Foods containing Phytic acid

1 teaspoon = 5 gm / .17 oz	1 tablespoon = 15 gm / .5 oz	1 oz = 30 gm	1 cup = 240 gm / 8 oz	1 pound = 454 gm / 16 oz

mg per 100 grams	Significant Amount	Food
964	##	Nut, almond, with or without skin, raw, unsalted
808	##	Nut, pistachio, raw, unsalted
659	##	Gram, black, dry, raw
589	##	Nut, ground nut, with skin, unsalted, dry, raw
585	##	Pigeon peas, dry, raw
569	##	Chick peas, whole, dry, raw
564	##	Lentils, whole, dry, raw
558	##	Rice, brown, raw, Oryza sativa,(Mpunga wa bulawuni)
543	##	Cowpeas, dry, raw
425	##	Soybean, dry, raw
408	##	Garden peas, dry, raw
390	##	Coconut meat, dried (desiccated)
370	##	Rotli (Indian Chapati)
368	##	Gram, green, dry, raw
345	##	Fiqe (Red Sorghum, Beans and Teff Flour)
338	##	Brown Chapati
324	##	Gurdo, Marqa (Ugali in Sour Milk)
316	##	Oatmeal
245		Jack fruit, seed, mature, dry, raw
220		Refined Maize Flour Ugali
210		Qita "Maize & wheat flour pancake"
209		Whole Maize Flour Ugali
198		Groundnut Sauce
190		Potato Bhajia
178		Githeri (stewed Maize & Beans)
174		Mushenye (Green Maize and Sweet Potatoes)
172		Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes)
172		Githeri (Fresh Maize & Beans)
167		Maize, Red Sorghum and Finger Millet Ugali
167		Mashed Cassava and Pigeon Peas
162		Garden peas, fresh, raw
156		Boiled beans
156		“Brown” Maize and Finger Millet Flour Ugali
153		Bean Stew with Milk and Cream
148		Kimanga (Smoked Green Bananas and Kidney Beans)
148		Ndoto (Red Kidney Beans & Red Sorghum)
136		Coconut, fresh, mature fruit, flesh
136		Vinolo (Banana and Maize Flour Ugali)
134		Kimito (Mashed Beans & Potatoes)
129		Mustard Seeds, Dry, Raw
128		Oat Porridge
124		Pigeon Peas Stew
123		Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves)
123		Chick Peas Curry
113		Ugali (Cassava, finger millet & sorghum flour)
112		Mseto wa Maharagwe
111		Lentil Stew
111		Mukimo wa Njahi (Raw & Ripe Bananas)
108		Nyenyi (Mashed Pigeon Peas & Green Maize)
108		Cassava and Red Sorghum Ugali
104		Cassava Ugali
100		Finger Millet Ugali
97		Kimanga (Mashed Sweet Potato & Black Beans)
93		Potato Chips
90		Vegetable Samosa
84		Bean Stew
81		Red Sorghum, Maize flour & Finger Millet Ugali
74		Stewed Split Dal
73		Bulrush Millet Porridge (Uji wa Mawele)
71		White Chapati
68		Wukunu (sweet potatoes &dehulled black beans
68		Green Gram Stew
66		Peas and Brinjal Curry
65		Mukimo (Fresh Maize, Potato & Pumpkin Leaves)
62		Black Bean Stew
60		Maize Porridge
60		Stewed Mushrooms in Peanut Butter (Obwoba)
59		Onion Fried Rice (Wali wa Yasmin)
58		Qanchibelo (Beef, Maize & Wheat Flour)
58		Basic Mandazi
56		Pan Fried Sweet Potatoes
55		Mseto wa Ndengu
55		Meat Samosa
54		Biryani rice
53		Boiled Rice
51		Steamed Rice
49		Pancakes
49		Pilau
48		Pumpkins with Peanut Butter
48		Rice with Milk
48		Mashed Potatoes
48		Hydrabadi Biryani
48		Enriched Matoke
48		Githeri (Fresh beans and Maize)
47		Stewed Cowpea Leaves (Rhikhuvi)
46		Bhature (Fried Indian Bread)
45		Wheat Flour Porridge
42		Sweet Potatoes with Peanut Butter
41		Potato Curry
40		Nchenga/ Nzenga (Crushed Maize)
40		Drop Scones
39		Enriched Mashed Potatoes
39		Mashed Potato and Bananas
37		Kaimati (Fried Dumplings)
37		Sorghum, Finger Millet and Maize Porridge
36		Finger Millet and Sorghum Porridge
34		Minced Meat Balls
31		“Busara” (Whole Maize and Finger Millet Porridge)
25		Stewed Dried Fish
24		Cassava, Millet & Sorghum Porridge
24		Finger Millet Porridge (Uji wa Wimbi)
22		Mashed Pumpkin and Black Nightshade
22		Matoke (Stewed Green Bananas & Meat)
21		Vimumunya vya Chumvi (Pumpkin & Coconut Milk)
21		Pan Fried Arrowroots
19		Arrowroot Stew
18		Mashed Bananas
18		Stewed Potatoes & Arrowroots
16		Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk)
16		Vine spinach
16		Yam Stew
15		Enriched Mashed Bananas
15		Kitojo (Sweet Potato Leaves)
14		Egg Toast
14		Bitter gourd, whole, different varieties, raw
14		Stewed Kunde & Mrenda (Cowpeas Leaves and Jute Mallow)
12		Saget, Terere & Managu (Spider plant, Amaranth & African Nightshade)
12		Cassava Porridge (Uji wa Muhogo)
11		Biryani stew
11		Stewed Green Bananas
9		Stir-fried Spinach
7		Pumpkin Leaves
7		Stir-fried Cabbage
5		Sukumawiki
5		Ready-to-use therapeutic food(RUTF), milk-free, soya, maize,sorghum (FSMS)
5		Amaranth, leaves, picked, raw
5		Jute Mallow (Mrenda) & Pumpkin Leaves
4		Rice Flour Porridge (Uji wa Mchele)
4		Thabai / Thaa (Stinging Nettle)
3		Ready-to-use therapeutic food(RUTF), peanut, milk (PM)
3		Stir Fried Goat Meat
3		Ready-to-use therapeutic food(RUTF), milk, maize, soya, sorghum(MSMS)
3		Omelette
3		Omena Stew
3		Ingokho (Stewed Chicken)
3		“Terere” (Amaranth)
2		Malesele (Cow Blood with Sour Milk) (Check)
2		Okra Meat Dish
2		Spanish Omelette
2		Stir Fried Beef
1		Stewed Nile Perch
1		Stewed Goat Meat
1		Mseto wa Viazi (Potatoes in Rice)
1		Aluru (Stewed Quails)
1		“Omena” (Silver Sardine Stew)
1		Beef Stew
1		Tsiswa (Termites)
0.19		Beef stew, (Nyama ya ng'ombeyokazingira)
0.18		Beef mince, fried, (Nyama yang'ombe yogaya yokazinga)
0.18		Samoosa, beef filling, fried, (Samusawa nyama ya ng'ombe wokazinga)
0.05		Plantain and beef casserole,(Mbalagha za nyama ya ng’ombe)