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 201–250 of 2,803 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 410.00 mg | 33% |
| 202 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 410.00 mg | 33% |
| 203 | Spices, coriander seed (cilantro) | Spices and Herbs | 409.00 mg | 33% |
| 204 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 409.00 mg | 33% |
| 205 | Beans, navy, raw | Legumes and Legume Products | 407.00 mg | 33% |
| 206 | Beans, kidney, all types, raw | Legumes and Legume Products | 407.00 mg | 33% |
| 207 | Beans, kidney, dark red, raw | Legumes and Legume Products | 406.00 mg | 32% |
| 208 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 405.00 mg | 32% |
| 209 | Beans, kidney, light red, raw | Legumes and Legume Products | 405.00 mg | 32% |
| 210 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 404.00 mg | 32% |
| 211 | Grains, wheat, soft white | Cereals, Grains and Pasta | 402.00 mg | 32% |
| 212 | Celery flakes, dried | Vegetables and Vegetable Products | 402.00 mg | 32% |
| 213 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 401.00 mg | 32% |
| 214 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 400.00 mg | 32% |
| 215 | Sweets, baking chocolate, unsweetened, square | Sweets | 400.00 mg | 32% |
| 216 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 399.00 mg | 32% |
| 217 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 397.00 mg | 32% |
| 218 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 397.00 mg | 32% |
| 219 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 391.00 mg | 31% |
| 220 | Peanuts, Spanish, raw | Legumes and Legume Products | 388.00 mg | 31% |
| 221 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 388.00 mg | 31% |
| 222 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 387.00 mg | 31% |
| 223 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 387.00 mg | 31% |
| 224 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 387.00 mg | 31% |
| 225 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 387.00 mg | 31% |
| 226 | Beans, lima, dry, large, raw | Legumes and Legume Products | 385.00 mg | 31% |
| 227 | Indian, papad (papadum) | Legumes and Legume Products | 385.00 mg | 31% |
| 228 | Beans, adzuki, raw | Legumes and Legume Products | 381.00 mg | 30% |
| 229 | Peanuts, Virginia, raw | Legumes and Legume Products | 380.00 mg | 30% |
| 230 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 380.00 mg | 30% |
| 231 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 380.00 mg | 30% |
| 232 | Snacks, rice cakes, brown rice, rye | Snacks | 380.00 mg | 30% |
| 233 | Beans, mungo, raw | Legumes and Legume Products | 379.00 mg | 30% |
| 234 | Muffin, oat bran (wheat free-product) | Baked Products | 376.00 mg | 30% |
| 235 | Peanuts, all types, raw | Legumes and Legume Products | 376.00 mg | 30% |
| 236 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 375.00 mg | 30% |
| 237 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 375.00 mg | 30% |
| 238 | Beans, black, flour | Legumes and Legume Products | 375.00 mg | 30% |
| 239 | Grains, rye | Cereals, Grains and Pasta | 374.00 mg | 30% |
| 240 | Beans, cranberry (roman), raw | Legumes and Legume Products | 372.00 mg | 30% |
| 241 | Beans, hyacinth, raw | Legumes and Legume Products | 372.00 mg | 30% |
| 242 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 371.00 mg | 30% |
| 243 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 370.00 mg | 30% |
| 244 | Snacks, rice cakes, brown rice, multigrain | Snacks | 370.00 mg | 30% |
| 245 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 370.00 mg | 30% |
| 246 | Bread, potato | Baked Products | 369.00 mg | 30% |
| 247 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 369.00 mg | 30% |
| 248 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 367.00 mg | 29% |
| 249 | Spices, curry powder | Spices and Herbs | 367.00 mg | 29% |
| 250 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 367.00 mg | 29% |
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