Phytates bind minerals such as iron and zinc, which matters most if your diet is plant-heavy and your iron status is already marginal. Soaking, sprouting, fermenting and cooking all reduce them substantially.
The foods below are the highest sources of Phytates among the 125 foods in our database, ordered by mg per 100 g. Treat this as an orientation to which foods sit at the top of the range, not as a complete avoid-list — values vary with variety, growing conditions and preparation, and many foods have never been measured for Phytates.
For how Phytates behave in the body, see the Phytates compound page.
Flaxseed — the top-ranked source
| Total Fat | 37.3 g |
|---|---|
| Saturated Fat | 3.28 g |
| Sodium | 36.7 mg |
| Potassium | 793 mg |
| Total Carbohydrate | 34.4 g |
| Dietary Fiber | 23.1 g |
| Total Sugars | 1.6 g |
| Protein | 18 g |
Foods highest in Phytates
- Flaxseed — 2,700.0 mg per 100g. Thiamine, magnesium, lignans
- Pumpkin Seeds — 1,600.0 mg per 100g. Magnesium, zinc, iron
- Almonds — 1,300.0 mg per 100g. Vitamin E, magnesium, manganese
- Chia Seeds — 1,000.0 mg per 100g. Calcium, phosphorus, plant omega-3 (ALA)
- Black Beans — 1,000.0 mg per 100g. Folate, magnesium, anthocyanins (values for cooked)
- Tofu — 1,000.0 mg per 100g. Calcium, manganese, selenium
- Oats — 900.0 mg per 100g. Manganese, phosphorus, magnesium
- Brown Rice — 840.0 mg per 100g. Manganese, magnesium, selenium (values for cooked)
- Chickpeas — 550.0 mg per 100g. Folate, manganese, iron
- Lentils — 450.0 mg per 100g. Folate, iron, manganese (values for cooked)
How to reduce Phytates in what you already eat
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. |
Common questions
Do I need to avoid these foods? Almost certainly not, unless a clinician has advised it for a specific diagnosis. Most of the foods on this list are nutrient-dense and worth eating; the ones at the top are simply where Phytates concentrate.
Does cooking change Phytates content? Often, yes — preparation method can matter as much as food choice. The reduction table above covers what is known for Phytates.
Is this list complete? No. It ranks the foods we hold measured Phytates data for. A food’s absence here means we have not mapped it, not that it is low in Phytates.
This page is general information, not medical advice. If you are managing a diagnosed condition, decisions about restricting Phytates should be made with your clinician or a registered dietitian.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.