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 1–50 of 288 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 1150.00 mg | 92% |
| 2 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 750.00 mg | 60% |
| 3 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 732.00 mg | 59% |
| 4 | Flour, soy, defatted | Legumes and Legume Products | 726.00 mg | 58% |
| 5 | Sesame butter, creamy | Nut and Seed Products | 719.30 mg | 58% |
| 6 | Nuts, brazilnuts, raw | Nut and Seed Products | 706.90 mg | 57% |
| 7 | Chia seeds, dry, raw | Cereal Grains and Pasta | 691.30 mg | 55% |
| 8 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 612.00 mg | 49% |
| 9 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 612.00 mg | 49% |
| 10 | Flour, soy, full-fat | Legumes and Legume Products | 607.00 mg | 49% |
| 11 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 571.00 mg | 46% |
| 12 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 571.00 mg | 46% |
| 13 | Flaxseed, ground | Nut and Seed Products | 556.40 mg | 45% |
| 14 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 555.00 mg | 44% |
| 15 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 555.00 mg | 44% |
| 16 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 549.00 mg | 44% |
| 17 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 549.00 mg | 44% |
| 18 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 548.00 mg | 44% |
| 19 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 548.00 mg | 44% |
| 20 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 543.00 mg | 43% |
| 21 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 543.00 mg | 43% |
| 22 | Nuts, pine nuts, raw | Nut and Seed Products | 540.00 mg | 43% |
| 23 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 535.00 mg | 43% |
| 24 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 535.00 mg | 43% |
| 25 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 533.00 mg | 43% |
| 26 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 533.00 mg | 43% |
| 27 | Nuts, cashew nuts, raw | Nut and Seed Products | 532.20 mg | 43% |
| 28 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 523.00 mg | 42% |
| 29 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 523.00 mg | 42% |
| 30 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 522.00 mg | 42% |
| 31 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 522.00 mg | 42% |
| 32 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 519.00 mg | 42% |
| 33 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 519.00 mg | 42% |
| 34 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 517.10 mg | 41% |
| 35 | Flour, almond | Nut and Seed Products | 512.10 mg | 41% |
| 36 | Flour, coconut | Nut and Seed Products | 507.20 mg | 41% |
| 37 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 507.00 mg | 41% |
| 38 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 507.00 mg | 41% |
| 39 | Almond butter, creamy | Nut and Seed Products | 506.90 mg | 41% |
| 40 | Nuts, almonds, whole, raw | Nut and Seed Products | 502.90 mg | 40% |
| 41 | Nuts, pistachio nuts, raw | Nut and Seed Products | 499.60 mg | 40% |
| 42 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 493.00 mg | 39% |
| 43 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 493.00 mg | 39% |
| 44 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 491.00 mg | 39% |
| 45 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 491.00 mg | 39% |
| 46 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 487.00 mg | 39% |
| 47 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 487.00 mg | 39% |
| 48 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 456.00 mg | 36% |
| 49 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 439.00 mg | 35% |
| 50 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 439.00 mg | 35% |
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