Phytate
What it is and what it does
- Phytate is also called phytic acid, inositol hexaphosphate or IP-6. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Phytic acid is the main form in which cereals, pulses, oilseeds and nuts store phosphorus; it makes up about 1-5% of their weight. (Gupta RK, Gangoliya SS, Singh NK (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol 52(2):676-684 (peer-reviewed review; PMC4325021) (DOI 10.1007/s13197-013-0978-y))
- It is widely studied as an 'anti-nutrient' because it binds minerals in the digestive tract, making them less available to the body. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Phytic acid strongly binds (chelates) zinc, iron, calcium, manganese and magnesium. (Chondrou T, Adamidi N, Lygouras D, Hirota SA, Androutsos O, Svolos V (2024). Dietary Phytic Acid, Dephytinization, and Phytase Supplementation Alter Trace Element Bioavailability - A Narrative Review of Human Interventions. Nutrients 16(23):4069 (peer-reviewed review; PMC11643945; CC BY) (DOI 10.3390/nu16234069))
- The bound minerals form insoluble salts, so less of them is absorbed. (Chondrou T, Adamidi N, Lygouras D, Hirota SA, Androutsos O, Svolos V (2024). Dietary Phytic Acid, Dephytinization, and Phytase Supplementation Alter Trace Element Bioavailability - A Narrative Review of Human Interventions. Nutrients 16(23):4069 (peer-reviewed review; PMC11643945; CC BY) (DOI 10.3390/nu16234069))
- Humans, like other animals with a simple stomach, lack the enzyme phytase in their digestive tract. (Gupta RK, Gangoliya SS, Singh NK (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol 52(2):676-684 (peer-reviewed review; PMC4325021) (DOI 10.1007/s13197-013-0978-y))
- Researchers judge phytate's effect on iron with the phytate:iron molar ratio; a ratio above 1 is taken to mean reduced iron absorption. (Rahman S, Shaheen N (2022). Phytate-iron molar ratio and bioavailability of iron in Bangladesh. Trop Med Int Health 27(5):509-514 (peer-reviewed original study; PMC9322336) (DOI 10.1111/tmi.13750))
Why it matters
- Because Indian diets based on cereals, pulses and millets contain much phytic acid, ICMR-NIN used conservative zinc-absorption estimates (25% and 30%) for pregnant and breastfeeding women. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
- People eating vegetarian diets usually eat a lot of pulses and whole grains, whose phytates bind zinc and lower its absorption. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- The effect on minerals matters most for infants and pregnant and breastfeeding women when large amounts of cereal-based foods are eaten. (Samtiya M, Aluko RE, Dhewa T (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition 2:6 (peer-reviewed review; open access, CC BY 4.0) (DOI 10.1186/s43014-020-0020-5))
- In people who eat a wide variety of foods, these effects of phytic and oxalic acid probably have little or no nutritional consequence. (NIH Office of Dietary Supplements. Calcium Fact Sheet for Health Professionals (updated 2026-06-22))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Jowar (sorghum) | 549 mg | IFCT A005 |
| Bajra (pearl millet) | 485 mg | IFCT A003 |
| Fonio | 464 mg | FAO WAFCT 2019 |
| Kodo millet | 452 mg | IFCT A017 |
| Rajgira (amaranth) | 341 mg | IFCT A002 |
| Ragi (finger millet) | 306 mg | IFCT A010 |
| Little millet | 265 mg | IFCT A016 |
| Quinoa | 120 mg | IFCT A009 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- ICMR-NIN: boiling or pressure-cooking cereals and pulses lowers their phytic acid to a great extent, so iron, calcium, magnesium and zinc become more absorbable. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Soaking grains fully under water for some time activates their own (endogenous) phytase enzymes. (Gupta RK, Gangoliya SS, Singh NK (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol 52(2):676-684 (peer-reviewed review; PMC4325021) (DOI 10.1007/s13197-013-0978-y))
- Germination (sprouting) activates phytase, which breaks down phytate and lowers the phytic acid content. (Samtiya M, Aluko RE, Dhewa T (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition 2:6 (peer-reviewed review; open access, CC BY 4.0) (DOI 10.1186/s43014-020-0020-5))
- Fermenting millet grain for 12-24 hours has been reported to reduce phytic acid and tannins. (Gupta RK, Gangoliya SS, Singh NK (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol 52(2):676-684 (peer-reviewed review; PMC4325021) (DOI 10.1007/s13197-013-0978-y))
- Milling (removing the bran) removes phytic acid, but it also removes much of the grain's minerals and dietary fibre. (Gupta RK, Gangoliya SS, Singh NK (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol 52(2):676-684 (peer-reviewed review; PMC4325021) (DOI 10.1007/s13197-013-0978-y))
- Phytic acid is present mainly in cereals, pulses, oilseeds and nuts. (Chondrou T, Adamidi N, Lygouras D, Hirota SA, Androutsos O, Svolos V (2024). Dietary Phytic Acid, Dephytinization, and Phytase Supplementation Alter Trace Element Bioavailability - A Narrative Review of Human Interventions. Nutrients 16(23):4069 (peer-reviewed review; PMC11643945; CC BY) (DOI 10.3390/nu16234069))
- Finger millet (ragi) contains phytate; one study found 240-300 mg per 100 g in most finger millet samples. (Abioye VF, Babarinde GO, Ogunlakin GO, Adejuyitan JA, Olatunde SJ, Abioye AO (2022). Varietal and processing influence on nutritional and phytochemical properties of finger millet: A review. Heliyon 8(12):e12310 (peer-reviewed review; PMC9800331; open access) (DOI 10.1016/j.heliyon.2022.e12310))
- Quinoa also contains phytic acid, along with saponins, tannins and trypsin inhibitors. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))