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
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium680.170.040.0120.031023205.144.4810.60.681.63213
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
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.2294
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
MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.3588.4
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
KiwanoHorned melon2272.86NANANANA17NANANANANA4.0584
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
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.578.6
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
RoselleRaw Roselle2041.3NANANA023NANANANANA1.9675.5
GroundcherriesRaw Groundcherries1891.32NANANA021NANANANANA3.675.5
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
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.175
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
Passion-fruit, PurpleRaw Passion-fruit, Purple1030.720.0610.0010.4202411.5NANANA10.72.2770
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
Dried LongansLongans, dried350.14NANANA026NANANANANA1.768.5
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.2466.6
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.3765.3
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
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.77261.4
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.160.3
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.3360
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.459
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.7559
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.858.5
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.657.5
LoquatsRaw Loquats2130.430.0850.0280.16026NANANANA3.60.9157.4
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.6856
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.355.8
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.8755.7
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.855
Raspberries PureeRaspberries Puree with Seeds1821.760.110.0510.055NA211265.550.387.8254.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.254
Frozen RaspberriesRed Frozen Raspberries1791.450.110.0340.027022.411.75.85.130.797.682.0553.6
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.953.4
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON5880.410.160.0350.065NA33.39.354.185.1804.12.7653
Lemon juice from concentrateLemon juice from concentrate, canned or bottled5880.410.160.0350.06503394.14.9404.12.6553
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.3351.3
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.2351
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.551
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked30.80.320.0340.0040.15025.6NANANANANA1.550
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked420.320.0340.0040.15025.717.55.655.366.443.431.549.8
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed750.320.0340.0040.15025.7NANANANANA1.549.6
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar1300.320.0340.0040.15025.622NANANA3.51.549.4
Seedless Raspberries PureeRaspberries, puree, seedless2442.120.160.110.1NA19.514.77.446.850.442.22.548.8
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
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD2000.720.210.0380.1902320.38.64.57.21.21.2648
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.948
Macronutrients in Top 100 Fruits & Cereals with the highest Phosphorus content per 100 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 100 calories.
Top 5 fruits & 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