Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0531.96
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0683.4
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.036.04
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.18.25
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0469.1
YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.2715.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.36216.7
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.818.4
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.6618.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.8419
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.419.6
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.0520.6
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.321
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.122
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.222.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.125.3
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
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
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.6326.8
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
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
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.7630
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
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
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.7332
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.5232.3
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
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.135.6
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.7536.4
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.6736.7
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.5237.8
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.5237.8
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7240.4
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
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.6342
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.8444
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
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.445.2
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.748
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
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.551
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.854
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.154
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.7357
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.657.5
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA457.7
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.158
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.160.3
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.0761
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.1562
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.7562
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.862.8
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.763
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.164.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.6866.3
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.5566.3
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.2466.6
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.466.7
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.0768.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.6669
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.370.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.171
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.0773
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.5374.6
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.874.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.975.3
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.975.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.2875.6
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.6776
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.376.4
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.277.4
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.3577.4
OkaraOkara1322.280.250.120.88016NANANANANA4.6379
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.4779
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.7379.3
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.3780
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.04780
MisoMiso50.53.040.520.21.250133.133.03002.736.4680.3
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.681
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.9581
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.53781.3
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA682
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.6882
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.882
NattoNatto47.45.20.750.352.6062.3NANANA2.569.282.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.5283
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.2383.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.0784
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.8584
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.9584
Macronutrients in Top 100 Legumes & Cereals with the lowest Phosphorus content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Phosphorus per 100 calories.
Top 5 legumes & cereals with least amount of phosphorus per 100 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Vermicelli, made from soy
- Cooked Glutinous White Rice
- Long Rice Chinese Noodles, dehydrated