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The information on this site is from academic and research studies. Applicability to humans must be determined by a licensed medical professional.

Nutrient : Phosphorus, P

A Zero(0) indicates trace amounts.

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Sweets Cocoa, dry powder, unsweetened 734
Cocoa, dry powder, unsweetened, processed with alkali 728
Nut and Seed Products Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 725
Spices and Herbs Spices, celery seed Apium graveolens 547
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 531
Nuts, pistachio nuts, raw Pistacia vera 490
Nuts, almonds Prunus dulcis 481
Spices and Herbs Spices, parsley, dried Petroselinum crispum 436
Legumes and Legume Products Beans, pinto, mature seeds, raw Phaseolus vulgaris 411
Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 406
Sweets Baking chocolate, unsweetened, squares 400
Legumes and Legume Products Peanuts, all types, oil-roasted, with salt 397
Beans, black, mature seeds, raw Phaseolus vulgaris 352
Cereal Grains and Pasta Buckwheat Fagopyrum esculentum Moench 347
Nut and Seed Products Nuts, walnuts, english Juglans regia 346
Cereal Grains and Pasta Buckwheat flour, whole-groat 337
Buckwheat groats, roasted, dry 319
Beverages Cocoa mix, powder 315
Spices and Herbs Spices, marjoram, dried Origanum majorana 306
Legumes and Legume Products Beans, white, mature seeds, raw Phaseolus vulgaris 301
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 290
Legumes and Legume Products Lentils, raw Lens culinaris 281
Nut and Seed Products Nuts, pecans Carya illinoinensis 277
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 264
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 252
Spices and Herbs Spices, saffron Crocus sativus 252
Baked Products Bread, whole-wheat, commercially prepared 212
Sweets Candies, milk chocolate 208
Vegetables and Vegetable Products Arrowhead, cooked, boiled, drained, without salt 197
Soybeans, green, raw Glycine max 194
Nut and Seed Products Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 188
Vegetables and Vegetable Products Garlic, raw Allium sativum 153
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 142
Vegetables and Vegetable Products Lima beans, immature seeds, raw Phaseolus lunatus 136
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 121
Vegetables and Vegetable Products Celeriac, raw Apium graveolens 115
Radish seeds, sprouted, raw Raphanus sativus 113
Drumstick (horseradish tree) leaves, raw Moringa oleifera 112
Peas, green, raw Pisum sativum 108
Spices and Herbs Thyme, fresh Thymus vulgaris 106
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 102
Fruits and Fruit Juices Raisins, golden seedless Vitis vinifera 101
Raspberry juice concentrate 100
Vegetables and Vegetable Products Lotus root, raw Nelumbo nucifera 100
Fruits and Fruit Juices Raisins, seedless Vitis vinifera 98
Vegetables and Vegetable Products Broadbeans, immature seeds, raw Vicia faba 95
Artichokes, (globe or french), raw Cynara scolymus 90
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 90
Vegetables and Vegetable Products Corn, sweet, yellow, raw 89
Mushrooms, white, raw Agaricus bisporus 86
Taro, raw Colocasia esculenta 84
Peas, green, frozen, unprepared 82
Broccoli raab, cooked 82
Sweet potato leaves, raw Ipomoea batatas 81
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 79
Carob flour Ceratonia siliqua 79
Vegetables and Vegetable Products Peas, green, frozen, cooked, boiled, drained, without salt 77
Taro, cooked, without salt 76
Cress, garden, raw Lepidium sativum 76
Potatoes, white, flesh and skin, baked 75
Broadbeans, immature seeds, cooked, boiled, drained, without salt 73
Broccoli raab, raw Brassica ruvo 73
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 73
Vegetables and Vegetable Products Amaranth leaves, cooked, boiled, drained, without salt 72
Potatoes, red, flesh and skin, baked 72
Potatoes, Russet, flesh and skin, baked 71
Parsnips, raw Pastinaca sativa 71
Alfalfa seeds, sprouted, raw Medicago sativa 70
Fruits and Fruit Juices Plums, dried (prunes), uncooked 69
Vegetables and Vegetable Products Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 69
Broccoli, cooked, boiled, drained, without salt 67
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 67
Mushrooms, canned, drained solids 66
Broccoli, raw Brassica oleracea var. italica 66
Spices and Herbs Dill weed, fresh Anethum graveolens 66
Rosemary, fresh Rosmarinus officinalis 66
Vegetables and Vegetable Products Dock, raw Rumex spp. 63
Potatoes, white, flesh and skin, raw Solanum tuberosum 62
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 62
Vegetables and Vegetable Products Potatoes, red, flesh and skin, raw Solanum tuberosum 61
Okra, raw Abelmoschus esculentus 61
Taro leaves, raw Colocasia esculenta 60
Watercress, raw Nasturtium officinale 60
Fruits and Fruit Juices Currants, european black, raw Ribes nigrum 59
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 58
Mustard greens, raw Brassica juncea 58
Chives, raw Allium schoenoprasum 58
Yardlong bean, cooked, boiled, drained, without salt 57
Potato, flesh and skin, raw Solanum tuberosum 57
Spices and Herbs Basil, fresh Ocimum basilicum 56
Vegetables and Vegetable Products Brussels sprouts, cooked, boiled, drained, without salt 56
Kale, raw Brassica oleracea (Acephala Group) 55
Asparagus, cooked, boiled, drained 54
Mung beans, mature seeds, sprouted, raw Vigna radiata 54
Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 53
Rutabagas, raw Brassica napus var. napobrassica 53
Peas, edible-podded, raw Pisum sativum 53
Vinespinach, (basella), raw Basella alba 52
Arugula, raw Eruca sativa 52
Asparagus, raw Asparagus officinalis 52
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 52
Vegetables and Vegetable Products Broccoli, frozen, chopped, unprepared 50
Fennel, bulb, raw Foeniculum vulgare 50
Yam, cooked, boiled, drained, or baked, without salt 49
Spinach, raw Spinacia oleracea 49
Spinach, frozen, chopped or leaf, unprepared 49
Onions, welsh, raw Allium fistulosum 49
Cress, garden, cooked, boiled, drained, without salt 48
Coriander (cilantro) leaves, raw Coriandrum sativum 48
Sweet potato, raw, unprepared Ipomoea batatas 47
Chicory greens, raw Cichorium intybus 47
Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 46
Kohlrabi, raw Brassica oleracea (Gongylodes Group) 46
Peppers, hot chili, green, raw Capsicum frutescens 46
Pumpkin, raw Cucurbita spp. 44
Purslane, raw Portulaca oleracea 44
Cauliflower, raw Brassica oleracea (Botrytis Group) 44
Beverages Cocoa mix, powder, prepared with water 43
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 43
Vegetables and Vegetable Products Turnip greens, raw Brassica rapa (Rapifera Group) 42
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 42
Beets, raw Beta vulgaris 40
Radicchio, raw Cichorium intybus 40
Peppers, serrano, raw Capsicum anuum 40
Sweet potato leaves, cooked, steamed, without salt 40
Tomato products, canned, puree, without salt added 40
Beans, snap, yellow, cooked, boiled, drained, without salt 39
Fruits and Fruit Juices Elderberries, raw Sambucus spp. 39
Mulberries, raw Morus nigra 38
Vegetables and Vegetable Products Beans, snap, green, raw Phaseolus vulgaris 38
Beans, snap, yellow, raw Phaseolus vulgaris 38
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 38
Vegetables and Vegetable Products Squash, summer, zucchini, includes skin, raw 38
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 37
Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 37
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 37
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 36
Fruits and Fruit Juices Pomegranates, raw Punica granatum 36
Vegetables and Vegetable Products Tomatoes, yellow, raw Lycopersicon esculentum 36
Nut and Seed Products Nuts, pine nuts, pinyon, dried Pinus edulis 35
Vegetables and Vegetable Products Onions, cooked, boiled, drained, without salt 35
Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 35
Carrots, raw Daucus carota 35
Cauliflower, frozen, unprepared 35
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 34
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 34
Vegetables and Vegetable Products Cabbage, savoy, cooked, boiled, drained, without salt 33
Cabbage, red, cooked, boiled, drained, without salt 33
Cabbage, cooked, boiled, drained, without salt 33
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 33
Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 32
Sweet potato, cooked, boiled, without skin 32
Beans, snap, green, frozen, all styles, unprepared 32
Cauliflower, cooked, boiled, drained, without salt 32
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 31
Vegetables and Vegetable Products Carrots, cooked, boiled, drained, without salt 30
Cabbage, red, raw Brassica oleracea (Capitata Group) 30
Fruits and Fruit Juices Raspberries, frozen, red, unsweetened 30
Raspberries, puree, with seeds 30
Vegetables and Vegetable Products Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 30
Onions, raw Allium cepa 29
Lettuce, green leaf, raw Lactuca sativa var. crispa 29
Beans, snap, green, cooked, boiled, drained, without salt 29
Fruits and Fruit Juices Raspberries, raw Rubus spp. 29
Vegetables and Vegetable Products Beans, snap, green, frozen, cooked, boiled, drained without salt 29
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 29
Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 29
Endive, raw Cichorium endivia 28
Lettuce, red leaf, raw Lactuca sativa var. crispa 28
New Zealand spinach, raw Tetragonia tetragonioides 28
Tomatoes, red, ripe, cooked 28
Carrots, baby, raw Daucus carota 28
Taro leaves, cooked, steamed, without salt 27
Onions, sweet, raw Allium cepa 27
Fruits and Fruit Juices Soursop, raw Annona muricata 27
Gooseberries, raw Ribes spp. 27
Nectarines, raw Prunus persica var. nucipersica 26
Vegetables and Vegetable Products Cabbage, raw Brassica oleracea (Capitata Group) 26
Peppers, sweet, red, raw 26
Catsup 26
Peppers, jalapeno, raw Capsicum anuum 26
Onions, young green, tops only Allium cepa 25
Collards, raw Brassica oleracea var. viridis 25
Cucumber, with peel, raw Cucumis sativus 24
Eggplant, raw Solanum melongena 24
Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 24
Peppers, sweet, yellow, raw Capsicum annuum 24
Carrots, canned, regular pack, drained solids 24
Cauliflower, frozen, cooked, boiled, drained, without salt 24
Celery, raw Apium graveolens 24
Fruits and Fruit Juices Strawberries, raw Fragaria X ananassa 24
Prickly pears, raw Opuntia spp. 24
Oranges, raw, navels Citrus sinensis 23
Jujube, raw Ziziphus jujuba 23
Apricots, raw Prunus armeniaca 23
Beverages Alcoholic beverage, wine, table, red 23
Vegetables and Vegetable Products Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 23
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 22
Blackberries, raw Rubus spp. 22
Vegetables and Vegetable Products Beans, snap, green, canned, regular pack, drained solids 22
Fruits and Fruit Juices Cherries, sweet, raw Prunus avium 21
Custard-apple, (bullock's-heart), raw Annona reticulata 21
Tangerines, (mandarin oranges), raw Citrus reticulata 20
Peaches, raw Prunus persica 20
Raspberries, puree, seedless 20
Vegetables and Vegetable Products Radishes, raw Raphanus sativus 20
Sauerkraut, canned, solids and liquids 20
Peppers, sweet, green, raw Capsicum annuum 20
Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 20
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 20
Vegetables and Vegetable Products Juice, tomato, canned, without salt added 19
Fruits and Fruit Juices Kumquats, raw Fortunella spp. 19
Limes, raw Citrus latifolia 18
Grapefruit, raw, pink and red, all areas Citrus paradisi 18
Beverages Alcoholic beverage, wine, table, white 18
Vegetables and Vegetable Products Tomatoes, red, ripe, canned, packed in tomato juice 17
Fruits and Fruit Juices Juice, grapefruit, white, canned, unsweetened 17
Juice, orange, raw 17
Juice, orange, chilled, includes from concentrate 17
Pummelo, raw Citrus maxima 17
Quinces, raw Cydonia oblonga 17
Plums, raw Prunus spp. 16
Lemons, raw, without peel Citrus limon 16
Cherries, sour, red, frozen, unsweetened 16
Apricots, canned, water pack, without skin, solids and liquids 16
Cherries, sour, red, raw Prunus cerasus 15
Melons, cantaloupe, raw Cucumis melo 15
Juice, grapefruit, white, raw 15
Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 15
Juice, grapefruit, pink, raw 15
Rhubarb, raw Rheum rhabarbarum 14
Juice, tangerine, raw 14
Oranges, raw, all commercial varieties Citrus sinensis 14
Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 14
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 14
Juice, lime, raw 14
Mangos, raw Mangifera indica 14
Figs, raw Ficus carica 14
Beverages Alcoholic beverage, beer, regular, all 14
Fruits and Fruit Juices Strawberries, frozen, unsweetened 13
Apples, Fuji, raw, with skin 13
Apples, Granny Smith, raw, with skin 12
Apples, Red Delicious, raw. with skin 12
Peaches, canned, heavy syrup, drained 12
Blueberries, cultivated (highbush), raw Vaccinium spp. 12
Pears, raw Pyrus communis 12
Pitanga, (surinam-cherry), raw Eugenia uniflora 11
Melons, honeydew, raw Cucumis melo 11
Blueberries, frozen, unsweetened 11
Cranberries, raw Vaccinium macrocarpon 11
Acerola, (west indian cherry), raw Malpighia emarginata 11
Apples, raw, with skin Malus domestica 11
Apples, raw, without skin Malus domestica 11
Watermelon, raw Citrullus lanatus 11
Apples, Gala, raw, with skin 11
Juice, pomegranate, bottled 11
Apples, Golden Delicious, raw, with skin 10
Spices and Herbs Capers, canned Capparis spinosa 10
Fruits and Fruit Juices Papayas, raw Carica papaya 10
Juice, lemon, canned or bottled 9
Beverages Alcoholic beverage, wine, dessert, sweet 9
Fruits and Fruit Juices Pineapple, raw, all varieties Ananas comosus 8
Pineapple juice, canned, unsweetened, without added ascorbic acid 8
Juice, lemon, raw 8
Cranberries, dried, sweetened 8
Grapefruit, raw, white, all areas Citrus paradisi 8
Pineapple, raw, extra sweet variety Ananas comosus 8
Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 7
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 5
Cranberry sauce, canned, sweetened 4
Olives, pickled, canned or bottled, green 4
Cranberry sauce, whole, canned, OCEAN SPRAY 4
Cranberry sauce, jellied, canned, OCEAN SPRAY 4
Olives, ripe, canned (small-extra large) Olea europaea 3
Beverages Coffee, brewed from grounds, prepared with tap water 3
Sweets Jams and preserves, apricot 3
Fruits and Fruit Juices Juice, Cranberry cocktail, bottled 1
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 1
Tea, black, brewed, prepared with tap water 1
Tea, instant, unsweetened, powder, prepared 1

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