PHYTATE IS FOUND IN HIGH AMOUNTS IN SEEDS AND UNREFINED (whole) CEREAL GRAINS  (in the bran and the outer hulls),

also found in the outer hulls of beans/legumes, nuts and other seeds

 

♦      Some examples of phytate content in grains, legumes, nuts and seeds:

√         Some nuts have higher phytate content than some grains

√         Vegetables have relatively small amounts

√         Brans have extremenly high phytate content

 

FOOD mg / 100g dry weight
LEGUMES Min. Max.
Cocoa powder (some brands ferment cacao beans to remove phytate) 1684  1719
Peanut butter (Jif) 1252
White beans (cooked) 960 1390
Soybeans 920 1670
Peanuts 920 1970
Tofu 890 1780
Black beans (cooked) 850 1730
Kidney beans (cooked) 830 13.40
Navy beans 740 1780
Refried beans 622
Chickpea (cooked) 290 1260
Lentils (cooked) 210 1010
Green peas (cooked) 180 1150
NUTS / SEEDS
Sesame seeds (toasted)

 

 3930 5720
Black walnuts 1977
Cashews 1866
Brazil nuts 1719
Almonds / Almond Butter* 1138 1400
English walnuts 760 982
Hazelnuts 648 1620
Chestnuts 47
GRAINS
Wheat BRAN 3011
Oats (have low phytase content) 1370
Cornbread 1360
Rice (unpolished, cooked) 1270 2160
Barley 1190
Amaranth 1060 1510
Rye 1010
Buckwheat 920 1620
Brown Rice 840 940
Wheat (durum) (have high phytase content) 720 960
Oatmeal (porridge) 690 1020
Popped corn 600
Sorghum 590 1180
Cornbread 430 820
Whole wheat bread 430 1050
White flour 258
Rye bread (have high phytase content) 190 430
Pumpernickel bread 160
Rice (white, polished, cooked) 120 370
Pasta 70 910
Cornflakes 40 150
White bread 30 230
French Bread 20 40
Sourdough Rye Bread 10 30
Soured buckwheat 30
MISCELLANEOUS
Coconut (is in a form that does not chelate minerals) 357
Tubers
Broccoli 18
Strawberries 12
Collard greens 12
Avocado 1
Sweet potatoes 0
Green beans
Berries

Figures collected from various sources

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