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The Ultimate Nutrition Tables!

Phosphorus

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

0.0

14

1.07

27

2114

245

71

1.02

0.050

0.018

 

24.7

0.0

5

0.3

84

 

2

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

3

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

4

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

5

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

6

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

7

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

8

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

9

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

5.5

100

5.40

440

800

1350

25

6.00

1.200

2.181

 

 

9.0

0

 

0

 

10

Watermelon seed kernels, dried (Seeds,)

557

28.33

 

54

7.28

515

755

648

99

10.24

0.686

1.614

 

 

0.0

 

 

0

 

11

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

12

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

13

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

14

Safflower seed kernels, dried (Seeds,)

517

16.18

 

78

4.9

353

644

687

3

5.05

1.747

2.014

 

 

0.0

 

 

0

 

15

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

17

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

18

Pilinuts-canarytree, dried (Nuts,)

719

10.80

 

145

3.53

302

575

507

3

2.97

0.958

2.313

 

 

0.6

 

 

0

 

19

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

20

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

21

Yardlong beans, mature seeds, raw

347

24.33

11.0

138

8.61

338

559

1157

17

3.50

0.879

1.590

 

8.2

1.6

 

 

0

 

22

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

23

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

24

Carp, cooked, dry heat (Fish,)

162

22.86

0.0

52

1.59

38

531

427

63

1.90

0.073

0.050

 

16.2

1.6

 

 

84

 

25

Oats

389

16.89

10.6

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

 

 

0

 

26

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

0.0

28

0.77

26

515

283

117

1.28

0.128

0.013

 

51.7

16.4

 

 

479

 

27

Walnuts, black, dried (Nuts,)

618

24.06

6.8

61

3.12

201

513

523

2

3.37

1.360

3.896

 

17.0

1.7

 

2.7

0

 

28

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

29

Wheat, soft red winter

331

10.35

12.5

27

3.21

126

493

397

2

2.63

0.450

4.391

 

 

0.0

0

 

0

 

30

Cashew nuts, dry roasted, without salt added (Nuts,)

574

15.31

3.0

45

6.00

260

490

5.65

16

5.60

2.22

0.826

 

11.7

0.0

 

34.7

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Pistachio nuts, raw (1) (Nuts,)

557

20.61

10.3

107

4.15

121

490

1025

1

2.20

1.300

1.200

 

7.0

5.0

 

 

0

 

32

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

33

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

34

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

35

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

10.3

110

4.20

120

485

1042

10

2.30

1.325

1.275

 

9.3

2.3

 

13.2

0

 

36

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

37

Quinoa, uncooked

368

14.12

7.0

47

4.57

197

457

563

5

3.10

0.590

2.033

 

8.5

 

0

0.0

0

 

38

Lentils, raw

353

25.80

30.5

56

7.54

122

451

955

6

4.78

0.519

1.330

 

8.3

4.4

 

5.0

0

 

39

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

40

Great northern, mature seeds, raw (Beans,)

339

21.86

20.2

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

 

6.0

0

 

41

Butternuts, dried (Nuts,)

612

24.90

4.7

53

4.02

237

446

421

1

3.13

0.450

6.560

 

17.2

3.2

 

 

0

 

42

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

43

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

44

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

45

Wild rice, raw

357

14.73

6.2

21

1.96

177

433

427

7

5.96

0.524

1.329

 

2.8

0.0

0

1.9

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

47

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

48

Carp, raw (Fish,)

127

17.83

0.0

41

1.24

29

415

333

49

1.48

0.057

0.042

 

12.6

1.6

 

0.1

66

 

49

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

50

Wheat, soft white

340

10.69

12.7

34

5.37

90

402

435

2

3.46

0.426

3.406

 

 

0.0

0

1.9

0

 

51

Roe, mixed species, raw (Fish,)

143

22.32

0.0

22

0.60

20

402

221

91

1.00

0.100

0.010

 

40.3

16.0

484

0.2

374

 

52

Spelt, uncooked

338

14.57

10.7

27

4.44

136

401

388

8

3.28

0.511

2.983

 

11.7

0.0

 

3.6

0

 

53

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

54

Adzuki, mature seeds, raw (Beans,)

329

19.87

12.7

66

4.98

127

381

1254

5

5.04

1.094

1.730

 

3.1

0.0

 

 

0

 

55

Mungo beans, mature seeds, raw

 

341

25.21

18.3

138

7.57

267

379

983

38

3.35

0.981

1.527

 

8.2

0.0

 

 

0

 

56

Peanuts, all types, raw

5.67

25.80

8.5

92

4.58

168

376

705

18

3.27

1.144

1.934

 

7.2

0.0

0

0.0

0

 

57

Hyacinth beans, mature seeds, raw

344

23.90

 

130

5.10

283

372

1235

21

9.30

1.335

1.573

 

8.2

0.0

 

 

0

 

58

Cranberry (roman), mature seeds, raw (Beans,)

335

23.03

24.7

127

5

156

372

1332

6

3.63

0.794

0.920

 

12.7

0.0

 

 

0

 

59

Salmon, chinook, cooked, dry heat (Fish,)

231

25.72

0.0

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

 

 

85

 

60

Mung beans, mature seeds, raw

 

347

23.86

16.3

132

6.74

189

367

1246

15

2.68

0.941

1.035

 

8.2

4.8

 

9.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Pigeon peas (red gram), mature seeds, raw

343

21.70

15.0

130

5.23

183

367

1392

17

2.76

1.057

1.791

 

8.2

0.0

 

 

0

 

62

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

63

Peas, split, mature seeds, raw

341

24.55

25.5

55

4.43

115

366

981

15

3.01

0.866

1.391

 

1.6

1.8

0

14.5

0

 

64

Peanuts, all types, dry-roasted, without salt

585

23.68

8.0

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0

0.0

0

 

65

Triticale

336

13.05

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0

 

0

 

66

Caviar, black and red, granular (Fish,)