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 338 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 42.38 mg | 3% |
| 202 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 42.04 mg | 3% |
| 203 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 3% |
| 204 | Beans, snap, green, raw | Vegetables and Vegetable Products | 41.15 mg | 3% |
| 205 | Onions, red, raw | Vegetables and Vegetable Products | 41.00 mg | 3% |
| 206 | Spinach, mature | Vegetables and Vegetable Products | 40.56 mg | 3% |
| 207 | Spinach, mature | Vegetables and Vegetable Products | 40.56 mg | 3% |
| 208 | Carrots, mature, raw | Vegetables and Vegetable Products | 39.81 mg | 3% |
| 209 | Cauliflower, raw | Vegetables and Vegetable Products | 39.69 mg | 3% |
| 210 | Flour, cassava | Vegetables and Vegetable Products | 39.24 mg | 3% |
| 211 | Spinach, baby | Vegetables and Vegetable Products | 39.05 mg | 3% |
| 212 | Spinach, baby | Vegetables and Vegetable Products | 39.05 mg | 3% |
| 213 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 38.91 mg | 3% |
| 214 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 36.73 mg | 3% |
| 215 | Cabbage, red, raw | Vegetables and Vegetable Products | 35.84 mg | 3% |
| 216 | Radicchio, raw | Vegetables and Vegetable Products | 35.47 mg | 3% |
| 217 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 34.56 mg | 3% |
| 218 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 34.38 mg | 3% |
| 219 | Tomato, puree, canned | Vegetables and Vegetable Products | 34.14 mg | 3% |
| 220 | Kiwifruit, green, raw | Fruits and Fruit Juices | 34.00 mg | 3% |
| 221 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 34.00 mg | 3% |
| 222 | Onions, yellow, raw | Vegetables and Vegetable Products | 34.00 mg | 3% |
| 223 | Beets, raw | Vegetables and Vegetable Products | 33.65 mg | 3% |
| 224 | Fennel, bulb, raw | Vegetables and Vegetable Products | 33.38 mg | 3% |
| 225 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 32.91 mg | 3% |
| 226 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 32.90 mg | 3% |
| 227 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 32.00 mg | 3% |
| 228 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 32.00 mg | 3% |
| 229 | Turnips, raw | Vegetables and Vegetable Products | 31.30 mg | 3% |
| 230 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 231 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 31.00 mg | 2% |
| 232 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 30.74 mg | 2% |
| 233 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 30.51 mg | 2% |
| 234 | Plantains, ripe, raw | Fruits and Fruit Juices | 30.12 mg | 2% |
| 235 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 236 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 30.00 mg | 2% |
| 237 | Almond milk, unsweetened, plain, shelf stable | Beverages | 29.85 mg | 2% |
| 238 | Almond milk, unsweetened, plain, shelf stable | Beverages | 29.85 mg | 2% |
| 239 | Carrots, baby, raw | Vegetables and Vegetable Products | 29.58 mg | 2% |
| 240 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 29.20 mg | 2% |
| 241 | Onions, white, raw | Vegetables and Vegetable Products | 29.00 mg | 2% |
| 242 | Plantains, overripe, raw | Fruits and Fruit Juices | 28.92 mg | 2% |
| 243 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 28.00 mg | 2% |
| 244 | Plantains, underripe, raw | Fruits and Fruit Juices | 27.90 mg | 2% |
| 245 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 27.86 mg | 2% |
| 246 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 27.61 mg | 2% |
| 247 | Raspberries, raw | Fruits and Fruit Juices | 27.47 mg | 2% |
| 248 | Raspberries, raw | Fruits and Fruit Juices | 27.47 mg | 2% |
| 249 | Cabbage, green, raw | Vegetables and Vegetable Products | 26.93 mg | 2% |
| 250 | Beet greens, raw | Vegetables and Vegetable Products | 26.75 mg | 2% |
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