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 301–350 of 417 foods

#	Food	Category	Per 100 g	% DV
301	Onions, yellow, raw	Vegetables and Vegetable Products	34.00 mg	3%
302	Beets, raw	Vegetables and Vegetable Products	33.65 mg	3%
303	Fennel, bulb, raw	Vegetables and Vegetable Products	33.38 mg	3%
304	Tomatoes, crushed, canned	Vegetables and Vegetable Products	32.91 mg	3%
305	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	32.90 mg	3%
306	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	32.00 mg	3%
307	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	32.00 mg	3%
308	Turnips, raw	Vegetables and Vegetable Products	31.30 mg	3%
309	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	31.00 mg	2%
310	Carrots, frozen, unprepared	Vegetables and Vegetable Products	31.00 mg	2%
311	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	30.74 mg	2%
312	Cabbage, bok choy, raw	Vegetables and Vegetable Products	30.51 mg	2%
313	Plantains, ripe, raw	Fruits and Fruit Juices	30.12 mg	2%
314	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	30.00 mg	2%
315	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	30.00 mg	2%
316	Almond milk, unsweetened, plain, shelf stable	Beverages	29.85 mg	2%
317	Almond milk, unsweetened, plain, shelf stable	Beverages	29.85 mg	2%
318	Carrots, baby, raw	Vegetables and Vegetable Products	29.58 mg	2%
319	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	29.20 mg	2%
320	Onions, white, raw	Vegetables and Vegetable Products	29.00 mg	2%
321	Plantains, overripe, raw	Fruits and Fruit Juices	28.92 mg	2%
322	Tomatoes, grape, raw	Vegetables and Vegetable Products	28.00 mg	2%
323	Plantains, underripe, raw	Fruits and Fruit Juices	27.90 mg	2%
324	Green onion, (scallion), bulb and greens, root removed, raw	Vegetables and Vegetable Products	27.86 mg	2%
325	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	27.61 mg	2%
326	Raspberries, raw	Fruits and Fruit Juices	27.47 mg	2%
327	Raspberries, raw	Fruits and Fruit Juices	27.47 mg	2%
328	Cabbage, green, raw	Vegetables and Vegetable Products	26.93 mg	2%
329	Beet greens, raw	Vegetables and Vegetable Products	26.75 mg	2%
330	Peppers, bell, red, raw	Vegetables and Vegetable Products	26.59 mg	2%
331	Peppers, bell, orange, raw	Vegetables and Vegetable Products	26.59 mg	2%
332	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	26.55 mg	2%
333	Squash, winter, butternut, raw	Vegetables and Vegetable Products	26.53 mg	2%
334	Nectarines, raw	Fruits and Fruit Juices	26.00 mg	2%
335	Ketchup, restaurant	Vegetables and Vegetable Products	25.00 mg	2%
336	Grapes, red, seedless, raw	Fruits and Fruit Juices	24.86 mg	2%
337	Grapes, red, seedless, raw	Fruits and Fruit Juices	24.86 mg	2%
338	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	24.76 mg	2%
339	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	24.40 mg	2%
340	Peppers, serrano, seeded, raw	Vegetables and Vegetable Products	24.25 mg	2%
341	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	24.19 mg	2%
342	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	23.41 mg	2%
343	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	23.40 mg	2%
344	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	23.25 mg	2%
345	Cucumber, with peel, raw	Vegetables and Vegetable Products	23.23 mg	2%
346	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	23.00 mg	2%
347	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	23.00 mg	2%
348	Oranges, raw, navels	Fruits and Fruit Juices	23.00 mg	2%
349	Strawberries, raw	Fruits and Fruit Juices	22.98 mg	2%
350	Strawberries, raw	Fruits and Fruit Juices	22.98 mg	2%

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Foods high in Phosphorus (USDA Foundation)

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