Foods High and Low in Phytic Acid
Anti-Nutrients
Phytate (IP6) binds zinc, iron, and calcium in the gut, reducing their bioavailability. Concentrated in the bran of grains, legumes, nuts, and seeds. Reduced by soaking, sprouting, and fermentation.
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Key takeaways
- Seeds Cottonseed Meal has the highest measured phytic acid level, at 4,245 mg per 100 g.
- Each entry carries a confidence grade and the studies it came from.
- A food not listed has not been measured, which is not the same as containing none.
Phytic Acid at a glance
- Foods measured
- 201
- Reported as
- mg per 100 g
- Data source
- Published research, cited per food
Highest measured levels
Lowest measured levels
Only foods with a published measurement appear here. A food missing from this list has not been measured, which is not the same as zero.
201 foods with measured values · compiled from published research · updated as the literature grows