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Phosphorus Rich Vegetables


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We have sorted our complete nutrition and vitamin database, based on amount of Phosphorus in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Chives, freeze-dried. In this food example the amount of Phosphorus per 100g, is 518 mg. This corresponds to 51.8 % of the RDA for Phosphorus. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Phosphorus.

Highest Phosphorus Content per 100g

The Phosphorus content ranges from 548 mg for Parsley, freeze-dried through to 135 mg for Soybeans, mature seeds, sprouted, cooked, steamed, with salt in 100g. The difference between the highest and lowest values gives a range of 413 mg of Phosphorus per 100g.The range of calories for these foods is from 271 kcal through to 81 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 54.8 % of the daily recommended value through to the lowest nutritional percentage of 13.5 % of the Phosphorus daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 1000 mg of Phosphorus.

From this list of foods there are 2 foods which contain greater than 50% of the RDA per 100g of Phosphorus.

For a complete list we also have a list of high Phosphorus foods

Highest Amount of Phosphorus per Serving

Please remember that the above gives an accurate value in 100g for high Phosphorus foods. For example 100g of Parsley, freeze-dried contains 548 mg of Phosphorus. However, there are other factors to consider when you are assessing your Phosphorus nutritional requirements. You should also take into account portion sizes when you are considering the Phosphorus nutritional content.

For Parsley, freeze-dried, which contains the highest amount of Phosphorus in 100 g, the amount of Phosphorus in a typical serving of 1 tbsp (or 0.4 g) is 2.19 mg.This is 0.22 % of the recommended daily value.

The food with the highest Phosphorus content per typical serving is Potatoes, au gratin, dry mix, unprepared which contains 630.24 mg in 1 package (5.5 oz) (or 156 g).The precentage of the recommended daily value for this serving is 63.02 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Phosphorus content.


 

List of Vegetables High in Phosphorus per 100g

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1. Parsley, freeze-dried - Phosphorus
  548 mg of Phosphorus per 100g (54.8 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Phosphorus nutritional content is 2.19 mg (0.22 %DV).  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Phosphorus content is 7.67 mg (0.77 %DV).  Calories per serving are 3.79 kcal (0 %DV cals).
2. Chives, freeze-dried - Phosphorus
  518 mg of Phosphorus per 100g (51.8 %DV).
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Phosphorus nutritional content is 1.04 mg (0.1 %DV).  Calories per serving are 0.62 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Phosphorus content is 4.14 mg (0.41 %DV).  Calories per serving are 2.49 kcal (0 %DV cals).
3. Potatoes, au gratin, dry mix, unprepared - Phosphorus
  404 mg of Phosphorus per 100g (40.4 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 package (5.5 oz) (or 156g), Phosphorus nutritional content is 630.24 mg (63.02 %DV).  Calories per serving are 489.84 kcal (24 %DV cals).
  Other food servings - .167 package (5.5 oz) (or 26g), Phosphorus content is 105.04 mg (10.5 %DV).  Calories per serving are 81.64 kcal (4 %DV cals).
4. Tomatoes, sun-dried - Phosphorus
  356 mg of Phosphorus per 100g (35.6 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 cup (or 54g), Phosphorus nutritional content is 192.24 mg (19.22 %DV).  Calories per serving are 139.32 kcal (7 %DV cals).
  Other food servings - 1 piece (or 2g), Phosphorus content is 7.12 mg (0.71 %DV).  Calories per serving are 5.16 kcal (0 %DV cals).
5. Carrot, dehydrated - Phosphorus
  346 mg of Phosphorus per 100g (34.6 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 74g), Phosphorus nutritional content is 256.04 mg (25.6 %DV).  Calories per serving are 252.34 kcal (13 %DV cals).
6. Leeks, (bulb and lower-leaf portion), freeze-dried - Phosphorus
  346 mg of Phosphorus per 100g (34.6 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Phosphorus nutritional content is 0.69 mg (0.07 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Phosphorus content is 2.77 mg (0.28 %DV).  Calories per serving are 2.57 kcal (0 %DV cals).
7. Peppers, sweet, red, freeze-dried - Phosphorus
  327 mg of Phosphorus per 100g (32.7 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Phosphorus nutritional content is 1.31 mg (0.13 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Phosphorus content is 5.23 mg (0.52 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
8. Peppers, sweet, green, freeze-dried - Phosphorus
  327 mg of Phosphorus per 100g (32.7 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Phosphorus nutritional content is 1.31 mg (0.13 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Phosphorus content is 5.23 mg (0.52 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
9. Onions, dehydrated flakes - Phosphorus
  303 mg of Phosphorus per 100g (30.3 %DV).
  For this serving the amount of Calories is 349 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5g), Phosphorus nutritional content is 15.15 mg (1.52 %DV).  Calories per serving are 17.45 kcal (1 %DV cals).
  Other food servings - .25 cup (or 14g), Phosphorus content is 42.42 mg (4.24 %DV).  Calories per serving are 48.86 kcal (2 %DV cals).
10. Shallots, freeze-dried - Phosphorus
  296 mg of Phosphorus per 100g (29.6 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 0.9g), Phosphorus nutritional content is 2.66 mg (0.27 %DV).  Calories per serving are 3.13 kcal (0 %DV cals).
  Other food servings - .25 cup (or 3.6g), Phosphorus content is 10.66 mg (1.07 %DV).  Calories per serving are 12.53 kcal (1 %DV cals).
11. Mushrooms, shiitake, dried - Phosphorus
  294 mg of Phosphorus per 100g (29.4 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 mushroom (or 3.6g), Phosphorus nutritional content is 10.58 mg (1.06 %DV).  Calories per serving are 10.66 kcal (1 %DV cals).
  Other food servings - 4 mushrooms (or 15g), Phosphorus content is 44.1 mg (4.41 %DV).  Calories per serving are 44.4 kcal (2 %DV cals).
12. Peppers, pasilla, dried - Phosphorus
  267 mg of Phosphorus per 100g (26.7 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 pepper (or 7g), Phosphorus nutritional content is 18.69 mg (1.87 %DV).  Calories per serving are 24.15 kcal (1 %DV cals).
13. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Phosphorus
  260 mg of Phosphorus per 100g (26 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Phosphorus nutritional content is 13 mg (1.3 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
14. Potatoes, mashed, dehydrated, granules without milk, dry form - Phosphorus
  245 mg of Phosphorus per 100g (24.5 %DV).
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 200g), Phosphorus nutritional content is 490 mg (49 %DV).  Calories per serving are 744 kcal (37 %DV cals).
15. Potatoes, mashed, dehydrated, granules with milk, dry form - Phosphorus
  237 mg of Phosphorus per 100g (23.7 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 200g), Phosphorus nutritional content is 474 mg (47.4 %DV).  Calories per serving are 714 kcal (36 %DV cals).
16. Radishes, oriental, dried - Phosphorus
  204 mg of Phosphorus per 100g (20.4 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 116g), Phosphorus nutritional content is 236.64 mg (23.66 %DV).  Calories per serving are 314.36 kcal (16 %DV cals).
17. Peppers, ancho, dried - Phosphorus
  201 mg of Phosphorus per 100g (20.1 %DV).
  For this serving the amount of Calories is 281 kcal per 100g(14 %DV cals).
  A typical serving of 1 pepper (or 17g), Phosphorus nutritional content is 34.17 mg (3.42 %DV).  Calories per serving are 47.77 kcal (2 %DV cals).
18. Arrowhead, cooked, boiled, drained, with salt - Phosphorus
  197 mg of Phosphorus per 100g (19.7 %DV).
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 corm, medium (or 12g), Phosphorus nutritional content is 23.64 mg (2.36 %DV).  Calories per serving are 9.36 kcal (0 %DV cals).
19. Potatoes, scalloped, dry mix, unprepared - Phosphorus
  197 mg of Phosphorus per 100g (19.7 %DV).
  For this serving the amount of Calories is 358 kcal per 100g(18 %DV cals).
  A typical serving of 1 package (5.5 oz) (or 156g), Phosphorus nutritional content is 307.32 mg (30.73 %DV).  Calories per serving are 558.48 kcal (28 %DV cals).
  Other food servings - .167 package (5.5 oz) (or 26g), Phosphorus content is 51.22 mg (5.12 %DV).  Calories per serving are 93.08 kcal (5 %DV cals).
20. Arrowhead, cooked, boiled, drained, without salt - Phosphorus
  197 mg of Phosphorus per 100g (19.7 %DV).
  For this serving the amount of Calories is 78 kcal per 100g(4 %DV cals).
  A typical serving of 1 medium (or 12g), Phosphorus nutritional content is 23.64 mg (2.36 %DV).  Calories per serving are 9.36 kcal (0 %DV cals).
21. Soybeans, green, raw - Phosphorus
  194 mg of Phosphorus per 100g (19.4 %DV).
  For this serving the amount of Calories is 147 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 256g), Phosphorus nutritional content is 496.64 mg (49.66 %DV).  Calories per serving are 376.32 kcal (19 %DV cals).
22. Mushrooms, morel, raw - Phosphorus
  194 mg of Phosphorus per 100g (19.4 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 66g), Phosphorus nutritional content is 128.04 mg (12.8 %DV).  Calories per serving are 20.46 kcal (1 %DV cals).
  Other food servings - 1 piece (or 12.9g), Phosphorus content is 25.03 mg (2.5 %DV).  Calories per serving are 4 kcal (0 %DV cals).
23. Kanpyo, (dried gourd strips) - Phosphorus
  188 mg of Phosphorus per 100g (18.8 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 strip (or 6.3g), Phosphorus nutritional content is 11.84 mg (1.18 %DV).  Calories per serving are 16.25 kcal (1 %DV cals).
  Other food servings - .5 cup (or 27g), Phosphorus content is 50.76 mg (5.08 %DV).  Calories per serving are 69.66 kcal (3 %DV cals).
24. Fungi, Cloud ears, dried - Phosphorus
  184 mg of Phosphorus per 100g (18.4 %DV).
  For this serving the amount of Calories is 284 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 28g), Phosphorus nutritional content is 51.52 mg (5.15 %DV).  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - 1 piece (or 4.5g), Phosphorus content is 8.28 mg (0.83 %DV).  Calories per serving are 12.78 kcal (1 %DV cals).
25. Arrowhead, raw - Phosphorus
  174 mg of Phosphorus per 100g (17.4 %DV).
  For this serving the amount of Calories is 99 kcal per 100g(5 %DV cals).
  A typical serving of 1 large (or 25g), Phosphorus nutritional content is 43.5 mg (4.35 %DV).  Calories per serving are 24.75 kcal (1 %DV cals).
  Other food servings - 1 medium (or 12g), Phosphorus content is 20.88 mg (2.09 %DV).  Calories per serving are 11.88 kcal (1 %DV cals).
26. Lentils, sprouted, raw - Phosphorus
  173 mg of Phosphorus per 100g (17.3 %DV).
  For this serving the amount of Calories is 106 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 77g), Phosphorus nutritional content is 133.21 mg (13.32 %DV).  Calories per serving are 81.62 kcal (4 %DV cals).
27. Edamame, frozen, prepared - Phosphorus
  169 mg of Phosphorus per 100g (16.9 %DV).
  For this serving the amount of Calories is 122 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 155g), Phosphorus nutritional content is 261.95 mg (26.2 %DV).  Calories per serving are 189.1 kcal (9 %DV cals).
28. Potato flour - Phosphorus
  168 mg of Phosphorus per 100g (16.8 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 160g), Phosphorus nutritional content is 268.8 mg (26.88 %DV).  Calories per serving are 571.2 kcal (29 %DV cals).
29. Eppaw, raw - Phosphorus
  165 mg of Phosphorus per 100g (16.5 %DV).
  For this serving the amount of Calories is 150 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 100g), Phosphorus nutritional content is 165 mg (16.5 %DV).  Calories per serving are 150 kcal (8 %DV cals).
30. Peas, mature seeds, sprouted, raw - Phosphorus
  165 mg of Phosphorus per 100g (16.5 %DV).
  For this serving the amount of Calories is 124 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 120g), Phosphorus nutritional content is 198 mg (19.8 %DV).  Calories per serving are 148.8 kcal (7 %DV cals).
31. Soybeans, mature seeds, sprouted, raw - Phosphorus
  164 mg of Phosphorus per 100g (16.4 %DV).
  For this serving the amount of Calories is 122 kcal per 100g(6 %DV cals).
  A typical serving of .5 cup (or 35g), Phosphorus nutritional content is 57.4 mg (5.74 %DV).  Calories per serving are 42.7 kcal (2 %DV cals).
  Other food servings - 10 sprouts (or 10g), Phosphorus content is 16.4 mg (1.64 %DV).  Calories per serving are 12.2 kcal (1 %DV cals).
32. Edamame, frozen, unprepared - Phosphorus
  161 mg of Phosphorus per 100g (16.1 %DV).
  For this serving the amount of Calories is 110 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 118g), Phosphorus nutritional content is 189.98 mg (19 %DV).  Calories per serving are 129.8 kcal (6 %DV cals).
  Other food servings - 1 package (or 432g), Phosphorus content is 695.52 mg (69.55 %DV).  Calories per serving are 475.2 kcal (24 %DV cals).
33. Peppers, hot chile, sun-dried - Phosphorus
  159 mg of Phosphorus per 100g (15.9 %DV).
  For this serving the amount of Calories is 324 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 37g), Phosphorus nutritional content is 58.83 mg (5.88 %DV).  Calories per serving are 119.88 kcal (6 %DV cals).
  Other food servings - 1 pepper (or 0.5g), Phosphorus content is 0.8 mg (0.08 %DV).  Calories per serving are 1.62 kcal (0 %DV cals).
34. Soybeans, green, cooked, boiled, drained, with salt - Phosphorus
  158 mg of Phosphorus per 100g (15.8 %DV).
  For this serving the amount of Calories is 141 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 180g), Phosphorus nutritional content is 284.4 mg (28.44 %DV).  Calories per serving are 253.8 kcal (13 %DV cals).
35. Soybeans, green, cooked, boiled, drained, without salt - Phosphorus
  158 mg of Phosphorus per 100g (15.8 %DV).
  For this serving the amount of Calories is 141 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 180g), Phosphorus nutritional content is 284.4 mg (28.44 %DV).  Calories per serving are 253.8 kcal (13 %DV cals).
36. Seaweed, irishmoss, raw - Phosphorus
  157 mg of Phosphorus per 100g (15.7 %DV).
  For this serving the amount of Calories is 49 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Phosphorus nutritional content is 15.7 mg (1.57 %DV).  Calories per serving are 4.9 kcal (0 %DV cals).
37. Potatoes, mashed, dehydrated, flakes without milk, dry form - Phosphorus
  156 mg of Phosphorus per 100g (15.6 %DV).
  For this serving the amount of Calories is 354 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 60g), Phosphorus nutritional content is 93.6 mg (9.36 %DV).  Calories per serving are 212.4 kcal (11 %DV cals).
38. Garlic, raw - Phosphorus
  153 mg of Phosphorus per 100g (15.3 %DV).
  For this serving the amount of Calories is 149 kcal per 100g(7 %DV cals).
  A typical serving of 1 cup (or 136g), Phosphorus nutritional content is 208.08 mg (20.81 %DV).  Calories per serving are 202.64 kcal (10 %DV cals).
  Other food servings - 1 tsp (or 2.8g), Phosphorus content is 4.28 mg (0.43 %DV).  Calories per serving are 4.17 kcal (0 %DV cals).
  Other food servings - 1 clove (or 3g), Phosphorus content is 4.59 mg (0.46 %DV).  Calories per serving are 4.47 kcal (0 %DV cals).
  Other food servings - 3 cloves (or 9g), Phosphorus content is 13.77 mg (1.38 %DV).  Calories per serving are 13.41 kcal (1 %DV cals).
39. Tomatoes, sun-dried, packed in oil, drained - Phosphorus
  139 mg of Phosphorus per 100g (13.9 %DV).
  For this serving the amount of Calories is 213 kcal per 100g(11 %DV cals).
  A typical serving of 1 cup (or 110g), Phosphorus nutritional content is 152.9 mg (15.29 %DV).  Calories per serving are 234.3 kcal (12 %DV cals).
  Other food servings - 1 piece (or 3g), Phosphorus content is 4.17 mg (0.42 %DV).  Calories per serving are 6.39 kcal (0 %DV cals).
40. Spinach souffle - Phosphorus
  139 mg of Phosphorus per 100g (13.9 %DV).
  For this serving the amount of Calories is 169 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 136g), Phosphorus nutritional content is 189.04 mg (18.9 %DV).  Calories per serving are 229.84 kcal (11 %DV cals).
  Other food servings - 1 recipe yield (or 813g), Phosphorus content is 1130.07 mg (113.01 %DV).  Calories per serving are 1373.97 kcal (69 %DV cals).
41. Lima beans, immature seeds, raw - Phosphorus
  136 mg of Phosphorus per 100g (13.6 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 156g), Phosphorus nutritional content is 212.16 mg (21.22 %DV).  Calories per serving are 176.28 kcal (9 %DV cals).
42. Mushrooms, portabella, exposed to ultraviolet light, grilled - Phosphorus
  135 mg of Phosphorus per 100g (13.5 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup sliced (or 121g), Phosphorus nutritional content is 163.35 mg (16.34 %DV).  Calories per serving are 35.09 kcal (2 %DV cals).
43. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Phosphorus
  135 mg of Phosphorus per 100g (13.5 %DV).
  For this serving the amount of Calories is 81 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 94g), Phosphorus nutritional content is 126.9 mg (12.69 %DV).  Calories per serving are 76.14 kcal (4 %DV cals).



Phosphorus in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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