Vegetarian foods high in Phosphorus (USDA Foundation)

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 338 foods

#	Food	Category	Per 100 g	% DV
51	Cheese, provolone, sliced	Dairy and Egg Products	494.10 mg	40%
52	Beans, Dry, Small Red (0% moisture)	Legumes and Legume Products	493.00 mg	39%
53	Beans, Dry, Small Red (0% moisture)	Legumes and Legume Products	493.00 mg	39%
54	Beans, Dry, Pink (0% moisture)	Legumes and Legume Products	491.00 mg	39%
55	Beans, Dry, Pink (0% moisture)	Legumes and Legume Products	491.00 mg	39%
56	Beans, Dry, Cranberry (0% moisture)	Legumes and Legume Products	487.00 mg	39%
57	Beans, Dry, Cranberry (0% moisture)	Legumes and Legume Products	487.00 mg	39%
58	Cheese, cotija, solid	Dairy and Egg Products	485.50 mg	39%
59	Cheese, dry white, queso seco	Dairy and Egg Products	475.00 mg	38%
60	Cheese, dry white, queso seco	Dairy and Egg Products	475.00 mg	38%
61	Cheese, monterey jack, solid	Dairy and Egg Products	470.90 mg	38%
62	Cheese, cheddar	Dairy and Egg Products	458.00 mg	37%
63	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	456.00 mg	36%
64	Egg, yolk, raw, frozen, pasteurized	Dairy and Egg Products	443.00 mg	35%
65	Beans, Dry, Flor de Mayo (0% moisture)	Legumes and Legume Products	439.00 mg	35%
66	Beans, Dry, Flor de Mayo (0% moisture)	Legumes and Legume Products	439.00 mg	35%
67	Einkorn, grain, dry, raw	Cereal Grains and Pasta	435.80 mg	35%
68	Blackeye pea, dry	Legumes and Legume Products	427.60 mg	34%
69	Flour, amaranth	Cereal Grains and Pasta	424.90 mg	34%
70	Oats, whole grain, steel cut	Cereal Grains and Pasta	417.30 mg	33%
71	Beans, cannellini, dry	Legumes and Legume Products	412.30 mg	33%
72	Peanut butter, creamy	Legumes and Legume Products	393.20 mg	31%
73	Cheese, queso fresco, solid	Dairy and Egg Products	389.80 mg	31%
74	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	387.30 mg	31%
75	Peanuts, raw	Legumes and Legume Products	380.40 mg	30%
76	Cheese, oaxaca, solid	Dairy and Egg Products	380.40 mg	30%
77	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	380.00 mg	30%
78	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	380.00 mg	30%
79	Cheese, American, restaurant	Dairy and Egg Products	380.00 mg	30%
80	Buckwheat, whole grain	Cereal Grains and Pasta	373.70 mg	30%
81	Lentils, dry	Legumes and Legume Products	373.60 mg	30%
82	Flour, oat, whole grain	Cereal Grains and Pasta	371.80 mg	30%
83	Khorasan, grain, dry, raw	Cereal Grains and Pasta	370.80 mg	30%
84	Flour, quinoa	Cereal Grains and Pasta	369.30 mg	30%
85	Farro, pearled, dry, raw	Cereal Grains and Pasta	367.50 mg	29%
86	Nuts, walnuts, English, halves, raw	Nut and Seed Products	365.10 mg	29%
87	Flour, spelt, whole grain	Cereal Grains and Pasta	361.70 mg	29%
88	Wild rice, dry, raw	Cereal Grains and Pasta	354.90 mg	28%
89	Chickpeas, (garbanzo beans, bengal gram), dry	Legumes and Legume Products	353.10 mg	28%
90	Flour, whole wheat, unenriched	Cereal Grains and Pasta	352.00 mg	28%
91	Peanut butter, smooth style, with salt	Legumes and Legume Products	339.00 mg	27%
92	Cheese, feta, whole milk, crumbled	Dairy and Egg Products	327.60 mg	26%
93	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	321.10 mg	26%
94	Flour, rice, brown	Cereal Grains and Pasta	319.00 mg	26%
95	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	313.90 mg	25%
96	Bulgur, dry, raw	Cereal Grains and Pasta	312.10 mg	25%
97	Rice, black, unenriched, raw	Cereal Grains and Pasta	306.70 mg	25%
98	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	302.80 mg	24%
99	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	294.10 mg	24%
100	Flour, buckwheat	Cereal Grains and Pasta	281.90 mg	23%

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Vegetarian foods high in Phosphorus (USDA Foundation)

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