Phosphorus labelling differs between regulators. The FDA requires it on every nutrition label; Canada does not mandate it at all. Yet the mineral handles a job both countries recognise: partnering with calcium to mineralise bones and teeth, and shuttling energy within each cell.
Animal foods (meat, fish, dairy, eggs) hold far more phosphorus than plants do, so this ranking skews toward them. The table shows raw numbers, but your body absorbs phosphorus from animal sources more readily than from grains or legumes, where phytic acid can bind it.
FDA daily value: 1250 mg
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Showing 51–100 of 2,803 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 774.00 mg | 62% |
| 52 | Peanut flour, defatted, salted | Legumes and Legume Products | 760.00 mg | 61% |
| 53 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 758.00 mg | 61% |
| 54 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 758.00 mg | 61% |
| 55 | Seeds, sesame flour, low fat | Nuts and Seeds | 757.00 mg | 61% |
| 56 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 755.00 mg | 60% |
| 57 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 752.00 mg | 60% |
| 58 | Dessert, pudding, lemon, dry mix, instant, unprepared | Sweets | 752.00 mg | 60% |
| 59 | Grains, oat bran, dry | Cereals, Grains and Pasta | 734.00 mg | 59% |
| 60 | Sweets, cocoa, powder, unsweetened | Sweets | 734.00 mg | 59% |
| 61 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 733.00 mg | 59% |
| 62 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 732.00 mg | 59% |
| 63 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 728.00 mg | 58% |
| 64 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 725.00 mg | 58% |
| 65 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 721.00 mg | 58% |
| 66 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 705.00 mg | 56% |
| 67 | Soybeans, dry, raw | Legumes and Legume Products | 704.00 mg | 56% |
| 68 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 702.00 mg | 56% |
| 69 | Soy meal, defatted, raw | Legumes and Legume Products | 701.00 mg | 56% |
| 70 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 689.00 mg | 55% |
| 71 | Soy flour, low fat | Legumes and Legume Products | 675.00 mg | 54% |
| 72 | Soy flour, defatted | Legumes and Legume Products | 674.00 mg | 54% |
| 73 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 667.00 mg | 53% |
| 74 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 666.00 mg | 53% |
| 75 | Seeds, sunflower seed butter | Nuts and Seeds | 666.00 mg | 53% |
| 76 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 660.00 mg | 53% |
| 77 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 659.00 mg | 53% |
| 78 | Soybeans, dry, roasted | Legumes and Legume Products | 649.00 mg | 52% |
| 79 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 644.00 mg | 52% |
| 80 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 642.00 mg | 51% |
| 81 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 638.00 mg | 51% |
| 82 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 638.00 mg | 51% |
| 83 | Leavening agent, yeast, baker's, active, dry | Baked Products | 637.00 mg | 51% |
| 84 | Babyfood, cereal, rice, dry | Babyfoods | 636.00 mg | 51% |
| 85 | Grains, rye flour, dark | Cereals, Grains and Pasta | 632.00 mg | 51% |
| 86 | Instant breakfast, powder | Beverages | 626.00 mg | 50% |
| 87 | Seeds, lotus seeds, dried | Nuts and Seeds | 626.00 mg | 50% |
| 88 | Candies, halavah (halvah), plain | Sweets | 607.00 mg | 49% |
| 89 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 595.00 mg | 48% |
| 90 | Nuts, cashew nuts, raw | Nuts and Seeds | 593.00 mg | 47% |
| 91 | Coffee substitute, cereal grain beverage, powder | Beverages | 580.00 mg | 46% |
| 92 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 577.00 mg | 46% |
| 93 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 577.00 mg | 46% |
| 94 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 575.00 mg | 46% |
| 95 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 575.00 mg | 46% |
| 96 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 572.00 mg | 46% |
| 97 | Spices, caraway seed | Spices and Herbs | 568.00 mg | 45% |
| 98 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 559.00 mg | 45% |
| 99 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 558.00 mg | 45% |
| 100 | Grains, amaranth, raw | Cereals, Grains and Pasta | 557.00 mg | 45% |
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