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 288 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 435.80 mg | 35% |
| 52 | Blackeye pea, dry | Legumes and Legume Products | 427.60 mg | 34% |
| 53 | Flour, amaranth | Cereal Grains and Pasta | 424.90 mg | 34% |
| 54 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 417.30 mg | 33% |
| 55 | Beans, cannellini, dry | Legumes and Legume Products | 412.30 mg | 33% |
| 56 | Peanut butter, creamy | Legumes and Legume Products | 393.20 mg | 31% |
| 57 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 387.30 mg | 31% |
| 58 | Peanuts, raw | Legumes and Legume Products | 380.40 mg | 30% |
| 59 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 380.00 mg | 30% |
| 60 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 380.00 mg | 30% |
| 61 | Buckwheat, whole grain | Cereal Grains and Pasta | 373.70 mg | 30% |
| 62 | Lentils, dry | Legumes and Legume Products | 373.60 mg | 30% |
| 63 | Flour, oat, whole grain | Cereal Grains and Pasta | 371.80 mg | 30% |
| 64 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 370.80 mg | 30% |
| 65 | Flour, quinoa | Cereal Grains and Pasta | 369.30 mg | 30% |
| 66 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 367.50 mg | 29% |
| 67 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 365.10 mg | 29% |
| 68 | Flour, spelt, whole grain | Cereal Grains and Pasta | 361.70 mg | 29% |
| 69 | Wild rice, dry, raw | Cereal Grains and Pasta | 354.90 mg | 28% |
| 70 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 353.10 mg | 28% |
| 71 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 352.00 mg | 28% |
| 72 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 339.00 mg | 27% |
| 73 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 321.10 mg | 26% |
| 74 | Flour, rice, brown | Cereal Grains and Pasta | 319.00 mg | 26% |
| 75 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 313.90 mg | 25% |
| 76 | Bulgur, dry, raw | Cereal Grains and Pasta | 312.10 mg | 25% |
| 77 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 306.70 mg | 25% |
| 78 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 302.80 mg | 24% |
| 79 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 294.10 mg | 24% |
| 80 | Flour, buckwheat | Cereal Grains and Pasta | 281.90 mg | 23% |
| 81 | Flour, rye | Cereal Grains and Pasta | 280.30 mg | 22% |
| 82 | Flour, sorghum | Cereal Grains and Pasta | 261.90 mg | 21% |
| 83 | Millet, whole grain | Cereal Grains and Pasta | 257.90 mg | 21% |
| 84 | Nuts, pecans, halves, raw | Nut and Seed Products | 252.70 mg | 20% |
| 85 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 245.80 mg | 20% |
| 86 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 243.40 mg | 19% |
| 87 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 241.10 mg | 19% |
| 88 | Flour, barley | Cereal Grains and Pasta | 234.40 mg | 19% |
| 89 | Bread, whole-wheat, commercially prepared | Baked Products | 212.00 mg | 17% |
| 90 | Nuts, macadamia nuts, raw | Nut and Seed Products | 208.40 mg | 17% |
| 91 | Flour, potato | Vegetables and Vegetable Products | 197.30 mg | 16% |
| 92 | Hummus, commercial | Legumes and Legume Products | 166.00 mg | 13% |
| 93 | Flour, semolina, fine | Cereal Grains and Pasta | 163.10 mg | 13% |
| 94 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 144.00 mg | 12% |
| 95 | Flour, chestnut | Nut and Seed Products | 134.20 mg | 11% |
| 96 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 134.00 mg | 11% |
| 97 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 129.80 mg | 10% |
| 98 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 124.00 mg | 10% |
| 99 | Mushroom, pioppini | Vegetables and Vegetable Products | 120.60 mg | 10% |
| 100 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 115.00 mg | 9% |
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