What rice has folic acid? Your guide to enriched, fortified, and whole-grain options

November 1, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), the mandatory fortification of cereal grains like rice with folic acid in the US has helped significantly reduce the prevalence of neural tube defects. This makes understanding what rice has folic acid, particularly enriched varieties, essential for making informed dietary choices.

Quick Summary

Enriched white rice is fortified with synthetic folic acid, while brown rice contains only naturally-occurring folate. Fortification adds back nutrients lost during milling to boost the grain's nutritional profile.

Key Points

Enriched White Rice is Fortified: The highest levels of folic acid in rice are found in enriched white rice, where the synthetic nutrient has been added back during processing.
Brown Rice Contains Natural Folate: Brown rice is a whole grain with naturally occurring folate, but it is not fortified with the higher, synthetic folic acid.
Fortification is a Public Health Initiative: The process of enriching grains with folic acid was mandated to help prevent serious birth defects, particularly neural tube defects.
Folate is Water-Soluble: Cooking methods like boiling can cause a significant loss of folate and other water-soluble vitamins; steaming or microwaving can help preserve them.
Reading Labels is Crucial: Always check product labels for the word "enriched" and nutritional information to verify the folic acid content, as not all rice is fortified.

Folate vs. Folic Acid: Unpacking the Difference

Before determining which rice provides vitamin B9, it's crucial to understand the distinction between folate and folic acid. Folate is the term for the naturally occurring form of vitamin B9 found in various foods, such as leafy greens, citrus fruits, and legumes. Folic acid, on the other hand, is the synthetic or man-made version of vitamin B9 that is used in supplements and is added to fortified foods. While the body can use both, they are processed differently. Folate from food is metabolized in the small intestine, whereas folic acid requires conversion by the liver and other tissues. This difference explains why some foods are naturally rich in folate, while others provide folic acid through a manufacturing process called fortification.

The Fortification of Grains

In the United States, and many other countries, processed grains are often fortified with nutrients lost during the milling process. This practice was mandated in 1998 for cereal grains in the U.S. to help prevent neural tube birth defects. The milling process removes the bran and germ from grains, stripping away many of the naturally occurring vitamins and minerals. Manufacturers then add synthetic nutrients, including folic acid, to the refined grain product, which is subsequently labeled as "enriched". This is why most white rice found in US supermarkets is an excellent source of folic acid.

So, What Rice Has Folic Acid?

The answer lies almost entirely in the processing of the rice. Enriched white rice is the type of rice that has folic acid added to it. Brown rice, a whole grain, is not enriched and therefore contains only its natural, much lower, folate content. This can lead to a significant nutritional difference between the two common varieties.

Enriched White Rice: This rice is the prime source of folic acid among rice varieties. After the refining process, which removes the outer husk, bran, and germ, nutrients are added back. A single cup of cooked enriched white rice can provide a substantial portion of the recommended daily value of folate, with the majority coming from added folic acid.
Brown Rice: As a whole grain, brown rice retains its bran and germ, along with the natural nutrients they contain. It has a modest amount of naturally occurring folate, but it does not contain the higher levels of synthetic folic acid found in enriched varieties. While it offers more fiber and other nutrients like magnesium and manganese compared to unenriched white rice, its contribution to overall folic acid intake is relatively small.
Other Rice Varieties: While not explicitly enriched, some rice products like certain brown jasmine or basmati rice varieties still contain trace amounts of natural folate. However, enriched white rice remains the most concentrated source of folic acid due to fortification. It is always best to check the nutritional label for the specific product you are consuming to confirm whether it is enriched.

Nutritional Comparison: Folate/Folic Acid in Rice and Other Foods


Food Item	Form of B9	Amount of B9 (per 1 cup, cooked, approx.)	Notes
Enriched White Rice	Folic Acid	~153-184 mcg DFE	Significant amount of synthetic B9 added.
Brown Rice	Folate	~7-14 mcg DFE	Natural folate content is much lower.
Spinach	Folate	~263 mcg DFE	Excellent natural source.
Lentils	Folate	~358 mcg DFE	Very high natural folate content.
Fortified Cereal	Folic Acid	Can provide 400 mcg DFE	Specifically fortified to meet 100% daily value.

The Critical Importance of Folic Acid

Folic acid is essential for many bodily functions, most notably for cell growth and the synthesis of DNA. For women who are pregnant or planning to become pregnant, adequate folic acid intake is particularly critical. It significantly reduces the risk of neural tube defects, which are serious birth defects of the baby's brain and spine. However, its benefits extend beyond pregnancy. Folic acid also plays a role in preventing folate deficiency anemia and supporting red blood cell production in people of all ages. The fortification of staple foods like enriched rice was a major public health initiative to ensure broader access to this vital nutrient.

Tips for Ensuring Adequate Folic Acid Intake

While fortified rice is a reliable source of folic acid, a comprehensive approach is best to meet your daily B9 needs. Here are some key strategies:

Combine Sources: Don't rely solely on one food. Complement enriched grains with naturally folate-rich foods like leafy green vegetables, legumes, nuts, and citrus fruits.
Prioritize Fortified Options: When choosing rice, pasta, or breakfast cereals, look for the word "enriched" on the label to ensure it contains added folic acid.
Take Supplements: For many, especially women of childbearing age, a daily folic acid supplement is recommended in addition to a healthy diet.
Preserve Nutrients During Cooking: Since folate is a water-soluble vitamin, high-heat cooking methods like boiling can cause a significant loss of the nutrient. Opt for steaming, stir-frying, or using minimal water when cooking vegetables. Avoid rinsing enriched rice before cooking, as this will wash away the added nutrients.

Conclusion

For those wondering what rice has folic acid, the answer is enriched white rice. This is due to a deliberate public health effort to add this vital nutrient back into refined grains. In contrast, whole-grain brown rice contains only naturally occurring folate, and in much lower quantities. While brown rice offers other nutritional advantages as a whole grain, relying on a variety of sources, including fortified foods and natural folate-rich vegetables, is the most effective way to ensure you meet your daily B9 requirements.

The Importance of Reading Labels

While fortification is widespread in certain regions, not all rice is the same. Always check the nutrition facts label on the packaging to confirm if a specific product is 'enriched' and lists folic acid as an added ingredient. Some local brands or organic products may not be fortified. A balanced diet, combining both natural folate sources and fortified foods like enriched rice, is the most reliable path to meeting your dietary needs.

Visit the CDC's Folic Acid Information page for more resources on daily intake recommendations and sources.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in foods like leafy greens and legumes. Folic acid is the synthetic, man-made form of vitamin B9 used in supplements and to fortify foods, including rice.

No, brown rice does not contain added folic acid. As a whole grain, it contains a smaller amount of naturally-occurring folate, which is distinct from the synthetic folic acid used in enriched white rice.

Folic acid is added to white rice and other grains in a process called fortification. This is done to replace nutrients lost during milling and, most importantly, to help prevent neural tube defects.

Enriched white rice is a much better source of folic acid than brown rice due to the fortification process. A single cup of cooked enriched white rice can provide a far higher amount of vitamin B9 compared to a similar serving of brown rice.

Yes, rinsing enriched white rice or cooking it in excess water and then draining it will wash away the added, water-soluble folic acid and other enriched nutrients.

While important for everyone, folic acid is especially crucial for women who are pregnant or planning to become pregnant, as it helps prevent major birth defects of the brain and spine.

While enriched rice can contribute significantly to your intake, it is best to get folic acid from a variety of sources. A balanced diet should include fortified foods, natural folate-rich foods like leafy greens and legumes, and possibly a supplement if recommended by a healthcare provider.

Whether jasmine rice has folic acid depends on its processing. White jasmine rice, if enriched, will contain folic acid. Brown jasmine rice will contain only its natural folate. Always check the packaging.