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 101–150 of 288 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Bread, white, commercially prepared | Baked Products | 113.00 mg | 9% |
| 102 | Cookies, oatmeal, soft, with raisins | Baked Products | 111.00 mg | 9% |
| 103 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 108.20 mg | 9% |
| 104 | Mustard, prepared, yellow | Spices and Herbs | 108.00 mg | 9% |
| 105 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 108.00 mg | 9% |
| 106 | Flour, 00 | Cereal Grains and Pasta | 106.20 mg | 8% |
| 107 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 104.10 mg | 8% |
| 108 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 102.00 mg | 8% |
| 109 | Mushroom, crimini | Vegetables and Vegetable Products | 100.50 mg | 8% |
| 110 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 94.74 mg | 8% |
| 111 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 94.00 mg | 8% |
| 112 | Mushroom, lion's mane | Vegetables and Vegetable Products | 93.95 mg | 8% |
| 113 | Mushroom, lion's mane | Vegetables and Vegetable Products | 93.95 mg | 8% |
| 114 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 93.56 mg | 7% |
| 115 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 93.24 mg | 7% |
| 116 | Mushrooms, white button | Vegetables and Vegetable Products | 93.05 mg | 7% |
| 117 | Mushrooms, white button | Vegetables and Vegetable Products | 93.05 mg | 7% |
| 118 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 92.00 mg | 7% |
| 119 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 91.16 mg | 7% |
| 120 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 90.95 mg | 7% |
| 121 | Mushroom, king oyster | Vegetables and Vegetable Products | 89.86 mg | 7% |
| 122 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 88.61 mg | 7% |
| 123 | Mushroom, portabella | Vegetables and Vegetable Products | 87.48 mg | 7% |
| 124 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 86.71 mg | 7% |
| 125 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 86.48 mg | 7% |
| 126 | Mushroom, oyster | Vegetables and Vegetable Products | 86.24 mg | 7% |
| 127 | Mushroom, oyster | Vegetables and Vegetable Products | 86.24 mg | 7% |
| 128 | Mushroom, beech | Vegetables and Vegetable Products | 85.90 mg | 7% |
| 129 | Mushroom, enoki | Vegetables and Vegetable Products | 84.10 mg | 7% |
| 130 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 83.11 mg | 7% |
| 131 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 83.03 mg | 7% |
| 132 | Brussels sprouts, raw | Vegetables and Vegetable Products | 78.54 mg | 6% |
| 133 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 77.74 mg | 6% |
| 134 | Mushrooms, shiitake | Vegetables and Vegetable Products | 75.82 mg | 6% |
| 135 | Mushrooms, shiitake | Vegetables and Vegetable Products | 75.82 mg | 6% |
| 136 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 75.46 mg | 6% |
| 137 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 75.00 mg | 6% |
| 138 | Mushroom, maitake | Vegetables and Vegetable Products | 72.38 mg | 6% |
| 139 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 68.65 mg | 5% |
| 140 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 68.65 mg | 5% |
| 141 | Broccoli, raw | Vegetables and Vegetable Products | 67.00 mg | 5% |
| 142 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.00 mg | 5% |
| 143 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.00 mg | 5% |
| 144 | Broccoli, raw | Vegetables and Vegetable Products | 67.00 mg | 5% |
| 145 | Flour, rice, glutinous | Cereal Grains and Pasta | 63.00 mg | 5% |
| 146 | Parsnips, raw | Vegetables and Vegetable Products | 62.54 mg | 5% |
| 147 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 56.95 mg | 5% |
| 148 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 55.65 mg | 4% |
| 149 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 55.19 mg | 4% |
| 150 | Kale, raw | Vegetables and Vegetable Products | 55.00 mg | 4% |
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