Foods high in folate

Dry enriched instant white rice tops the list with 466 µg per 100 g. The Daily Value for folate is 400 µg. Ranked from 11,672 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Dry enriched instant white riceCereal Grains and Pasta466 µg117% DV
2. 2Dry enriched vegetable macaroniCereal Grains and Pasta460 µg115% DV
3. 3Protein-fortified spaghetti, dryCereal Grains and Pasta458 µg115% DV
4. 4Dry enriched parboiled white riceCereal Grains and Pasta431 µg108% DV
5. 5White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta402 µg100% DV
6. 6Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta402 µg100% DV
7. 7Dry enriched pastaCereal Grains and Pasta391 µg98% DV
8. 8Uncooked enriched short-grain white riceCereal Grains and Pasta389 µg97% DV
9. 9Raw enriched long-grain white riceCereal Grains and Pasta387 µg97% DV
10. 10Raw enriched medium-grain white riceCereal Grains and Pasta386 µg97% DV
11. 11White self-rising degermed cornmeal, enrichedCereal Grains and Pasta375 µg94% DV
12. 12Yellow self-rising degermed enriched cornmealCereal Grains and Pasta374 µg94% DV
13. 13Dry enriched egg noodlesCereal Grains and Pasta370 µg93% DV
14. 14White self-rising cornmeal, enrichedCereal Grains and Pasta356 µg89% DV
15. 15Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta356 µg89% DV
16. 16Dry enriched spinach egg noodlesCereal Grains and Pasta354 µg89% DV
17. 17White degermed cornmeal, enrichedCereal Grains and Pasta335 µg84% DV
18. 18Yellow degermed enriched cornmealCereal Grains and Pasta335 µg84% DV
19. 19Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta307 µg77% DV
20. 20Bleached enriched all-purpose white wheat flourCereal Grains and Pasta291 µg73% DV
21. 21Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta291 µg73% DV
22. 22All-purpose flour, enriched, unbleachedCereal Grains and Pasta291 µg73% DV
23. 23Enriched white bread flourCereal Grains and Pasta288 µg72% DV
24. 24Fresh plain pasta, as purchasedCereal Grains and Pasta284 µg71% DV
25. 25Enriched white cake flourCereal Grains and Pasta282 µg71% DV
26. 26Crude wheat germCereal Grains and Pasta281 µg70% DV
27. 27Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta268 µg67% DV
28. 28White industrial flour, 10% protein, enrichedCereal Grains and Pasta268 µg67% DV
29. 29White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta268 µg67% DV
30. 30White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta268 µg67% DV
31. 31White industrial flour, 13% protein, enrichedCereal Grains and Pasta268 µg67% DV
32. 32Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta268 µg67% DV
33. 33Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta268 µg67% DV
34. 34Fresh spinach pasta, as purchasedCereal Grains and Pasta262 µg66% DV
35. 35Enriched semolinaCereal Grains and Pasta261 µg65% DV
36. 36Enriched white masa corn flourCereal Grains and Pasta256 µg64% DV
37. 37Enriched yellow masa corn flourCereal Grains and Pasta256 µg64% DV
38. 38Dry enriched spaghettiCereal Grains and Pasta230 µg57% DV
39. 39Enriched white tortilla flourCereal Grains and Pasta215 µg54% DV
40. 40Chinese chow mein noodlesCereal Grains and Pasta188 µg47% DV
41. 41Uncooked quinoaCereal Grains and Pasta184 µg46% DV
42. 42Coarse semolina flourCereal Grains and Pasta168 µg42% DV
43. 43Fine semolina flourCereal Grains and Pasta164 µg41% DV
44. 44Bleached enriched all-purpose flourCereal Grains and Pasta160 µg40% DV
45. 45Unbleached enriched all-purpose flourCereal Grains and Pasta159 µg40% DV
46. 46Enriched fine yellow cornmealCereal Grains and Pasta155 µg39% DV
47. 47Whole grain pasta, 51% wheat, dryCereal Grains and Pasta153 µg38% DV
48. 48Unbleached enriched white bread flourCereal Grains and Pasta145 µg36% DV
49. 49Enriched egg noodles, cooked, with saltCereal Grains and Pasta138 µg35% DV
50. 50Cooked enriched egg noodlesCereal Grains and Pasta138 µg35% DV
51. 51Cooked enriched parboiled white riceCereal Grains and Pasta136 µg34% DV
52. 52Protein-fortified spaghetti, cookedCereal Grains and Pasta132 µg33% DV
53. 53Dry whole grain spaghettiCereal Grains and Pasta124 µg31% DV
54. 54Cooked enriched pasta, with added saltCereal Grains and Pasta119 µg30% DV
55. 55Cooked enriched pasta, no added saltCereal Grains and Pasta119 µg30% DV
56. 56Prepared enriched instant white riceCereal Grains and Pasta118 µg30% DV
57. 57Cooked enriched vegetable macaroniCereal Grains and Pasta106 µg27% DV
58. 58Cooked fresh plain pastaCereal Grains and Pasta104 µg26% DV
59. 59Cooked enriched short-grain white riceCereal Grains and Pasta99 µg25% DV
60. 60Cooked enriched long-grain white rice, with saltCereal Grains and Pasta97 µg24% DV
61. 61Cooked enriched long-grain white riceCereal Grains and Pasta97 µg24% DV
62. 62Cooked enriched medium-grain white riceCereal Grains and Pasta97 µg24% DV
63. 63Cooked fresh spinach pastaCereal Grains and Pasta96 µg24% DV
64. 64Raw wild riceCereal Grains and Pasta95 µg24% DV
65. 65Cooked enriched spinach egg noodlesCereal Grains and Pasta94 µg24% DV
66. 66Raw milletCereal Grains and Pasta85 µg21% DV
67. 67Amaranth grain, uncookedCereal Grains and Pasta82 µg21% DV
68. 68Crude wheat branCereal Grains and Pasta79 µg20% DV
69. 69Whole-grain triticale flourCereal Grains and Pasta74 µg19% DV
70. 70TriticaleCereal Grains and Pasta73 µg18% DV
71. 71Unenriched semolinaCereal Grains and Pasta72 µg18% DV
72. 72Dry whole-wheat pastaCereal Grains and Pasta69 µg17% DV
73. 73Crude rice branCereal Grains and Pasta63 µg16% DV
74. 74Cooked homemade eggless pastaCereal Grains and Pasta61 µg15% DV
75. 75Dry Japanese soba noodlesCereal Grains and Pasta60 µg15% DV
76. 76Cooked homemade egg pastaCereal Grains and Pasta60 µg15% DV
77. 77Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta59 µg15% DV
78. 78OatsCereal Grains and Pasta56 µg14% DV
79. 79Whole-groat buckwheat flourCereal Grains and Pasta54 µg14% DV
80. 80Raw oat branCereal Grains and Pasta52 µg13% DV
81. 81Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta51 µg13% DV
82. 82Yellow degermed corn flourCereal Grains and Pasta48 µg12% DV
83. 83Dry spinach spaghettiCereal Grains and Pasta48 µg12% DV
84. 84Uncooked speltCereal Grains and Pasta45 µg11% DV
85. 85Whole-grain wheat flourCereal Grains and Pasta44 µg11% DV
86. 86Durum wheatCereal Grains and Pasta43 µg11% DV
87. 87Hard red spring wheatCereal Grains and Pasta43 µg11% DV
88. 88Roasted buckwheat groats, dryCereal Grains and Pasta42 µg11% DV
89. 89Millet flourCereal Grains and Pasta42 µg11% DV
90. 90Quinoa, cookedCereal Grains and Pasta42 µg11% DV
91. 91Soft red winter wheatCereal Grains and Pasta41 µg10% DV
92. 92Soft white wheatCereal Grains and Pasta41 µg10% DV
93. 93Unenriched whole wheat flourCereal Grains and Pasta39 µg10% DV
94. 94Whole grain spelt flourCereal Grains and Pasta38.4 µg10% DV
95. 95Barley malt flourCereal Grains and Pasta38 µg10% DV
96. 96Rye grainCereal Grains and Pasta38 µg10% DV
97. 97Hard red winter wheatCereal Grains and Pasta38 µg10% DV
98. 98Hard white wheatCereal Grains and Pasta38 µg10% DV
99. 99Sprouted wheatCereal Grains and Pasta38 µg10% DV
100. 100Whole grain oat flourCereal Grains and Pasta34.7 µg9% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.