What Foods Contain Phytate?
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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