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Foods Rich in Phytate

Discover the best food sources of Phytate, ranked by amount per 100g.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

Top 30 Foods Rich in Phytate

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Black niger seeds Kala til	1974	—	IFCT
2	Linseeds Alsi	1859	—	IFCT
3	Gray niger seeds Kala til	1709	—	IFCT
4	Poppy seeds Postdana	1109	—	IFCT
5	Safflower seeds Kardi	1083	—	IFCT
6	Seeds garden cress Halim	1037	—	IFCT
7	Coriander seeds Dhania	1008	—	IFCT
8	Walnut Akhrot	1001	—	IFCT
9	Almond Badam	964	—	IFCT
10	Cashew nut Kaju	929	—	IFCT
11	White gingelly seeds Til	927	—	IFCT
12	Brown gingelly seeds Til	921	—	IFCT
13	Omum Ajwan	895	—	IFCT
14	Pine seed Chilgoza	883	—	IFCT
15	Black gingelly seeds Til	845	—	IFCT
16	Pistachio nuts Pista	808	—	IFCT
17	Asafoetida Hing	806	—	IFCT
18	White field bean Sem	791	—	IFCT
19	Brown field bean Sem	773	—	IFCT
20	Black field bean Sem	759	—	IFCT
21	Rice, raw, brown Chawal	742	—	IFCT
22	Green cardamom Elaychi	721	—	IFCT
23	Nutmeg Jaiphal	704	—	IFCT
24	Mace Avithri	691	—	IFCT
25	Bulgur wheat Dalia	679	—	IFCT
26	Whole black gram Chhilke wali urad dal	679	—	IFCT
27	Black cardamom Badi elaychi	670	—	IFCT
28	Dry maize Makka	646	—	IFCT
29	Whole wheat Gehun	638	—	IFCT
30	Atta wheat flour Atta	632	—	IFCT

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA