Phytic acid binds minerals in the gut — a concern mainly in mineral-poor, grain-heavy diets. It is also an antioxidant, and soaking or sprouting cuts it dramatically.
What is Phytates?
Phytates is a Phytic acid that plays a critical role in storing phosphorus in seeds, nuts and grains. While many general diets overlook it, maintaining optimal levels of Phytates is frequently tracked by people working to optimize their Iron & zinc status.
Top Foods High in Phytates
A data-driven breakdown of the foods with the highest concentration of Phytates per 100 g.
| Food | Phytates |
|---|---|
| Flaxseed | 2,700 mg |
| Pumpkin Seeds | 1,600 mg |
| Almonds | 1,300 mg |
| Tofu | 1,000 mg |
| Black Beans | 1,000 mg |
| Chia Seeds | 1,000 mg |
| Oats | 900 mg |
| Brown Rice | 840 mg |
| Chickpeas | 550 mg |
| Lentils | 450 mg |
How Phytates Impacts Iron & zinc status
Research links diets rich in Phytates to changes in Iron & zinc status. Diets naturally abundant in this compound often support lower Iron & zinc status markers by chelating iron, zinc and calcium so less is absorbed from a meal.
How to Reduce Phytates
Phytic acid is heat-stable but broken down by the enzyme phytase, which soaking, sprouting and especially fermentation activate.
| Method | Typical reduction | How it works |
|---|---|---|
| Soaking (8–24 h) | up to ~50% | Steep in warm, slightly acidic water and discard it before cooking to activate native phytase. |
| Sprouting / germination | ~30–70% | Germinating seeds, grains and legumes for 1–3 days switches on phytase. |
| Fermentation (e.g. sourdough) | up to ~70% | Lactic-acid bacteria and wild yeast lower pH and activate phytase — the single most effective method. |
| Vitamin C with the meal | absorption ↑ | Does not remove phytate but counteracts its grip on non-heme iron. |
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 21 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.