Grains High in Folate: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in folate are Pasta (dry, enriched) (237 µg, 59% DV), White rice (long-grain, enriched, uncooked) (231 µg, 58% DV) and White rice (medium-grain, raw, enriched) (231 µg, 58% DV). Per typical serving, White rice (medium-grain, raw, enriched) gives the most: 1 cup (195 g) has 450 µg (113% DV). 24 of the 50 grains ranked are a good source (10% DV or more) in a typical serving; 15 reach 20% DV, the FDA bar for “high in”.
Highest in folate per 100 g
30 of 50 ranked grains, most folate first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pasta (dry, enriched) | 237 µg59% DV | 1 cup spaghetti91 g | 216 µg54% DV | 128 µg |
| 2 | White rice (long-grain, enriched, uncooked) | 231 µg58% DV | 1 cup185 g | 427 µg107% DV | 127 µg |
| 2 | White rice (medium-grain, raw, enriched) | 231 µg58% DV | 1 cup195 g | 450 µg113% DV | 128 µg |
| 4 | Egg noodles (dry, enriched) | 230 µg57% DV | 1 cup38 g | 87 µg22% DV | 120 µg |
| 5 | Garlic bread (frozen) | 186 µg47% DV | 1 slice presliced43 g | 80 µg20% DV | 106 µg |
| 6 | Pasta (fresh-refrigerated, spinach, as purchased) | 177 µg44% DV | 4.5 oz128 g | 227 µg57% DV | 122 µg |
| 7 | Pasta (fresh-refrigerated, plain, as purchased) | 176 µg44% DV | 4.5 oz128 g | 225 µg56% DV | 122 µg |
| 8 | White wheat bread | 127 µg32% DV | 1 slice28 g | 36 µg9% DV | 107 µg |
| 9 | Chow mein noodles (Chinese) | 125 µg31% DV | 1/2 cup dry28 g | 35 µg9% DV | 53 µg |
| 10 | Bread (french or vienna) | 123 µg31% DV | 1 slice139 g | 171 µg43% DV | 90 µg |
| 11 | French rolls | 113 µg28% DV | 1 roll38 g | 43 µg11% DV | 82 µg |
| 12 | Cinnamon-raisin bagels | 111 µg28% DV | 1 medium bagel105 g | 117 µg29% DV | 81 µg |
| 13 | Egg bread | 105 µg26% DV | 1 slice40 g | 42 µg11% DV | 73 µg |
| 14 | Cinnamon-raisin bagels (toasted) | 102 µg26% DV | 1 medium bagel99 g | 101 µg25% DV | 69 µg |
| 15 | Oat bran bagels | 98 µg25% DV | 1 medium bagel105 g | 103 µg26% DV | 77 µg |
| 15 | Egg bread (toasted) | 98 µg25% DV | 1 slice37 g | 36 µg9% DV | 62 µg |
| 17 | Pumpernickel rolls | 86 µg22% DV | 1 medium36 g | 31 µg8% DV | 62 µg |
| 17 | Wonton wrappers | 86 µg22% DV | 1 wrapper32 g | 28 µg7% DV | 59 µg |
| 19 | Wheat bread | 85 µg21% DV | 1 slice29 g | 25 µg6% DV | 62 µg |
| 20 | Egg noodles (enriched, cooked) | 84 µg21% DV | 1 cup160 g | 134 µg34% DV | 122 µg |
| 21 | Multigrain bagels | 81 µg20% DV | 1 piece bagel81 g | 66 µg16% DV | 67 µg |
| 22 | Wheat bagels | 76 µg19% DV | 1 bagel98 g | 74 µg19% DV | 61 µg |
| 23 | Multi-grain bread | 75 µg19% DV | 1 slice regular26 g | 20 µg5% DV | 57 µg |
| 24 | Pasta (cooked, enriched, with added salt) | 73 µg18% DV | 1 cup spaghetti not packed124 g | 91 µg23% DV | 93 µg |
| 25 | Taco shells (baked) | 69 µg17% DV | 1 large21 g | 14 µg4% DV | 29 µg |
| 26 | Whole-wheat bread (prepared from recipe) | 65 µg16% DV | 1 slice46 g | 30 µg7% DV | 47 µg |
| 27 | Pasta (fresh-refrigerated, plain, cooked) | 64 µg16% DV | 2 oz128 g | 82 µg20% DV | 98 µg |
| 27 | Pasta (fresh-refrigerated, spinach, cooked) | 64 µg16% DV | 2 oz57 g | 36 µg9% DV | 98 µg |
| 29 | Cracked-wheat bread | 61 µg15% DV | 1 slice30 g | 18 µg5% DV | 47 µg |
| 30 | Soba noodles (dry) | 60 µg15% DV | 2 oz57 g | 34 µg9% DV | 36 µg |
Most folate per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | White rice (medium-grain, raw, enriched) | 231 µg58% DV | 1 cup195 g | 450 µg113% DV | 128 µg |
| 2 | White rice (long-grain, enriched, uncooked) | 231 µg58% DV | 1 cup185 g | 427 µg107% DV | 127 µg |
| 3 | Pasta (fresh-refrigerated, spinach, as purchased) | 177 µg44% DV | 4.5 oz128 g | 227 µg57% DV | 122 µg |
| 4 | Pasta (fresh-refrigerated, plain, as purchased) | 176 µg44% DV | 4.5 oz128 g | 225 µg56% DV | 122 µg |
| 5 | Pasta (dry, enriched) | 237 µg59% DV | 1 cup spaghetti91 g | 216 µg54% DV | 128 µg |
| 6 | Bread (french or vienna) | 123 µg31% DV | 1 slice139 g | 171 µg43% DV | 90 µg |
| 7 | Egg noodles (enriched, cooked) | 84 µg21% DV | 1 cup160 g | 134 µg34% DV | 122 µg |
| 8 | Cinnamon-raisin bagels | 111 µg28% DV | 1 medium bagel105 g | 117 µg29% DV | 81 µg |
| 9 | Oat bran bagels | 98 µg25% DV | 1 medium bagel105 g | 103 µg26% DV | 77 µg |
| 10 | Cinnamon-raisin bagels (toasted) | 102 µg26% DV | 1 medium bagel99 g | 101 µg25% DV | 69 µg |
| 11 | White rice (long-grain, enriched, cooked) | 58 µg14% DV | 1 cup158 g | 92 µg23% DV | 89 µg |
| 12 | Pasta (cooked, enriched, with added salt) | 73 µg18% DV | 1 cup spaghetti not packed124 g | 91 µg23% DV | 93 µg |
| 13 | Egg noodles (dry, enriched) | 230 µg57% DV | 1 cup38 g | 87 µg22% DV | 120 µg |
| 14 | Oats | 56 µg14% DV | 1 cup156 g | 87 µg22% DV | 29 µg |
| 15 | Pasta (fresh-refrigerated, plain, cooked) | 64 µg16% DV | 2 oz128 g | 82 µg20% DV | 98 µg |
Most folate per 200 kcal
Nutrient density: folate for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | White rice (medium-grain, raw, enriched) | 231 µg58% DV | 1 cup195 g | 450 µg113% DV | 128 µg |
| 2 | Pasta (dry, enriched) | 237 µg59% DV | 1 cup spaghetti91 g | 216 µg54% DV | 128 µg |
| 3 | White rice (long-grain, enriched, uncooked) | 231 µg58% DV | 1 cup185 g | 427 µg107% DV | 127 µg |
| 4 | Pasta (fresh-refrigerated, spinach, as purchased) | 177 µg44% DV | 4.5 oz128 g | 227 µg57% DV | 122 µg |
| 5 | Pasta (fresh-refrigerated, plain, as purchased) | 176 µg44% DV | 4.5 oz128 g | 225 µg56% DV | 122 µg |
| 6 | Egg noodles (enriched, cooked) | 84 µg21% DV | 1 cup160 g | 134 µg34% DV | 122 µg |
| 7 | Egg noodles (dry, enriched) | 230 µg57% DV | 1 cup38 g | 87 µg22% DV | 120 µg |
| 8 | White wheat bread | 127 µg32% DV | 1 slice28 g | 36 µg9% DV | 107 µg |
| 9 | Garlic bread (frozen) | 186 µg47% DV | 1 slice presliced43 g | 80 µg20% DV | 106 µg |
| 10 | Pasta (fresh-refrigerated, spinach, cooked) | 64 µg16% DV | 2 oz57 g | 36 µg9% DV | 98 µg |
| 11 | Pasta (fresh-refrigerated, plain, cooked) | 64 µg16% DV | 2 oz128 g | 82 µg20% DV | 98 µg |
| 12 | Pasta (cooked, enriched, with added salt) | 73 µg18% DV | 1 cup spaghetti not packed124 g | 91 µg23% DV | 93 µg |
| 13 | Bread (french or vienna) | 123 µg31% DV | 1 slice139 g | 171 µg43% DV | 90 µg |
| 14 | White rice (long-grain, enriched, cooked) | 58 µg14% DV | 1 cup158 g | 92 µg23% DV | 89 µg |
| 15 | French rolls | 113 µg28% DV | 1 roll38 g | 43 µg11% DV | 82 µg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with folate, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Rice bran (crude) | 63 µg16% DV | 1 cup118 g | 74 µg19% DV | 40 µg |
| Barley malt flour | 38 µg10% DV | 1 cup162 g | 62 µg15% DV | 21 µg |
| Oats (instant, fortified, plain, dry) | 32 µg8% DV | 1 packet28 g | 9 µg2% DV | 18 µg |
| Oat flour (partially debranned) | 32 µg8% DV | 1 cup104 g | 33 µg8% DV | 16 µg |
| Corn flour (whole-grain, yellow) | 25 µg6% DV | 1 cup117 g | 29 µg7% DV | 14 µg |
| Rice flour (brown) | 16 µg4% DV | 1 cup158 g | 25 µg6% DV | 8.8 µg |
| Corn bran (crude) | 4 µg1% DV | 1 cup76 g | 3 µg1% DV | 3.6 µg |
| Pasta (gluten-free, corn and rice flour, cooked) | 4 µg1% DV | 1 cup spaghetti141 g | 5.6 µg1% DV | 4.5 µg |
Which foods are ranked
- The 50 grains on CalorieExplorer with a reported folate value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (50 grains); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for folate, 400 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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