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 3,434 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Spices, parsley, dried | Spices and Herbs | 436.00 mg | 35% |
| 202 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 435.00 mg | 35% |
| 203 | Wild rice, raw | Cereal Grains and Pasta | 433.00 mg | 35% |
| 204 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 433.00 mg | 35% |
| 205 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 431.00 mg | 34% |
| 206 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 429.00 mg | 34% |
| 207 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 429.00 mg | 34% |
| 208 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 429.00 mg | 34% |
| 209 | Teff, uncooked | Cereal Grains and Pasta | 429.00 mg | 34% |
| 210 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 429.00 mg | 34% |
| 211 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 426.00 mg | 34% |
| 212 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 424.00 mg | 34% |
| 213 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 423.00 mg | 34% |
| 214 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 423.00 mg | 34% |
| 215 | Babyfood, rice and apples, dry | Baby Foods | 423.00 mg | 34% |
| 216 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 422.00 mg | 34% |
| 217 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 421.00 mg | 34% |
| 218 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 419.00 mg | 34% |
| 219 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 418.00 mg | 33% |
| 220 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 415.00 mg | 33% |
| 221 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 415.00 mg | 33% |
| 222 | Spices, garlic powder | Spices and Herbs | 414.00 mg | 33% |
| 223 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 412.00 mg | 33% |
| 224 | Candies, sesame crunch | Sweets | 412.00 mg | 33% |
| 225 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 411.00 mg | 33% |
| 226 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 411.00 mg | 33% |
| 227 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 410.00 mg | 33% |
| 228 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 410.00 mg | 33% |
| 229 | Fast foods, hush puppies | Fast Foods | 410.00 mg | 33% |
| 230 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 410.00 mg | 33% |
| 231 | Spices, coriander seed | Spices and Herbs | 409.00 mg | 33% |
| 232 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 407.00 mg | 33% |
| 233 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 407.00 mg | 33% |
| 234 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 406.00 mg | 32% |
| 235 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 406.00 mg | 32% |
| 236 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 406.00 mg | 32% |
| 237 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 405.00 mg | 32% |
| 238 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 404.00 mg | 32% |
| 239 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 402.00 mg | 32% |
| 240 | Wheat, soft white | Cereal Grains and Pasta | 402.00 mg | 32% |
| 241 | Spelt, uncooked | Cereal Grains and Pasta | 401.00 mg | 32% |
| 242 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 400.00 mg | 32% |
| 243 | Baking chocolate, unsweetened, squares | Sweets | 400.00 mg | 32% |
| 244 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 397.00 mg | 32% |
| 245 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 397.00 mg | 32% |
| 246 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 396.00 mg | 32% |
| 247 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 396.00 mg | 32% |
| 248 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 392.00 mg | 31% |
| 249 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 391.00 mg | 31% |
| 250 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 390.00 mg | 31% |
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