Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.46115
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.64
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.5
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.8
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Minerals in Top 100 Cereals with the highest Phosphorus content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Phosphorus per 100 calories.
Top 5 cereals with most amount of phosphorus per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Cooked Oat Bran
- Crude Wheat Germ