Nutrient Ranking Tool

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34 Grains and Pasta Highest in Folate (B9)

Ranked by a Common Serving Size
400mcg Folate (B9) = 100% DV
  1. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    134.4mcg (34% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  2. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    107.9mcg (27% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    102.4mcg (26% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    91.6mcg (23% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  5. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    87.4mcg (22% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Quinoa Cooked
    77.7mcg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)
    62.9mcg (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Amaranth
    (Amaranth Grain Cooked)
    54.1mcg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Buckwheat (Uncooked)
    (Buckwheat)
    51mcg (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Oat Bran
    (Oat Bran Raw)
    48.9mcg (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Cooked Teff
    (Teff Cooked)
    45.4mcg (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Wild Rice
    (Wild Rice Cooked)
    42.6mcg (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Millet
    (Millet Cooked)
    33.1mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Cooked Bulgur
    (Bulgur Cooked)
    32.8mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  15. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    30.5mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    30.5mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  17. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    30.3mcg (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  18. Cooked Spelt
    (Spelt Cooked)
    25.2mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  19. Cooked Pearled Barley
    (Barley Pearled Cooked)
    25.1mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  20. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    24.6mcg (6% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
    (Source)
  21. Cooked Couscous
    (Couscous Cooked)
    23.6mcg (6% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
    (Source)
  22. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    23.5mcg (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    18.9mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    18.2mcg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  25. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    14mcg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  26. Cooked Oat Bran
    (Oat Bran Cooked)
    13.1mcg (3% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  27. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)
    8.7mcg (2% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
    (Source)
  28. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    8.4mcg (2% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  29. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)
    8mcg (2% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  30. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    7.8mcg (2% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  31. Rice Bran
    (Rice Bran Crude)
    4.7mcg (1% DV) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  32. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)
    3.5mcg (1% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  33. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    1.8mcg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  34. Canned Hominy
    (Hominy Canned White)
    1.7mcg in 1 cup
    Database: Standard Release (Common) View
    (Source)
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