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
Phytate content depends on many factors - including growing conditions, harvesting techniques, processing methods, testing methods, age of the food being tested. Phytic acid will be much higher in foods grown using modern high-phosphate fertilizers than those grown in natural compost.
Srivastava BN and others. Influence of Fertilizers and Manures on the Content of Phytin and Other Forms of Phosphorus in Wheat and Their Relation to Soil Phosphorus. Journal of the Indian Society of Soil Science. 1955 III:33-40.
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 Source of Phytates | mg / g dry weight | |
|---|---|---|
LEGUMES |
Min. |
Max. |
| Cocoa powder(some brands ferment cacao beans to remove phytate) | 17 | 17 |
| Peanut butter(Jif) | 13 | |
| White beans(cooked) | 10 | 14 |
| Soybeans | 9 | 17 |
| Peanuts | 9 | 20 |
| Tofu | 9 | 18 |
| Black beans (cooked) | 8 | 17 |
| Kidney beans (cooked) | 8 | 13 |
| Navy beans | 7 | 18 |
| Refried beans | 6 | |
| Chickpea (cooked) | 3 | 13 |
| Lentils (cooked) | 2 | 10 |
| Green peas (cooked) | 2 | 11 |
NUTS / SEEDS |
Min. |
Max. |
| Sesame seeds (toasted) | 39 | 57 |
| Black walnuts | 20 | |
| Cashews | 19 | |
| Brazil nuts | 17 | |
| Almonds / Almond Butter* | 11 | 14 |
| English walnuts | 8 | 10 |
| Hazelnuts | 6 | 16 |
| Chestnuts | <1 | |
GRAINS |
Min. |
Max. |
| Wheat BRAN | 33 | 47 |
| Oat bran | 21 | 24 |
| Oats (low phytase enzyme content) | 14 | |
| Corn (low phytase enzyme content) | 14 | |
| Rice (unpolished, cooked) | 13 | 22 |
| Barley | 12 | |
| Amaranth | 11 | 15 |
| Rye (high phytase enzyme content) | 10 | |
| Buckwheat | 9 | 16 |
| Brown Rice | 8 | 9 |
| Wheat (durum) (high phytase enzyme content) | 7 | 10 |
| Oatmeal (porridge) | 7 | 10 |
| Popped corn | 6 | |
| Sorghum | 6 | 12 |
| Cornbread | 4 | 8 |
| Whole wheat bread | 4 | 10 |
| White flour | 2 | |
| Rye bread (high phytase enzyme content) | 2 | 4 |
| Pumpernickel bread | 2 | |
| Rice (white, polished, cooked) | 1 | 4 |
| Pasta | <1 | 9 |
| Cornflakes | <1 | 1 |
| White bread | <1 | 2 |
| French Bread | <1 | <1 |
| Sourdough Rye Bread | <1 | <1 |
| Soured buckwheat | <1 | |
MISCELLANEOUS |
Min. |
Max. |
| Coconut (phytate is in a form that does not chelate minerals) | 4 | |
| Tubers | ||
| Broccoli | <1 | |
| Strawberries | <1 | |
| Collard greens | <1 | |
| Avocado | <1 | |
| Sweet potatoes / potatoes | <1 | |
| Green beans | ||
| Berries | ||
Figures collected from various sources, including: Phytic acid content in milled cereal products and breads
| Average phytic acid intake varies by country | |
|---|---|
| U.S. and U.K. | 631-746 mg/day |
| Finland | 370 mg/day |
| Italy | 219 mg/day |
| Sweden | 180 mg/day |
