Foods high in folate

Dry enriched parboiled white rice tops the list with 797 µg per serving. 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)797 µg199% DV
  2. 2Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)778 µg195% DV
  3. 3Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)753 µg188% DV
  4. 4Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)716 µg179% DV
  5. 5White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
  6. 6Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)683 µg171% DV
  7. 7White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
  8. 8Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)526 µg131% DV
  9. 9White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)518 µg129% DV
  10. 10Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)516 µg129% DV
  11. 11Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)443 µg111% DV
  12. 12Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)436 µg109% DV
  13. 13White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
  14. 14Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)434 µg109% DV
  15. 15Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)395 µg99% DV
  16. 16Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)386 µg97% DV
  17. 17Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)386 µg97% DV
  18. 18Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)384 µg96% DV
  19. 19Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)364 µg91% DV
  20. 20Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)364 µg91% DV
  21. 21All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)364 µg91% DV
  22. 22Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)364 µg91% DV
  23. 23Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)356 µg89% DV
  24. 24Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)335 µg84% DV
  25. 25Crude wheat germCereal Grains and Pasta · 1 cup (115 g)323 µg81% DV
  26. 26Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)313 µg78% DV
  27. 27Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)292 µg73% DV
  28. 28Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)292 µg73% DV
  29. 29Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)261 µg65% DV
  30. 30Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)239 µg60% DV
  31. 31Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)221 µg55% DV
  32. 32Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)221 µg55% DV
  33. 33Cooked enriched parboiled white riceCereal Grains and Pasta · 1 cup (158 g)215 µg54% DV
  34. 34Prepared enriched instant white riceCereal Grains and Pasta · 1 cup (165 g)195 µg49% DV
  35. 35Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)185 µg46% DV
  36. 36Cooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (186 g)184 µg46% DV
  37. 37Cooked enriched medium-grain white riceCereal Grains and Pasta · 1 cup (186 g)180 µg45% DV
  38. 38Raw milletCereal Grains and Pasta · 1 cup (200 g)170 µg43% DV
  39. 39Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)158 µg40% DV
  40. 40Cooked enriched long-grain white rice, with saltCereal Grains and Pasta · 1 cup (158 g)153 µg38% DV
  41. 41Cooked enriched long-grain white riceCereal Grains and Pasta · 1 cup (158 g)153 µg38% DV
  42. 42Raw wild riceCereal Grains and Pasta · 1 cup (160 g)152 µg38% DV
  43. 43Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)150 µg38% DV
  44. 44Cooked enriched pasta, with added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)148 µg37% DV
  45. 45Cooked enriched pasta, no added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)148 µg37% DV
  46. 46Cooked enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (134 g)142 µg36% DV
  47. 47Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)141 µg35% DV
  48. 48TriticaleCereal Grains and Pasta · 1 cup (192 g)140 µg35% DV
  49. 49Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)139 µg35% DV
  50. 50Dry enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (38 g)135 µg34% DV
  51. 51Cooked fresh plain pastaCereal Grains and Pasta · 2 oz (128 g)133 µg33% DV
  52. 52Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)120 µg30% DV
  53. 53Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)96.2 µg24% DV
  54. 54OatsCereal Grains and Pasta · 1 cup (156 g)87.4 µg22% DV
  55. 55Durum wheatCereal Grains and Pasta · 1 cup (192 g)82.6 µg21% DV
  56. 56Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)82.6 µg21% DV
  57. 57Uncooked speltCereal Grains and Pasta · 1 cup (174 g)78.3 µg20% DV
  58. 58Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)77.7 µg19% DV
  59. 59Crude rice branCereal Grains and Pasta · 1 cup (118 g)74.3 µg19% DV
  60. 60Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)73 µg18% DV
  61. 61Hard white wheatCereal Grains and Pasta · 1 cup (192 g)73 µg18% DV
  62. 62Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)68.9 µg17% DV
  63. 63Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)68.9 µg17% DV
  64. 64Soft white wheatCereal Grains and Pasta · 1 cup (168 g)68.9 µg17% DV
  65. 65Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)64.8 µg16% DV
  66. 66Rye grainCereal Grains and Pasta · 1 cup (169 g)64.2 µg16% DV
  67. 67Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)62.8 µg16% DV
  68. 68Barley malt flourCereal Grains and Pasta · 1 cup (162 g)61.6 µg15% DV
  69. 69Yellow degermed corn flourCereal Grains and Pasta · 1 cup (126 g)60.5 µg15% DV
  70. 70Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)59.2 µg15% DV
  71. 71Cooked fresh spinach pastaCereal Grains and Pasta · 2 oz (57 g)54.7 µg14% DV
  72. 72Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)54.1 µg14% DV
  73. 73Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)53.7 µg13% DV
  74. 74Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)52.8 µg13% DV
  75. 75Chinese chow mein noodlesCereal Grains and Pasta · 0.5 cup dry (28 g)52.6 µg13% DV
  76. 76BuckwheatCereal Grains and Pasta · 1 cup (170 g)51 µg13% DV
  77. 77Millet flourCereal Grains and Pasta · 1 cup (119 g)50 µg12% DV
  78. 78Raw oat branCereal Grains and Pasta · 1 cup (94 g)48.9 µg12% DV
  79. 79White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)47.1 µg12% DV
  80. 80Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)47.1 µg12% DV
  81. 81Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)46 µg12% DV
  82. 82Crude wheat branCereal Grains and Pasta · 1 cup (58 g)45.8 µg11% DV
  83. 83Teff, cookedCereal Grains and Pasta · 1 cup (252 g)45.4 µg11% DV
  84. 84Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)45.2 µg11% DV
  85. 85Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)42.6 µg11% DV
  86. 86Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)42.5 µg11% DV
  87. 87Dark rye flourCereal Grains and Pasta · 1 cup (128 g)42.2 µg11% DV
  88. 88Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)41 µg10% DV
  89. 89Sorghum grainCereal Grains and Pasta · 1 cup (192 g)38.4 µg10% DV
  90. 90Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)38 µg10% DV
  91. 91Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)37.8 µg9% DV
  92. 92Hulled barleyCereal Grains and Pasta · 1 cup (184 g)35 µg9% DV
  93. 93Cooked homemade eggless pastaCereal Grains and Pasta · 2 oz (57 g)34.8 µg9% DV
  94. 94Medium rye flourCereal Grains and Pasta · 1 cup (102 g)34.7 µg9% DV
  95. 95Dry couscousCereal Grains and Pasta · 1 cup (173 g)34.6 µg9% DV
  96. 96Dry Japanese soba noodlesCereal Grains and Pasta · 2 oz (57 g)34.2 µg9% DV
  97. 97Cooked homemade egg pastaCereal Grains and Pasta · 2 oz (57 g)34.2 µg9% DV
  98. 98Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)33.3 µg8% DV
  99. 99White masa corn flourCereal Grains and Pasta · 1 cup (114 g)33.1 µg8% DV
  100. 100Millet, cookedCereal Grains and Pasta · 1 cup (174 g)33.1 µg8% DV

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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.