Vitamin B9 (folate) in Cereals and Grains

List of cereals and grains with a high vitamin B9 (folate) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Quinoa 42µg 10.5%
2 Raw buckwheat 30µg 7.5%
3 Wild rice 26µg 6.5%
4 Amaranth grain 22µg 5.5%
5 Millet 19µg 4.8%
6 Bulgur 18µg 4.5%
7 Teff 18µg 4.5%
8 Pearl barley 16µg 4%
9 Couscous 15µg 3.8%
10 Buckwheat 14µg 3.5%
11 Long-grain brown rice 9µg 2.3%
12 Parboiled brown rice 4µg 1%
13 Medium-grain brown rice 4µg 1%
14 Long-grain white rice 3µg 0.8%
15 Parboiled rice 3µg 0.8%
16 Short-grain white rice 2µg 0.5%
17 Medium-grain white rice 2µg 0.5%
18 Glutinous rice 1µg 0.3%