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
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524893
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3702
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium2040.510.120.0350.09406960.615.413.4322.044.9639
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7461
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411450
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12450
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
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4364
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
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311336
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713334
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7320
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
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67281
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98279
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310277
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8268
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA1210265
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7264
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8263
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13257
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
KiwanoHorned melon6828.6NANANANA51.5NANANANANA12252
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
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512244
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711238
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.5236
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04232
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
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.88227
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.8226
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75226
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76226
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3225
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44224
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6224
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
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.8210
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
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.14206
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73200
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.1196
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
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.36184
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26181
LimesRaw Limes100020.220.190.36010517NANANA287180
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.23177
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3176
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.34176
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74173
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.74172
Lime JuiceRaw Lime Juice12000.840.0960.0960.18010120.37.327.25.764.85.04168
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92167
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6167
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.4166
Raspberries PureeRaspberries Puree with Seeds5455.30.340.150.16NA62.835.81816.61.1523.56164
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6162
Frozen RaspberriesRed Frozen Raspberries5364.340.340.10.08067.23517.415.42.36236.16161
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7160
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON17651.240.480.110.19NA1002812.515.5012.48.3159
Lemon juice from concentrateLemon juice from concentrate, canned or bottled17651.240.480.110.190992712.415012.47.94159
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.57154
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7153
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5153
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.5150
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.53149
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2260.950.10.0110.45077NANANANANA4.53149
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar3900.970.10.0120.45076.766NANANA10.54.5148
Seedless Raspberries PureeRaspberries, puree, seedless7326.370.470.340.31NA58.54422.320.61.36.67.46146
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17146
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17146
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311145
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD6002.160.630.110.560696125.713.521.73.63.78144
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.75144
Macronutrients in Top 100 Fruits & Cereals with the highest Phosphorus content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Phosphorus per 300 calories.
Top 5 fruits & cereals with most amount of phosphorus per 300 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Oat Bran
- Cooked Oat Bran
- Crude Wheat Germ