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 417 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 | Pork, cured, bacon, cooked, restaurant | Pork Products | 415.00 mg | 33% |
| 72 | Beans, cannellini, dry | Legumes and Legume Products | 412.30 mg | 33% |
| 73 | Peanut butter, creamy | Legumes and Legume Products | 393.20 mg | 31% |
| 74 | Cheese, queso fresco, solid | Dairy and Egg Products | 389.80 mg | 31% |
| 75 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 387.30 mg | 31% |
| 76 | Cheese, oaxaca, solid | Dairy and Egg Products | 380.40 mg | 30% |
| 77 | Peanuts, raw | Legumes and Legume Products | 380.40 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 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 380.00 mg | 30% |
| 81 | Buckwheat, whole grain | Cereal Grains and Pasta | 373.70 mg | 30% |
| 82 | Lentils, dry | Legumes and Legume Products | 373.60 mg | 30% |
| 83 | Flour, oat, whole grain | Cereal Grains and Pasta | 371.80 mg | 30% |
| 84 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 370.80 mg | 30% |
| 85 | Flour, quinoa | Cereal Grains and Pasta | 369.30 mg | 30% |
| 86 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 367.50 mg | 29% |
| 87 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 365.10 mg | 29% |
| 88 | Flour, spelt, whole grain | Cereal Grains and Pasta | 361.70 mg | 29% |
| 89 | Wild rice, dry, raw | Cereal Grains and Pasta | 354.90 mg | 28% |
| 90 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 353.10 mg | 28% |
| 91 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 352.00 mg | 28% |
| 92 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 339.00 mg | 27% |
| 93 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 327.60 mg | 26% |
| 94 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 321.10 mg | 26% |
| 95 | Flour, rice, brown | Cereal Grains and Pasta | 319.00 mg | 26% |
| 96 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 313.90 mg | 25% |
| 97 | Bulgur, dry, raw | Cereal Grains and Pasta | 312.10 mg | 25% |
| 98 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 306.70 mg | 25% |
| 99 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 302.80 mg | 24% |
| 100 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 294.10 mg | 24% |
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