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
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717895
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524893
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3702
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2662
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6614
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.96595
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14566
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.34561
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2531
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7461
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.6460
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411450
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12450
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97410
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3407
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
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.57369
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4364
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3361
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
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7339
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439339
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311336
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713334
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5330
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3329
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.4324
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9322
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7320
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72317
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4316
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
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7275
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
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811263
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13257
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1256
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.578256
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79254
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
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811249
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2248
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.411246
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311245
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512244
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.5240
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711238
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5236
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.97234
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04232
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5230
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.6227
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46221
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
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.9169
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077159
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8153
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5153
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.53148
Macronutrients in Top 100 Cereals & Nuts with the highest Phosphorus content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Phosphorus per 300 calories.
Top 5 cereals & nuts with most amount of phosphorus per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran