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 338 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Flour, rye | Cereal Grains and Pasta | 280.30 mg | 22% |
| 102 | Flour, sorghum | Cereal Grains and Pasta | 261.90 mg | 21% |
| 103 | Millet, whole grain | Cereal Grains and Pasta | 257.90 mg | 21% |
| 104 | Nuts, pecans, halves, raw | Nut and Seed Products | 252.70 mg | 20% |
| 105 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 245.80 mg | 20% |
| 106 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 243.40 mg | 19% |
| 107 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 241.10 mg | 19% |
| 108 | Flour, barley | Cereal Grains and Pasta | 234.40 mg | 19% |
| 109 | Bread, whole-wheat, commercially prepared | Baked Products | 212.00 mg | 17% |
| 110 | Nuts, macadamia nuts, raw | Nut and Seed Products | 208.40 mg | 17% |
| 111 | Flour, potato | Vegetables and Vegetable Products | 197.30 mg | 16% |
| 112 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 189.00 mg | 15% |
| 113 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 184.00 mg | 15% |
| 114 | Hummus, commercial | Legumes and Legume Products | 166.00 mg | 13% |
| 115 | Flour, semolina, fine | Cereal Grains and Pasta | 163.10 mg | 13% |
| 116 | Cheese, ricotta, whole milk | Dairy and Egg Products | 162.00 mg | 13% |
| 117 | Cheese, ricotta, whole milk | Dairy and Egg Products | 162.00 mg | 13% |
| 118 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 154.00 mg | 12% |
| 119 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 148.00 mg | 12% |
| 120 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 144.00 mg | 12% |
| 121 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 136.00 mg | 11% |
| 122 | Flour, chestnut | Nut and Seed Products | 134.20 mg | 11% |
| 123 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 134.00 mg | 11% |
| 124 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 129.80 mg | 10% |
| 125 | Yogurt, plain, nonfat | Dairy and Egg Products | 127.00 mg | 10% |
| 126 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 125.90 mg | 10% |
| 127 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 124.00 mg | 10% |
| 128 | Mushroom, pioppini | Vegetables and Vegetable Products | 120.60 mg | 10% |
| 129 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 115.00 mg | 9% |
| 130 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 113.00 mg | 9% |
| 131 | Bread, white, commercially prepared | Baked Products | 113.00 mg | 9% |
| 132 | Cookies, oatmeal, soft, with raisins | Baked Products | 111.00 mg | 9% |
| 133 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 108.20 mg | 9% |
| 134 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 108.00 mg | 9% |
| 135 | Mustard, prepared, yellow | Spices and Herbs | 108.00 mg | 9% |
| 136 | Cream cheese, full fat, block | Dairy and Egg Products | 107.70 mg | 9% |
| 137 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 107.00 mg | 9% |
| 138 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 107.00 mg | 9% |
| 139 | Egg, white, dried | Dairy and Egg Products | 107.00 mg | 9% |
| 140 | Flour, 00 | Cereal Grains and Pasta | 106.20 mg | 8% |
| 141 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 104.10 mg | 8% |
| 142 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 103.00 mg | 8% |
| 143 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 103.00 mg | 8% |
| 144 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 103.00 mg | 8% |
| 145 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 103.00 mg | 8% |
| 146 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 102.00 mg | 8% |
| 147 | Cream, sour, full fat | Dairy and Egg Products | 102.00 mg | 8% |
| 148 | Yogurt, plain, whole milk | Dairy and Egg Products | 101.20 mg | 8% |
| 149 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 101.00 mg | 8% |
| 150 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 101.00 mg | 8% |
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