Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22531
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2469
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03298
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03298
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43234
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9154
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65150
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04150
OatsOats25.71.770.310.0290.62017NANANANA2.724.34134
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67127
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84124
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13121
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.83119
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3119
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14118
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.33118
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62117
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63112
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.33111
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9107
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9105
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3104
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86101
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8101
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7101
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77101
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.0698
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.9497
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.997
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.27293
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.492
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.689.2
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.2388
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.687.7
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.0485.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.0285.2
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.0584.7
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.9584
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.8584
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.2383.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.5283
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.9581
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.7379.3
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.3577.4
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.6776
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.2875.6
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.975.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.975.3
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.874.6
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.5374.6
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.0773
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.171
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.370.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.6669
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.0768.8
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.2466.6
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.164.5
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.862.8
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.160.3
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.657.5
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.551
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.0648.6
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.0648.6
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.748
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.445.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.3744.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.3744.7
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.8444
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.6342
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.48241
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.48241
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.5237.8
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.5237.8
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.6736.7
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.7536.4
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.0733
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.0733
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.5232.3
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.7332
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.9531.5
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.9531.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.8430
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.8430
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.7630
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.8429.7
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.8429.7
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.8328.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.8328.5
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.6326.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.826.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.826.5
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.825.4
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.825.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.125.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.222.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.122
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.321
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.0520.6
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.419.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.8419
Macronutrients in Top 100 Cereals with the highest Phosphorus content per 100 kcal
In the above table you can find and compare the amount of macronutrients 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