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 251–300 of 338 foods

#	Food	Category	Per 100 g	% DV
251	Peppers, bell, red, raw	Vegetables and Vegetable Products	26.59 mg	2%
252	Peppers, bell, orange, raw	Vegetables and Vegetable Products	26.59 mg	2%
253	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	26.55 mg	2%
254	Squash, winter, butternut, raw	Vegetables and Vegetable Products	26.53 mg	2%
255	Nectarines, raw	Fruits and Fruit Juices	26.00 mg	2%
256	Ketchup, restaurant	Vegetables and Vegetable Products	25.00 mg	2%
257	Grapes, red, seedless, raw	Fruits and Fruit Juices	24.86 mg	2%
258	Grapes, red, seedless, raw	Fruits and Fruit Juices	24.86 mg	2%
259	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	24.76 mg	2%
260	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	24.40 mg	2%
261	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	24.25 mg	2%
262	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	24.19 mg	2%
263	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	23.41 mg	2%
264	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	23.40 mg	2%
265	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	23.25 mg	2%
266	Cucumber, with peel, raw	Vegetables and Vegetable Products	23.23 mg	2%
267	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	23.00 mg	2%
268	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	23.00 mg	2%
269	Oranges, raw, navels	Fruits and Fruit Juices	23.00 mg	2%
270	Strawberries, raw	Fruits and Fruit Juices	22.98 mg	2%
271	Strawberries, raw	Fruits and Fruit Juices	22.98 mg	2%
272	Eggplant, raw	Vegetables and Vegetable Products	22.75 mg	2%
273	Apricot, with skin, raw	Fruits and Fruit Juices	22.51 mg	2%
274	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	22.41 mg	2%
275	Squash, pie pumpkin, peeled, seeded, raw	Vegetables and Vegetable Products	22.30 mg	2%
276	Peaches, yellow, raw	Fruits and Fruit Juices	22.00 mg	2%
277	Butter, stick, salted	Dairy and Egg Products	22.00 mg	2%
278	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	22.00 mg	2%
279	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	22.00 mg	2%
280	Grapes, green, seedless, raw	Fruits and Fruit Juices	21.98 mg	2%
281	Grapes, green, seedless, raw	Fruits and Fruit Juices	21.98 mg	2%
282	Peppers, banana or Hungarian wax, seeded, raw	Vegetables and Vegetable Products	21.83 mg	2%
283	Celery, raw	Vegetables and Vegetable Products	21.60 mg	2%
284	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	20.73 mg	2%
285	Blackberries, raw	Fruits and Fruit Juices	20.16 mg	2%
286	Strawberries, raw	Fruits and Fruit Juices	20.00 mg	2%
287	Strawberries, raw	Fruits and Fruit Juices	20.00 mg	2%
288	Mandarin, seedless, peeled, raw	Fruits and Fruit Juices	19.71 mg	2%
289	Lettuce, iceberg, raw	Vegetables and Vegetable Products	19.18 mg	2%
290	Tomato, roma	Vegetables and Vegetable Products	19.09 mg	2%
291	Tomato, roma	Vegetables and Vegetable Products	19.09 mg	2%
292	Almond milk, unsweetened, plain, refrigerated	Beverages	19.08 mg	2%
293	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	19.07 mg	2%
294	Juice, prune, shelf-stable	Fruits and Fruit Juices	19.05 mg	2%
295	Butter, stick, unsalted	Dairy and Egg Products	19.00 mg	2%
296	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	18.96 mg	2%
297	Plum, black, with skin, raw	Fruits and Fruit Juices	18.63 mg	1%
298	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	18.54 mg	1%
299	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	18.15 mg	1%
300	Tomatoes, canned, red, ripe, diced	Vegetables and Vegetable Products	18.00 mg	1%

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Vegetarian foods high in Phosphorus (USDA Foundation)

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