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 417 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 83.11 mg | 7% |
| 252 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 83.03 mg | 7% |
| 253 | Brussels sprouts, raw | Vegetables and Vegetable Products | 78.54 mg | 6% |
| 254 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 77.74 mg | 6% |
| 255 | Mushrooms, shiitake | Vegetables and Vegetable Products | 75.82 mg | 6% |
| 256 | Mushrooms, shiitake | Vegetables and Vegetable Products | 75.82 mg | 6% |
| 257 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 75.46 mg | 6% |
| 258 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 75.00 mg | 6% |
| 259 | Mushroom, maitake | Vegetables and Vegetable Products | 72.38 mg | 6% |
| 260 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 68.65 mg | 5% |
| 261 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 68.65 mg | 5% |
| 262 | Broccoli, raw | Vegetables and Vegetable Products | 67.00 mg | 5% |
| 263 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.00 mg | 5% |
| 264 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.00 mg | 5% |
| 265 | Broccoli, raw | Vegetables and Vegetable Products | 67.00 mg | 5% |
| 266 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 63.76 mg | 5% |
| 267 | Flour, rice, glutinous | Cereal Grains and Pasta | 63.00 mg | 5% |
| 268 | Parsnips, raw | Vegetables and Vegetable Products | 62.54 mg | 5% |
| 269 | Cream, heavy | Dairy and Egg Products | 57.03 mg | 5% |
| 270 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 56.95 mg | 5% |
| 271 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 55.65 mg | 4% |
| 272 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 55.19 mg | 4% |
| 273 | Kale, raw | Vegetables and Vegetable Products | 55.00 mg | 4% |
| 274 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 54.63 mg | 4% |
| 275 | Asparagus, green, raw | Vegetables and Vegetable Products | 53.90 mg | 4% |
| 276 | Arugula, baby, raw | Vegetables and Vegetable Products | 51.19 mg | 4% |
| 277 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 45.96 mg | 4% |
| 278 | Collards, raw | Vegetables and Vegetable Products | 45.01 mg | 4% |
| 279 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 44.00 mg | 4% |
| 280 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 42.38 mg | 3% |
| 281 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 42.04 mg | 3% |
| 282 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 42.00 mg | 3% |
| 283 | Beans, snap, green, raw | Vegetables and Vegetable Products | 41.15 mg | 3% |
| 284 | Onions, red, raw | Vegetables and Vegetable Products | 41.00 mg | 3% |
| 285 | Spinach, mature | Vegetables and Vegetable Products | 40.56 mg | 3% |
| 286 | Spinach, mature | Vegetables and Vegetable Products | 40.56 mg | 3% |
| 287 | Carrots, mature, raw | Vegetables and Vegetable Products | 39.81 mg | 3% |
| 288 | Cauliflower, raw | Vegetables and Vegetable Products | 39.69 mg | 3% |
| 289 | Flour, cassava | Vegetables and Vegetable Products | 39.24 mg | 3% |
| 290 | Spinach, baby | Vegetables and Vegetable Products | 39.05 mg | 3% |
| 291 | Spinach, baby | Vegetables and Vegetable Products | 39.05 mg | 3% |
| 292 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 38.91 mg | 3% |
| 293 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 36.73 mg | 3% |
| 294 | Cabbage, red, raw | Vegetables and Vegetable Products | 35.84 mg | 3% |
| 295 | Radicchio, raw | Vegetables and Vegetable Products | 35.47 mg | 3% |
| 296 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 34.56 mg | 3% |
| 297 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 34.38 mg | 3% |
| 298 | Tomato, puree, canned | Vegetables and Vegetable Products | 34.14 mg | 3% |
| 299 | Kiwifruit, green, raw | Fruits and Fruit Juices | 34.00 mg | 3% |
| 300 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 34.00 mg | 3% |
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