Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Folate (B9)

34 results
Name
Folate (B9)
Data source
+ 1
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
134.4mcg (34% DV)
Standard Release (Common)
+ 2
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
107.9mcg (27% DV)
Standard Release (Common)
+ 3
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
102.4mcg (26% DV)
Standard Release (Common)
+ 4
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
91.6mcg (23% DV)
Standard Release (Common)
+ 5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
87.4mcg (22% DV)
Standard Release (Common)
+ 6
Quinoa, cooked 1 cup
77.7mcg (19% DV)
Standard Release (Common)
+ 7
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
62.9mcg (16% DV)
Standard Release (Common)
+ 8
Cooked Amaranth (Amaranth grain, cooked) 1 cup
54.1mcg (14% DV)
Standard Release (Common)
+ 9
Uncooked Buckwheat (Buckwheat) 1 cup
51mcg (13% DV)
Standard Release (Common)
+ 10
Raw Oat Bran (Oat bran, raw) 1 cup
48.9mcg (12% DV)
Standard Release (Common)
+ 11
Cooked Teff (Teff, cooked) 1 cup
45.4mcg (11% DV)
Standard Release (Common)
+ 12
Cooked Wild Rice (Wild rice, cooked) 1 cup
42.6mcg (11% DV)
Standard Release (Common)
+ 13
Cooked Millet (Millet, cooked) 1 cup
33.1mcg (8% DV)
Standard Release (Common)
+ 14
Cooked Bulgur (Bulgur, cooked) 1 cup
32.8mcg (8% DV)
Standard Release (Common)
+ 15
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
30.5mcg (8% DV)
Standard Release (Common)
+ 16
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
30.5mcg (8% DV)
Standard Release (Common)
+ 17
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
30.3mcg (8% DV)
Standard Release (Common)
+ 18
Cooked Spelt (Spelt, cooked) 1 cup
25.2mcg (6% DV)
Standard Release (Common)
+ 19
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
25.1mcg (6% DV)
Standard Release (Common)
+ 20
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
24.6mcg (6% DV)
Standard Release (Common)
+ 21
Couscous, cooked 1 cup, cooked
23.6mcg (6% DV)
Standard Release (Common)
+ 22
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
23.5mcg (6% DV)
Standard Release (Common)
+ 23
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
18.9mcg (5% DV)
Standard Release (Common)
+ 24
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
18.2mcg (5% DV)
Standard Release (Common)
+ 25
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
14mcg (4% DV)
Standard Release (Common)
+ 26
Cooked Oat Bran (Oat bran, cooked) 1 cup
13.1mcg (3% DV)
Standard Release (Common)
+ 27
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
8.7mcg (2% DV)
Standard Release (Common)
+ 28
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
8.4mcg (2% DV)
Standard Release (Common)
+ 29
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
8mcg (2% DV)
Standard Release (Common)
+ 30
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
7.8mcg (2% DV)
Standard Release (Common)
+ 31
Rice Bran (Rice bran, crude) 1 tablespoon
4.7mcg (1% DV)
Standard Release (Common)
+ 32
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
3.5mcg (1% DV)
Standard Release (Common)
+ 33
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
1.8mcg (0% DV)
Standard Release (Common)
+ 34
Hominy, canned, white 1 cup
1.7mcg (0% DV)
Standard Release (Common)