What Grains Contain Folic Acid?

November 14, 2025 •

2 min read

In many countries, mandatory folic acid fortification of grain products has played a significant role in public health, reducing neural tube defects. Understanding what grains contain folic acid is crucial for those seeking to increase their intake of this important nutrient, whether through fortified or naturally occurring sources.

Quick Summary

This article explores which grains, both enriched and whole, provide folic acid or natural folate. It covers why grains are fortified, identifies key sources, and compares the folate content between different types of grain products.

Key Points

Fortified is Key: Enriched grains like breakfast cereals, bread, pasta, and rice are fortified with the highly stable synthetic folic acid.
Enriched vs. Whole: Enriched grain products typically contain more folic acid per serving than unfortified whole grains.
Natural Folate: Whole grains and pseudocereals like quinoa, wild rice, and amaranth are natural sources of folate, though often in smaller amounts.
Milling Process: The natural folate in grains is concentrated in the germ and bran, which are removed during the production of refined grains.
Check Labels: To find products with added folic acid, look for the term "enriched" on the nutrition label.
Public Health Impact: Folic acid fortification is a successful public health strategy credited with significantly reducing neural tube defects.

Fortified Grains: The Primary Source of Folic Acid

Most people get folic acid from fortified grain products, where the synthetic and more stable form of folate is added. This practice is mandated in many countries and has significantly reduced neural tube defects.

Examples of fortified grain products include:

Enriched bread, flour, and tortillas
Enriched pasta and rice
Many breakfast cereals
Cornmeal and corn masa flour

The fortification process adds nutrients back into refined grains after the bran and germ, which contain natural folate, are removed. Folic acid is more stable during cooking compared to natural folate. Look for "enriched" or "fortified" on product labels to identify these sources.

Whole Grains Containing Natural Folate

While fortified grains offer synthetic folic acid, whole grains naturally contain folate, generally in lower amounts. Natural folate is found in the germ and bran but is less stable than folic acid and can be lost during cooking.

Whole grains rich in natural folate include:

Quinoa: A pseudocereal noted for its natural folate content.
Wild Rice: Provides naturally occurring folate.
Amaranth: Another pseudocereal with high total folate.
Wheat Bran: The outer layer of wheat, rich in nutrients including folate.
Buckwheat: A gluten-free pseudocereal containing natural folate.

How to Maximize Folate and Folic Acid Intake from Grains

A balanced diet includes both fortified and whole grains. Women of childbearing age should aim for 400 mcg of folic acid daily from supplements, fortified foods, or both, as recommended by the CDC. Combining fortified cereals with naturally folate-rich foods can help meet daily needs.

Fortified vs. Whole Grains: A Folate Comparison


Feature	Enriched Grains (Fortified)	Whole Grains (Natural Folate)	Example	Folate/Folic Acid Content	Key Benefit
Processing	Refined grain with vitamins added back.	All three parts of the grain kernel are used.	Enriched White Bread	More than double the folic acid of whole wheat bread, e.g., 37 mcg per slice.	High, stable source of folic acid.
Nutrient Form	Synthetic folic acid.	Naturally occurring folate.	Whole-Wheat Bread	Lower natural folate content, e.g., 17.5 mcg per slice.	Contains a wider range of natural vitamins and fiber.
Cooking Impact	Relatively heat-stable.	Can be destroyed by heat.	Quinoa	High natural folate content, e.g., about 20% of DV per serving.	High natural folate levels, especially in pseudocereals.

Conclusion: Making Informed Grain Choices for Folic Acid

Both fortified and whole grains contribute to folate intake. Fortified products are a key source of stable folic acid essential for preventing birth defects. Whole grains offer natural folate, along with other nutrients and fiber. A varied diet including both types supports meeting daily folic acid needs. For more information, consult reliable sources like the CDC: https://www.cdc.gov/folic-acid/about/intake-and-sources.html.

Frequently Asked Questions

The synthetic folic acid added to fortified foods is more bioavailable and stable than the natural folate found in whole grains. Fortification was implemented to ensure sufficient intake, as natural folate can be easily destroyed during cooking.

Pseudocereals like quinoa and amaranth are among the whole grains with a high natural folate content. Wild rice and wheat bran are also notable natural sources.

Fortification was mandated in countries like the U.S. and Canada primarily to reduce the prevalence of neural tube defects (NTDs) in newborns, as folic acid intake is crucial during early pregnancy.

It can be challenging to get the recommended daily intake of folic acid (especially for women of childbearing age) from natural sources alone due to the lower concentration and instability of natural folate. Fortified foods and supplements are often necessary to meet intake goals.

Yes, natural folate is susceptible to degradation from heat, oxygen, and light, meaning some of the vitamin can be lost during cooking.

Check the ingredients list and the nutrition facts label. Products labeled "enriched" will indicate that folic acid and other B vitamins have been added back in.

Folate is the general term for a water-soluble B-vitamin that occurs naturally in foods. Folic acid is the synthetic, more stable form of this vitamin used in fortified foods and supplements.