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30 Grains and Pasta Highest in Phosphorus

Ranked by a serving size.
1250mg Phosphorus = 100% DV
  1. Cooked Amaranth
    364.1mg (29% DV) in 1 cup
  2. Millet Flour
    339.2mg (27% DV) in 1 cup
  3. Whole Grain Sorghum Flour
    336.4mg (27% DV) in 1 cup
  4. Cooked Teff
    302.4mg (24% DV) in 1 cup
  5. Cooked Spelt
    291mg (23% DV) in 1 cup
  6. Quinoa Cooked
    281.2mg (22% DV) in 1 cup
  7. Cooked Oatbran
    260.6mg (21% DV) in 1 cup
  8. Kamut Cooked
    252.8mg (20% DV) in 1 cup
  9. Cooked Long-grain Brown Rice
    208.1mg (17% DV) in 1 cup
  10. Cooked Oatmeal
    180.2mg (14% DV) in 1 cup
  11. Cooked Millet
    174mg (14% DV) in 1 cup
  12. Cooked Brown Rice
    150.2mg (12% DV) in 1 cup
  13. Whole Wheat Pasta
    148.6mg (12% DV) in 1 cup spaghetti not packed
  14. Cooked Wild Rice
    134.5mg (11% DV) in 1 cup
  15. Rice Bran
    124.1mg (10% DV) in 1 tablespoon
  16. Egg Noodles (cooked)
    121.6mg (10% DV) in 1 cup
  17. Roasted Buckwheat Groats
    117.6mg (9% DV) in 1 cup
  18. Gluten Free Corn Noodles (cooked)
    106.4mg (9% DV) in 1 cup
  19. Spinach Egg Noodles (cooked)
    91.2mg (7% DV) in 1 cup
  20. Cooked Pearled Barley
    84.8mg (7% DV) in 1 cup
  21. Cooked Bulgur
    72.8mg (6% DV) in 1 cup
  22. Cooked Pasta (unenriched)
    71.9mg (6% DV) in 1 cup spaghetti not packed
  23. Cooked Long-grain White Rice
    67.9mg (5% DV) in 1 cup
  24. Canned Hominy
    57.8mg (5% DV) in 1 cup
  25. Cooked Japanese Somen
    47.5mg (4% DV) in 1 cup
  26. Rice Noodles (cooked)
    35.2mg (3% DV) in 1 cup
  27. Cooked Couscous
    34.5mg (3% DV) in 1 cup, cooked
  28. Yellow Cornmeal (grits)
    32.6mg (3% DV) in 1 cup
  29. Japanese Soba Noodles (buckwheat)
    28.5mg (2% DV) in 1 cup
  30. Cornstarch
    16.6mg (1% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.