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