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
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium3400.850.20.0580.16011510125.722.4533.48.161065
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
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11468
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
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.7442
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
KiwanoHorned melon113614.3NANANANA86NANANANANA20.2420
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
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5393
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
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.8378
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA18377
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6377
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5375
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
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.3351
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
Dried LongansLongans, dried1750.7NANANA0129NANANANANA8.57343
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2333
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.86327
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6322
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214314
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910307
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4302
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7300
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.312295
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8294
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9293
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013288
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57287
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.4280
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5279
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34279
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319276
Raspberries PureeRaspberries Puree with Seeds9098.80.560.250.27NA10559.63027.71.93910273
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA5311270
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.3268
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52267
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON29412.060.790.180.32NA16646.82126020.614265
Lemon juice from concentrateLemon juice from concentrate, canned or bottled29412.060.790.180.3201654520.624.7020.613.2265
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.7256
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616256
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6255
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.52249
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.55249
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed3761.580.170.0190.750128NANANANANA7.56248
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar6491.620.170.0190.750128110NANANA17.57.53247
Seedless Raspberries PureeRaspberries, puree, seedless122010.60.780.570.52NA9773.73734.32.21112.4244
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
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD10003.61.050.190.9301151024322.53666.3240
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.6240
Macronutrients in Top 100 Fruits & Cereals with the highest Phosphorus content per 500 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 500 calories.
Top 5 fruits & 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