Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.71592
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.61407
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821895
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524893
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3702
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7461
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411450
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12450
OatsOats775.320.940.0861.87051NANANANA8.1713403
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711380
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5373
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4364
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5356
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513356
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43355
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213354
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411351
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311336
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713334
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7320
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7315
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92311
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6303
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3303
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114303
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3302
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18295
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412292
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7292
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98279
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310277
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8268
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7264
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8263
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13257
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512256
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16254
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85252
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54252
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7251
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6249
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512244
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711238
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04232
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811228
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13227
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75226
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76226
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44224
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6224
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2219
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27213
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.4961211
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811208
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2206
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73200
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35193
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45188
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26181
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74173
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5153
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17146
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17146
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311145
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410136
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1134
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1134
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5132
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9126
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02123
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02123
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6113
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6113
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411110
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25109
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.299
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.299
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.697
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA1061196
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.8695
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.8695
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.590
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.590
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.2789.5
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.589
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.589
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.585.4
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.585.4
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.8880.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.4579.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.4579.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.4576
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.4576
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.375.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.5667.4
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.3665.6
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.9362.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.1662
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.751059
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.5257.6
Macronutrients in Top 100 Cereals with the highest Phosphorus content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Phosphorus per 300 calories.
Top 5 cereals with most amount of phosphorus per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Cooked Oat Bran
- Crude Wheat Germ