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34 Grains and Pasta Highest in Phosphorus

Ranked by a Common Serving Size
1250mg Phosphorus = 100% DV
  1. Uncooked Oats
    815.9mg (65% DV) in 1 cup
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  2. Oat Bran
    690mg (55% DV) in 1 cup
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  3. Buckwheat (Uncooked)
    589.9mg (47% DV) in 1 cup
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  4. Cooked Amaranth
    364.1mg (29% DV) in 1 cup
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  5. Whole Grain Sorghum Flour
    336.4mg (27% DV) in 1 cup
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  6. Cooked Teff
    302.4mg (24% DV) in 1 cup
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  7. Uncooked Yellow Cornmeal
    294mg (24% DV) in 1 cup
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  8. Uncooked Whole-Grain Cornmeal
    294mg (24% DV) in 1 cup
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  9. Cooked Spelt
    291mg (23% DV) in 1 cup
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  10. Quinoa Cooked
    281.2mg (22% DV) in 1 cup
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  11. Cooked Oat Bran
    260.6mg (21% DV) in 1 cup
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  12. Kamut Cooked
    252.8mg (20% DV) in 1 cup
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  13. Brown Rice
    208.1mg (17% DV) in 1 cup
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  14. Cooked Oatmeal
    180.2mg (14% DV) in 1 cup
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  15. Cooked Millet
    174mg (14% DV) in 1 cup
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  16. Cooked Brown Rice
    150.2mg (12% DV) in 1 cup
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  17. Whole Wheat Pasta
    148.6mg (12% DV) in 1 cup spaghetti not packed
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  18. Cooked Wild Rice
    134.5mg (11% DV) in 1 cup
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  19. Rice Bran
    124.1mg (10% DV) in 1 tablespoon
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  20. Egg Noodles (Cooked)
    121.6mg (10% DV) in 1 cup
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  21. Roasted Buckwheat Groats
    117.6mg (9% DV) in 1 cup
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  22. Gluten Free Corn Noodles (Cooked)
    106.4mg (9% DV) in 1 cup
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  23. Spinach Egg Noodles (Cooked)
    91.2mg (7% DV) in 1 cup
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  24. Cooked Pearled Barley
    84.8mg (7% DV) in 1 cup
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  25. Cooked Bulgur
    72.8mg (6% DV) in 1 cup
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  26. Cooked Pasta (Unenriched)
    71.9mg (6% DV) in 1 cup spaghetti not packed
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  27. Medium Grain White Rice
    68.8mg (6% DV) in 1 cup
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  28. White Rice
    67.9mg (5% DV) in 1 cup
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  29. Canned Hominy
    57.8mg (5% DV) in 1 cup
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  30. Cooked Japanese Somen
    47.5mg (4% DV) in 1 cup
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  31. Rice Noodles (Cooked)
    35.2mg (3% DV) in 1 cup
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  32. Cooked Couscous
    34.5mg (3% DV) in 1 cup, cooked
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  33. Yellow Cornmeal (Grits)
    32.6mg (3% DV) in 1 cup
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  34. Japanese Soba Noodles (Buckwheat)
    28.5mg (2% DV) in 1 cup
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