How much folic acid is there in brown rice? Exploring Its Natural Folate Content

November 14, 2025 •

4 min read

A cup of cooked brown rice contains a modest amount of naturally occurring folate, providing approximately 8 micrograms (mcg). It is important to clarify this, as many people ask how much folic acid is there in brown rice, often confusing the natural nutrient with the synthetic version added to other grains.

Quick Summary

An exploration of the natural folate found in brown rice, its quantity per serving, and its nutritional comparison to fortified white rice. The article highlights how cooking affects nutrient levels and offers tips to maximize vitamin retention during preparation. It also explains the broader health role of this important B vitamin.

Key Points

Natural Folate: Brown rice naturally contains folate, or vitamin B9, but is not fortified with synthetic folic acid like many white rice products.
Modest Amounts: A typical cup of cooked brown rice provides approximately 8 micrograms (mcg) of folate, a modest contribution to the daily recommended intake.
Nutrient Loss: Folate is sensitive to heat and can be lost during cooking, with studies showing an average loss of nearly 50% from boiling.
Enriched White Rice: Fortified white rice, due to mandatory fortification, often contains a much higher concentration of added folic acid than the natural folate found in brown rice.
Maximizing Retention: To retain more of brown rice's natural folate, use the absorption method of cooking, steam it, or cook it in a pressure cooker to minimize exposure to excess water and heat.
Beyond Folate: Brown rice offers superior nutritional benefits as a whole grain, including higher levels of fiber, magnesium, and other B vitamins, when compared to white rice.

The Distinction Between Folate and Folic Acid

Before examining the specific quantity, it is crucial to understand the difference between folate and folic acid. Folate (vitamin B9) is the naturally occurring form of this essential nutrient, found in various whole foods like leafy greens, legumes, and brown rice. Folic acid, on the other hand, is the synthetic version, which is more stable and better absorbed by the body. It is primarily used in dietary supplements and for fortifying staple foods such as white flour, cereals, and many types of white rice. The folic acid content of a food refers to this added, synthetic form, while the folate content refers to the natural, food-based B9.

The Natural Folate in Brown Rice

Brown rice is a whole grain, meaning it retains its nutrient-rich bran and germ layers, which are stripped away during the milling process that produces white rice. It is these outer layers that contain most of the rice's natural folate. According to USDA-based nutrition data, a one-cup serving of cooked long-grain brown rice contains approximately 7.8 micrograms (mcg) of total folate. A cup of cooked medium-grain brown rice provides a very similar amount.

It is worth noting that the folate content can vary depending on the rice cultivar and how it is stored and prepared. Studies have shown significant variation between different rice germplasms. Furthermore, the nutrient is highly susceptible to degradation from heat and leaching during cooking. This means the final amount of folate available for consumption is less than what is found in the raw grain.

Brown Rice vs. Enriched White Rice: A Nutritional Comparison

For those seeking B vitamins, especially folic acid, it's a common misconception that brown rice is the superior choice for all nutrients. While brown rice is indeed a more complete source of vitamins and minerals as a whole grain, fortified white rice often contains a higher amount of the synthetic version. This is because folic acid is added back in a controlled amount to enriched products. The following table illustrates the nutritional comparison.


Nutrient (per cup, cooked)	Brown Rice (Unenriched)	White Rice (Enriched)
Total Folate (mcg)	7.8 mcg	91.6 mcg
Dietary Fiber (g)	3.5 g	0.6 g
Magnesium (mg)	83.9 mg	19 mg
Iron (mg)	0.8 mg	1.9 mg
Manganese (mg)	1.76 mg	0.7 mg

Note: Nutritional values can vary by brand and preparation. The table reflects typical values from referenced sources.

How Cooking Affects Folate Content

Folate is a water-soluble and heat-sensitive vitamin. The way brown rice is prepared has a significant impact on its final folate content. Studies have shown that the act of boiling can lead to average folate losses of around 48%, with some varieties experiencing even higher losses. This is because the folate can leach out into the cooking water, and heat degrades the nutrient.

To maximize the retention of folate, you can adopt different cooking methods. Using a minimal amount of water and a closed pot, similar to the absorption method, can help prevent leaching. Cooking rice in a steamer or pressure cooker also minimizes contact with water and reduces cooking time, which may help preserve nutrients. Another strategy is to not rinse the rice after cooking, as this can wash away any remaining water-soluble vitamins.

The Broader Importance of Folic Acid and Folate

Beyond the comparison of rice types, it's vital to remember the overall importance of this B vitamin. Folic acid and folate are essential for several key bodily functions, including DNA synthesis and repair, and the production of red blood cells. A deficiency can lead to a type of anemia called megaloblastic anemia, which causes fatigue and weakness.

For women who are pregnant or of childbearing age, the intake of folic acid is particularly critical. Adequate levels can help prevent serious neural tube defects (NTDs) in developing babies, which affect the brain and spine. For this reason, public health organizations like the CDC recommend that all women who could become pregnant get 400 mcg of folic acid daily from fortified foods or supplements. In the United States, fortification of cereal grains with folic acid is mandatory, which is why enriched white rice has a higher concentration than its brown counterpart.

Conclusion

While brown rice does contain naturally occurring folate, the amount is modest and susceptible to loss during cooking. The popular belief that it is a high source of "folic acid" is based on a misunderstanding of the different forms of vitamin B9. For those who need a substantial intake of folic acid, especially pregnant women, fortified white rice or a supplement is often a more reliable source. However, brown rice remains an excellent whole-grain choice, offering more fiber and a broader spectrum of naturally occurring minerals and vitamins than enriched white rice. A balanced diet that includes a variety of whole foods rich in natural folate, supplemented by fortified grains or vitamins as needed, is the best approach for optimal health. Information on recommended intake levels can be found on the CDC website.

Frequently Asked Questions

Brown rice contains naturally occurring folate, a form of vitamin B9, but is not typically fortified with the synthetic version known as folic acid, which is added to many white rice products.

A standard one-cup serving of cooked brown rice contains approximately 7.8 to 8 micrograms of natural folate.

While it contains some natural folate, brown rice is not considered a high-potency source, especially compared to fortified foods or supplements. Fortified white rice often has much higher levels of the synthetic form.

During processing, white rice is stripped of its bran and germ where natural folate is stored. Folic acid is then added back in larger, more stable quantities as part of mandatory fortification programs in many countries.

Folate is sensitive to heat and water. Cooking methods like boiling can cause significant nutrient loss, with studies showing potential average losses of around 48% due to degradation and leaching into the water.

Pregnant women and those of childbearing age need a higher and more consistent intake of folic acid. For this purpose, fortified white rice or a supplement is a more reliable source. A balanced diet with various folate-rich foods is recommended in addition to supplements if needed.

Excellent natural sources of folate include leafy green vegetables (like spinach and kale), asparagus, beans, lentils, broccoli, and certain fruits such as oranges.

Yes, synthetic folic acid found in supplements and fortified foods is more bioavailable (better absorbed) by the body than naturally occurring folate found in whole foods like brown rice.