Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Phosphorus

34 results
Name
Phosphorus
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
815.9mg (65% DV)
Standard Release (Common)
+ 2
Raw Oat Bran (Oat bran, raw) 1 cup
690mg (55% DV)
Standard Release (Common)
+ 3
Uncooked Buckwheat (Buckwheat) 1 cup
589.9mg (47% DV)
Standard Release (Common)
+ 4
Cooked Amaranth (Amaranth grain, cooked) 1 cup
364.1mg (29% DV)
Standard Release (Common)
+ 5
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
336.4mg (27% DV)
Standard Release (Common)
+ 6
Cooked Teff (Teff, cooked) 1 cup
302.4mg (24% DV)
Standard Release (Common)
+ 7
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
294mg (24% DV)
Standard Release (Common)
+ 8
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
294mg (24% DV)
Standard Release (Common)
+ 9
Cooked Spelt (Spelt, cooked) 1 cup
291mg (23% DV)
Standard Release (Common)
+ 10
Quinoa, cooked 1 cup
281.2mg (22% DV)
Standard Release (Common)
+ 11
Cooked Oat Bran (Oat bran, cooked) 1 cup
260.6mg (21% DV)
Standard Release (Common)
+ 12
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
252.8mg (20% DV)
Standard Release (Common)
+ 13
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
208.1mg (17% DV)
Standard Release (Common)
+ 14
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
180.2mg (14% DV)
Standard Release (Common)
+ 15
Cooked Millet (Millet, cooked) 1 cup
174mg (14% DV)
Standard Release (Common)
+ 16
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
150.2mg (12% DV)
Standard Release (Common)
+ 17
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
148.6mg (12% DV)
Standard Release (Common)
+ 18
Cooked Wild Rice (Wild rice, cooked) 1 cup
134.5mg (11% DV)
Standard Release (Common)
+ 19
Rice Bran (Rice bran, crude) 1 tablespoon
124.1mg (10% DV)
Standard Release (Common)
+ 20
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
121.6mg (10% DV)
Standard Release (Common)
+ 21
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
117.6mg (9% DV)
Standard Release (Common)
+ 22
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
106.4mg (9% DV)
Standard Release (Common)
+ 23
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
91.2mg (7% DV)
Standard Release (Common)
+ 24
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
84.8mg (7% DV)
Standard Release (Common)
+ 25
Cooked Bulgur (Bulgur, cooked) 1 cup
72.8mg (6% DV)
Standard Release (Common)
+ 26
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
71.9mg (6% DV)
Standard Release (Common)
+ 27
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
68.8mg (6% DV)
Standard Release (Common)
+ 28
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
67.9mg (5% DV)
Standard Release (Common)
+ 29
Hominy, canned, white 1 cup
57.8mg (5% DV)
Standard Release (Common)
+ 30
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
47.5mg (4% DV)
Standard Release (Common)
+ 31
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
35.2mg (3% DV)
Standard Release (Common)
+ 32
Couscous, cooked 1 cup, cooked
34.5mg (3% DV)
Standard Release (Common)
+ 33
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
32.6mg (3% DV)
Standard Release (Common)
+ 34
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
28.5mg (2% DV)
Standard Release (Common)