Nutrient Ranking Tool

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Grains and Pasta Highest in Phosphorus

34 results
Name
Phosphorus
Data source
1
Oats (Includes Foods For Usda's Food Distribution Program) 1 cup (156g)
815.9mg (65% DV)
Standard Release (Common)
2
Oat Bran Raw 1 cup (94g)
690mg (55% DV)
Standard Release (Common)
3
Buckwheat 1 cup (170g)
589.9mg (47% DV)
Standard Release (Common)
4
Amaranth Grain Cooked 1 cup (246g)
364.1mg (29% DV)
Standard Release (Common)
5
Sorghum Flour Whole-Grain 1 cup (121g)
336.4mg (27% DV)
Standard Release (Common)
6
Cornmeal Whole-Grain White 1 cup (122g)
294mg (24% DV)
Standard Release (Common)
7
Teff Cooked 1 cup (252g)
302.4mg (24% DV)
Standard Release (Common)
8
Cornmeal Whole-Grain Yellow 1 cup (122g)
294mg (24% DV)
Standard Release (Common)
9
Spelt Cooked 1 cup (194g)
291mg (23% DV)
Standard Release (Common)
10
Quinoa Cooked 1 cup (185g)
281.2mg (22% DV)
Standard Release (Common)
11
Oat Bran Cooked 1 cup (219g)
260.6mg (21% DV)
Standard Release (Common)
12
Wheat Kamut Khorasan Cooked 1 cup (172g)
252.8mg (20% DV)
Standard Release (Common)
13
Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup (202g)
208.1mg (17% DV)
Standard Release (Common)
14
Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt 1 cup (234g)
180.2mg (14% DV)
Standard Release (Common)
15
Millet Cooked 1 cup (174g)
174mg (14% DV)
Standard Release (Common)
16
Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup (195g)
150.2mg (12% DV)
Standard Release (Common)
17
Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup spaghetti not packed (117g)
148.6mg (12% DV)
Standard Release (Common)
18
Wild Rice Cooked 1 cup (164g)
134.5mg (11% DV)
Standard Release (Common)
19
Noodles Egg Enriched Cooked 1 cup (160g)
121.6mg (10% DV)
Standard Release (Common)
20
Rice Bran Crude 1 tablespoon (7.4g)
124.1mg (10% DV)
Standard Release (Common)
21
Buckwheat Groats Roasted Cooked 1 cup (168g)
117.6mg (9% DV)
Standard Release (Common)
22
Pasta Gluten-Free Corn Cooked 1 cup (140g)
106.4mg (9% DV)
Standard Release (Common)
23
Noodles Egg Spinach Enriched Cooked 1 cup (160g)
91.2mg (7% DV)
Standard Release (Common)
24
Barley Pearled Cooked 1 cup (157g)
84.8mg (7% DV)
Standard Release (Common)
25
Bulgur Cooked 1 cup (182g)
72.8mg (6% DV)
Standard Release (Common)
26
Rice White Medium-Grain Enriched Cooked 1 cup (186g)
68.8mg (6% DV)
Standard Release (Common)
27
Pasta Cooked Unenriched Without Added Salt 1 cup spaghetti not packed (124g)
71.9mg (6% DV)
Standard Release (Common)
28
Rice White Long-Grain Regular Enriched Cooked 1 cup (158g)
67.9mg (5% DV)
Standard Release (Common)
29
Hominy Canned White 1 cup (165g)
57.8mg (5% DV)
Standard Release (Common)
30
Noodles Japanese Somen Cooked 1 cup (176g)
47.5mg (4% DV)
Standard Release (Common)
31
Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt 1 cup (233g)
32.6mg (3% DV)
Standard Release (Common)
32
Rice Noodles Cooked 1 cup (176g)
35.2mg (3% DV)
Standard Release (Common)
33
Couscous Cooked 1 cup, cooked (157g)
34.5mg (3% DV)
Standard Release (Common)
34
Noodles Japanese Soba Cooked 1 cup (114g)
28.5mg (2% DV)
Standard Release (Common)
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