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
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.51492
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5401488
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3321169
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37271103
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66261023
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6992
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2944
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314935
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417885
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5768
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3767
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3751
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20749
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515683
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4678
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
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3615
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6606
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617601
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
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8565
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415565
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418559
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6557
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711550
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5549
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614540
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5536
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4533
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2529
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919526
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
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5458
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
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618438
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2429
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510427
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3427
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515423
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
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3415
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417414
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4410
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418408
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8406
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.5400
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7396
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5394
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715389
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7387
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5384
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63378
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8369
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
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83282
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6265
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7256
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6255
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411246
Macronutrients in Top 100 Cereals & Nuts with the highest Phosphorus content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of phosphorus per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran