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