Which Grains Contain Folate? A Complete Guide to Enriched and Whole Grains

November 14, 2025 •

3 min read

Globally, mandatory fortification of certain grains with folic acid has dramatically reduced the incidence of neural tube defects. This practice makes many common grain products excellent sources of folate, but which grains contain folate naturally and through enrichment?

Quick Summary

A guide to understanding sources of folate in grains, differentiating between natural content in whole grains and folic acid added to enriched grain products like cereals, pasta, and rice.

Key Points

Natural vs. Fortified: Folate is found naturally in some whole grains, while folic acid is a synthetic form added to enriched grains like bread and cereal.
Fortified Sources: Many breakfast cereals, pastas, rice, and breads are enriched with folic acid, offering a highly absorbable and consistent source.
Whole Grain Options: Grains like quinoa, wild rice, and wheat germ contain natural folate and other beneficial nutrients.
Label Literacy: Look for the word "enriched" on product labels for added folic acid, and prioritize products with whole grains listed first for natural folate content.
Balanced Approach: A combination of both fortified and naturally folate-rich grains is an effective way to meet your daily intake needs for this essential B vitamin.
Health Benefits: Adequate folate intake supports healthy cell division, DNA synthesis, and red blood cell production, especially crucial during pregnancy.

Understanding Folate in Grains: Natural vs. Fortified

When considering folate in grains, it's key to understand the difference between naturally occurring folate and folic acid, its synthetic form. While many whole grains contain natural folate, the levels are often lower than in fortified products. In 1998, the FDA mandated the addition of folic acid to enriched grain products in the U.S. to help prevent neural tube defects. Folic acid is also generally more easily absorbed by the body. Consuming both naturally folate-rich whole grains and fortified options helps meet daily folate needs, which is vital for DNA synthesis, cell division, and red blood cell formation.

Fortified Grains: The Most Common Source

Fortified grain products are a major source of folate for many people. Since the late 1990s, the enrichment of grains with folic acid has been a key strategy to increase intake. The term "enriched" on a label means nutrients, including folic acid, have been added.

Common fortified grain products include:

Fortified breakfast cereals: Many cereals are fortified to provide a significant portion of the Daily Value for folic acid.
Enriched pasta: Enriched pasta can significantly contribute to daily folic acid intake.
Enriched rice: White rice is often enriched with folic acid.
White bread and flour: These are frequently fortified and are a common source.
Enriched cornmeal and corn masa flour: Voluntary fortification of corn masa flour was allowed in 2016 to further address neural tube defects.

Whole Grains that Naturally Contain Folate

Whole grains offer natural folate, primarily in the bran and germ, which are removed in refined grains. Choosing whole grains provides not just folate, but also fiber and antioxidants.

Examples of whole grains with natural folate include:

Quinoa: A half-cup provides about 20% of the Daily Value for folate.
Wild Rice: Offers approximately 10% of the Daily Value per serving.
Wheat Germ: An ounce provides about 20% of daily folate needs.
Whole Oats: Contain natural folate and other compounds.
Barley: Fractions containing the germ and outer layers are particularly folate-rich.

Identifying Folate-Rich Grains on the Label

Reading food labels is essential. For fortified grains, look for "enriched" in the ingredients and check the Nutrition Facts panel for folic acid or folate content as a percentage of the Daily Value. For whole grains, check for "whole grain" as the first ingredient or the Whole Grains Council stamp. Remember that fortified grains generally contain more folic acid than the natural folate in whole grains.

Comparison of Folate in Grains: Whole vs. Fortified


Feature	Whole Grains (e.g., Quinoa, Oats)	Fortified Grains (e.g., Enriched Bread, Pasta)
Source Type	Natural folate	Synthetic folic acid
Folate Content	Varies; generally lower per serving	High and consistent due to fortification
Absorption	Can be less easily absorbed	Very easily absorbed by the body
Processing	Minimally processed (maintains bran/germ)	Processed and then enriched with folic acid
Primary Goal	Provides a broader nutrient profile	Public health strategy for specific nutrients

Incorporating Folate-Rich Grains into Your Diet

Adding these grains to meals is easy. Have fortified cereal or oatmeal with wheat germ for breakfast. Include quinoa or wild rice in salads for lunch, or use enriched bread for sandwiches. Choose enriched pasta or rice for dinner. Enriched flour can be used for baking. For gluten-free diets, consider fortified corn masa flour or naturally folate-rich quinoa. Checking labels for "enriched" or prioritizing whole grains helps maximize folate intake.

Conclusion: The Best Grains to Meet Your Folate Needs

Both fortified and whole grains are valuable sources of folate. Fortified products offer a consistent, easily absorbed source of folic acid, important for public health. Whole grains like quinoa and wheat germ provide natural folate along with other nutrients. A balanced diet including both types is beneficial. By knowing which grains contain folate, you can make informed choices to support overall health. For recommended intake details, refer to resources like the CDC.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in whole grains, while folic acid is the synthetic, more easily absorbed version added to enriched grains during processing.

While whole grains like quinoa offer natural folate, their content is generally lower than that in fortified products. A combination of both whole and enriched grains is often recommended to meet daily requirements.

Not all gluten-free grains are fortified. Some countries or manufacturers fortify specific gluten-free products, but regulations vary, so it's essential to check the food label.

Yes, folic acid is very beneficial, particularly in preventing neural tube defects. Some studies suggest folic acid from fortified foods is more bioavailable than natural folate, meaning it's more easily absorbed by the body.

Among common whole grains, quinoa and wheat germ are good sources of natural folate. A half-cup of cooked quinoa provides about 20% of the Daily Value, while one ounce of wheat germ offers around 20%.

You can check the ingredient list on the food label for the words "enriched" or "fortified." The Nutrition Facts panel will also state the percentage of the Daily Value for folate or folic acid.

Yes, whole oats contain natural folate, along with many other nutrients like dietary fiber. They are a good addition to a folate-rich diet.

The fortification of enriched cereal grains with folic acid was mandated to reduce the number of pregnancies affected by neural tube defects, a serious public health concern.