Free Corn Noodles (Cooked)
    8.4μg (2% DV) in 1 cup
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  29. Japanese Soba Noodles (Buckwheat)
    8μg (2% DV) in 1 cup
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  30. Cooked Brown Rice
    7.8μg (2% DV) in 1 cup
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  31. Rice Bran
    4.7μg (1% DV) in 1 tablespoon
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  32. Cooked Japanese Somen
    3.5μg (1% DV) in 1 cup
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  33. Rice Noodles (Cooked)
    1.8μg in 1 cup
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  34. Canned Hominy
    1.7μg in 1 cup
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