Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2212653
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA99362345
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.3351492
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5401488
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3321169
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5768
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3751
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20749
OatsOats1298.871.560.143.1085NANANANA13.621.7672
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3633
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519621
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6606
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419594
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6593
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7591
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7591
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118584
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418559
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6557
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4533
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4525
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5519
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3506
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819505
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4505
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519503
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3491
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7487
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5486
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96464
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517461
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218446
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016439
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318439
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2429
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320426
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3424
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7420
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2420
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511419
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6415
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8406
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7396
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7387
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4380
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4378
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6377
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614373
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6373
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4365
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4354
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102351
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3346
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4344
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2333
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6322
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214314
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4302
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013288
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6255
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3243
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3243
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6241
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517226
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612224
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612224
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2220
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17210
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410205
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410205
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6189
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6189
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4184
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8182
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3165
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3165
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6161
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7161
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77158
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77158
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2150
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2150
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8149
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714148
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714148
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15142
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13134
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08133
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08133
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08127
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08127
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6126
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416112
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.6109
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5104
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3103
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.251798
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.296
Macronutrients in Top 100 Cereals with the highest Phosphorus content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Phosphorus per 500 calories.
Top 5 cereals with most amount of phosphorus per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Cooked Oat Bran
- Crude Wheat Germ