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
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7298
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03298
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43234
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4221
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2205
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32198
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.64189
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8187
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4177
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9154
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.85153
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65150
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04150
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA33137
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.1136
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
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.86123
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13121
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43120
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
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.56113
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.483113
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
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.17110
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.1110
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.8108
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.3107
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9107
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24106
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8105
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
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.992
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
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.687.5
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.0485.8
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.0385.4
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.6785.4
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.9384.5
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
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.6583
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.482.7
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.782
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.6381.5
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.9581
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.580
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.7379.3
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.578.8
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.34378
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.3577.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.576.8
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.5375.6
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.1574
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
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.9756.3
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.3353
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.9451
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.551
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.1849.3
Macronutrients in Top 100 Cereals & Nuts with the highest Phosphorus content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of phosphorus per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Hulled Hemp Seeds
- Cooked Oat Bran