Foods containing Phytic acid

Day: Current Food Plan
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 Serving Size Typical Serving
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 Githeri (Fresh Maize & Beans)
172 Mukimo wa Njahi (Black Beans, Green Bananas & Potatoes)
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 Vinolo (Banana and Maize Flour Ugali)
136 Coconut, fresh, mature fruit, flesh
134 Kimito (Mashed Beans & Potatoes)
129 Mustard Seeds, Dry, Raw
128 Oat Porridge
124 Pigeon Peas Stew
123 Chick Peas Curry
123 Mukimo (Maize, Beans, Potatoes & Pumpkin Leaves)
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 Stewed Mushrooms in Peanut Butter (Obwoba)
60 Maize Porridge
59 Onion Fried Rice (Wali wa Yasmin)
58 Qanchibelo (Beef, Maize & Wheat Flour)
58 Basic Mandazi
56 Pan Fried Sweet Potatoes
55 Meat Samosa
55 Mseto wa Ndengu
54 Biryani rice
53 Boiled Rice
51 Steamed Rice
49 Pilau
49 Pancakes
48 Pumpkins with Peanut Butter
48 Rice with Milk
48 Enriched Matoke
48 Mashed Potatoes
48 Githeri (Fresh beans and Maize)
48 Hydrabadi Biryani
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 Sorghum, Finger Millet and Maize Porridge
37 Kaimati (Fried Dumplings)
36 Finger Millet and Sorghum Porridge
34 Minced Meat Balls
31 “Busara” (Whole Maize and Finger Millet Porridge)
25 Stewed Dried Fish
24 Finger Millet Porridge (Uji wa Wimbi)
24 Cassava, Millet & Sorghum Porridge
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 Stewed Potatoes & Arrowroots
18 Mashed Bananas
16 Vine spinach
16 Vimumunya vya Sukari (Sweetened Pumpkin & Coconut Milk)
16 Yam Stew
15 Kitojo (Sweet Potato Leaves)
15 Enriched Mashed Bananas
14 Bitter gourd, whole, different varieties, raw
14 Stewed Kunde & Mrenda (Cowpeas Leaves and Jute Mallow)
14 Egg Toast
12 Cassava Porridge (Uji wa Muhogo)
12 Saget, Terere & Managu (Spider plant, Amaranth & African Nightshade)
11 Stewed Green Bananas
11 Biryani stew
9 Stir-fried Spinach
7 Stir-fried Cabbage
7 Pumpkin Leaves
5 Jute Mallow (Mrenda) & Pumpkin Leaves
5 Amaranth, leaves, picked, raw
5 Ready-to-use therapeutic food(RUTF), milk-free, soya, maize,sorghum (FSMS)
5 Sukumawiki
4 Rice Flour Porridge (Uji wa Mchele)
4 Thabai / Thaa (Stinging Nettle)
3 Stir Fried Goat Meat
3 “Terere” (Amaranth)
3 Omena Stew
3 Ingokho (Stewed Chicken)
3 Ready-to-use therapeutic food(RUTF), milk, maize, soya, sorghum(MSMS)
3 Ready-to-use therapeutic food(RUTF), peanut, milk (PM)
3 Omelette
2 Spanish Omelette
2 Malesele (Cow Blood with Sour Milk) (Check)
2 Stir Fried Beef
2 Okra Meat Dish
1 Stewed Goat Meat
1 Beef Stew
1 Aluru (Stewed Quails)
1 Mseto wa Viazi (Potatoes in Rice)
1 Stewed Nile Perch
1 “Omena” (Silver Sardine 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)

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