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200 Vegetarian Foods Highest in Phosphorus

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

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1250mg Phosphorus = 100% DV
  1. Uncooked Oats
    815.9mg (65% DV) in 1 cup
  2. Grated Parmesan Cheese (Low-sodium)
    807mg (65% DV) in 1 cup, grated
  3. Mozzarella Cheese (Non-fat Or Fat Free)
    741.3mg (59% DV) in 1 cup, shredded
  4. Oat Bran
    690mg (55% DV) in 1 cup
  5. Buckwheat (Uncooked)
    589.9mg (47% DV) in 1 cup
  6. Protein Powder Soy Based
    572.4mg (46% DV) in 1 scoop
  7. Granola Homemade
    525.8mg (42% DV) in 1 cup
  8. Whey Protein Powder Isolate
    499.7mg (40% DV) in 3 scoop
  9. Skim Milk
    494.9mg (40% DV) in 16oz glass
  10. Firm Tofu
    478.8mg (38% DV) in 1 cup
  11. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    475mg (38% DV) in 1 bottle
  12. Hemp Seeds
    468.6mg (37% DV) in 1oz
  13. Low-fat Milk 1%
    463.6mg (37% DV) in 16oz glass
  14. High Fat Milk (3.7% Fat)
    453.8mg (36% DV) in 16oz glass
  15. Low-fat Milk 2%
    449mg (36% DV) in 16oz glass
  16. Protein Powder Whey Based
    422.7mg (34% DV) in 1/3 cup
  17. Boiled Soybeans (Edamame)
    421.4mg (34% DV) in 1 cup
  18. Cytosport Muscle Milk Ready-to-drink
    418.1mg (33% DV) in 14 fl oz
  19. Familia
    411.1mg (33% DV) in 1 cup
  20. Whole Milk
    409.9mg (33% DV) in 16oz glass
  21. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    401.2mg (32% DV) in 1 bottle
  22. Canned Chili With Beans
    394.2mg (32% DV) in 1 cup
  23. Adzuki Beans
    386.4mg (31% DV) in 1 cup
  24. Non-Fat Yogurt
    384.7mg (31% DV) in 1 cup (8 fl oz)
  25. Cooked Amaranth
    364.1mg (29% DV) in 1 cup
  26. Kelloggs All-bran Original
    356.5mg (29% DV) in 1/2 cup (1 NLEA serving)
  27. Lentils (Cooked)
    356.4mg (29% DV) in 1 cup
  28. Whole Wheat Hot Natural Cereal Dry
    356.3mg (29% DV) in 1 cup
  29. Low-Fat Yogurt
    352.8mg (28% DV) in 1 cup (8 fl oz)
  30. Canned Navy Beans
    351.1mg (28% DV) in 1 cup
  31. Dried Pumpkin and Squash Seeds
    350.2mg (28% DV) in 1 oz
  32. Whole Grain Sorghum Flour
    336.4mg (27% DV) in 1 cup
  33. Kelloggs Special K Protein Shake
    334.5mg (27% DV) in 1 serving
  34. Roasted Squash and Pumpkin Seeds (Unsalted)
    333.4mg (27% DV) in 1 oz
  35. Roasted Squash and Pumpkin Seeds (Salted)
    333.4mg (27% DV) in 1 oz
  36. Oats Regular And Quick Not Fortified Dry
    332.1mg (27% DV) in 1 cup
  37. Dry Roasted Sunflower Seeds
    328mg (26% DV) in 1 oz
  38. Dry Roasted Sunflower Seeds (With Salt)
    328mg (26% DV) in 1 oz
  39. Toasted Wheat Germ
    325.5mg (26% DV) in 1 oz
  40. Cooked Small White Beans
    302.5mg (24% DV) in 1 cup
  41. Cooked Teff
    302.4mg (24% DV) in 1 cup
  42. Milk And Soy Chocolate Drink
    301mg (24% DV) in 8 fl oz
  43. American Cheese Spread
    297.5mg (24% DV) in 1 slice
  44. Quaker Toasted Multigrain Crisps
    295.3mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
  45. Uncooked Yellow Cornmeal
    294mg (24% DV) in 1 cup
  46. Uncooked Whole-Grain Cornmeal
    294mg (24% DV) in 1 cup
  47. Great Northern Beans
    292.1mg (23% DV) in 1 cup
  48. Low Fat Fruit Yogurt (With Vitamin D)
    291.6mg (23% DV) in 1 cup (8 fl oz)
  49. Extra Firm Fortified Tofu
    291.5mg (23% DV) in 1 cup
  50. Cooked Spelt
    291mg (23% DV) in 1 cup
  51. Malted Drink Mix Chocolate With Added Nutrients Powder Prepared With Whole Milk
    288.9mg (23% DV) in 1 cup (8 fl oz)
  52. Cooked Green Soybeans
    284.4mg (23% DV) in 1 cup
  53. Malted Drink Mix Natural With Added Nutrients Powder Prepared With Whole Milk
    283.6mg (23% DV) in 1 cup (8 fl oz)
  54. Nonfat Chocolate Yogurt
    282.2mg (23% DV) in 1 container (6 oz)
  55. Black Turtle Beans
    281.2mg (22% DV) in 1 cup
  56. Quinoa Cooked
    281.2mg (22% DV) in 1 cup
  57. Malted Drink Mix Natural Powder Prepared With Whole Milk
    280.9mg (22% DV) in 1 cup (8 fl oz)
  58. Mungo Beans (Cooked)
    280.8mg (22% DV) in 1 cup
  59. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    277.6mg (22% DV) in 1/2 cup (1 NLEA serving)
  60. Canned Refried Beans
    275.9mg (22% DV) in 1 cup
  61. Baked Beans
    275.8mg (22% DV) in 1 cup
  62. Chickpeas (Garbanzo Beans) (Cooked)
    275.5mg (22% DV) in 1 cup
  63. Lowfat Greek Yogurt
    274mg (22% DV) in 1 container (7 oz)
  64. Nestle Boost Plus Nutritional Drink Ready-to-drink
    272.6mg (22% DV) in 1 bottle
  65. Canned Red Kidney Beans
    271.4mg (22% DV) in 1 cup
  66. Post Grape-nuts Cereal
    270.9mg (22% DV) in 1/2 cup (1 NLEA serving)
  67. Black-Eyed Peas (Cowpeas)
    266.8mg (21% DV) in 1 cup
  68. Abbott Ensure Nutritional Shake Ready-to-drink
    266.7mg (21% DV) in 8 fl oz
  69. Hot Cocoa
    262.5mg (21% DV) in 1 cup
  70. Navy Beans
    262.1mg (21% DV) in 1 cup
  71. Edamame
    262mg (21% DV) in 1 cup
  72. Cooked Oat Bran
    260.6mg (21% DV) in 1 cup
  73. Kelloggs Mini-wheats Unfrosted Bite Size
    258mg (21% DV) in 30 biscuits (1 NLEA serving)
  74. Lowfat Chocolate Milk
    255mg (20% DV) in 1 cup
  75. Chocolate Syrup Prepared With Whole Milk
    253.8mg (20% DV) in 1 cup (8 fl oz)
  76. Kamut Cooked
    252.8mg (20% DV) in 1 cup
  77. Pinto Beans (Cooked)
    251.4mg (20% DV) in 1 cup
  78. Cooked Red Kidney Beans
    251.3mg (20% DV) in 1 cup
  79. Boiled Red Kidney Beans
    251.3mg (20% DV) in 1 cup
  80. Abbott Eas Whey Protein Powder
    250.8mg (20% DV) in 2 scoop
  81. Quaker Oatmeal Real Medleys Summer Berry Dry
    250.6mg (20% DV) in 1 package (1 NLEA serving)
  82. Dehydrated Milk
    248.3mg (20% DV) in 1/4 cup
  83. Chocolate Malt Powder Prepared With Fat Free Milk
    248.3mg (20% DV) in 1 serving
  84. Post Shredded Wheat N Bran Spoon-size
    246.6mg (20% DV) in 1 (1/4) cup (1 NLEA serving)
  85. Cocoa Mix Low Calorie Powder With Added Calcium Phosphorus Aspartame Without Added Sodium Or Vitamin A
    244.5mg (20% DV) in 1 envelope Swiss Miss (.53 oz)
  86. Kidney Beans
    244.3mg (20% DV) in 1 cup
  87. Chia Seeds
    244.2mg (20% DV) in 1 oz
  88. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    243.1mg (19% DV) in 1 package (1 NLEA serving)
  89. Kelloggs Special K Nourish Cranberry Almond Dry
    242.8mg (19% DV) in 1 Container (1 NLEA serving)
  90. Cooked Catjang Beans
    242.8mg (19% DV) in 1 cup
  91. California Red Kidney Beans
    242.5mg (19% DV) in 1 cup
  92. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    241.2mg (19% DV) in 1 cup (8 fl oz)
  93. Black Beans
    240.8mg (19% DV) in 1 cup
  94. Tofu Prepared With Calcium
    240.6mg (19% DV) in 1 cup
  95. Cranberry Beans (Roman Beans)
    239mg (19% DV) in 1 cup
  96. Kelloggs Special K Nourish Maple Brown Sugar Crunch Dry
    237.6mg (19% DV) in 1 Container (1 NLEA serving)
  97. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    234.1mg (19% DV) in 1 cup (8 fl oz)
  98. Plain Yogurt
    232.8mg (19% DV) in 1 cup (8 fl oz)
  99. Canned Kidney Beans
    230.4mg (18% DV) in 1 cup
  100. Nonfat Greek Yogurt
    229.5mg (18% DV) in 1 container
  101. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    228.8mg (18% DV) in 1 cup (8 fl oz)
  102. Quaker Shredded Wheat Bagged Cereal
    228.1mg (18% DV) in 3 biscuits (1 NLEA serving)
  103. Lowfat Ricotta
    226.9mg (18% DV) in 1/2 cup
  104. Quaker Oatmeal Real Medleys Peach Almond Dry
    226.5mg (18% DV) in 1 package (1 NLEA serving)
  105. Succotash
    224.6mg (18% DV) in 1 cup
  106. Kelloggs Special K Nourish Cinnamon Raisin Pecan Dry
    224.1mg (18% DV) in 1 Container (1 NLEA serving)
  107. Canned Cranberry Beans
    223.6mg (18% DV) in 1 cup
  108. Chocolate-flavor Beverage Mix For Milk Powder With Added Nutrients Prepared With Whole Milk
    223.4mg (18% DV) in 1 serving
  109. Cooked Lima Beans
    221mg (18% DV) in 1 cup
  110. Lowfat Buttermilk
    218.1mg (17% DV) in 1 cup
  111. Coconut Milk
    217mg (17% DV) in 1 cup
  112. Processed Swiss Cheese
    216.4mg (17% DV) in 1 oz
  113. Stirfried Soybean Sprouts
    216mg (17% DV) in 100 grams
  114. Romano Cheese
    215.8mg (17% DV) in 1 oz
  115. Nonfat Vanilla Yogurt
    215.6mg (17% DV) in 1 cup (8 fl oz)
  116. Canned Baked Beans With Beef
    215.5mg (17% DV) in 1 cup
  117. Nonfat Cottage Cheese
    214.7mg (17% DV) in 4 oz
  118. Sesame Butter (Tahini)
    213.6mg (17% DV) in 1 oz
  119. Kelloggs Frosted Mini-wheats Big Bite
    213.4mg (17% DV) in 7 biscuit (1 NLEA serving)
  120. Broad Beans (Fava)
    212.5mg (17% DV) in 1 cup
  121. Boiled Lupin Beans
    212.5mg (17% DV) in 1 cup
  122. Lupin Beans (Cooked)
    212.5mg (17% DV) in 1 cup
  123. Sun Country Kretschmer Toasted Wheat Bran
    210.2mg (17% DV) in 1/4 cup (1 NLEA serving)
  124. Eggnog-flavor Mix Powder Prepared With Whole Milk
    209.4mg (17% DV) in 1 cup (8 fl oz)
  125. Lima Beans
    208.7mg (17% DV) in 1 cup
  126. Buttermilk
    208.3mg (17% DV) in 1 cup
  127. Quaker Mothers Cinnamon Oat Crunch
    208.2mg (17% DV) in 1 cup (1 NLEA serving)
  128. Brown Rice
    208.1mg (17% DV) in 1 cup
  129. Quaker Oatmeal Squares
    207.8mg (17% DV) in 1 cup (1 NLEA serving)
  130. Quaker Oatmeal Squares Golden Maple
    207.8mg (17% DV) in 1 cup (1 NLEA serving)
  131. Milk Beverage Reduced Fat Flavored And Sweetened Ready-to-drink Added Calcium Vitamin A And Vitamin D
    207.4mg (17% DV) in 1 cup
  132. Hard Goat Cheese
    207mg (17% DV) in 1 oz
  133. Quaker Oatmeal Squares Cinnamon
    206.6mg (17% DV) in 1 cup (1 NLEA serving)
  134. Brazilnuts
    205.9mg (16% DV) in 1 oz (6 kernels)
  135. Uncle Sam Cereal
    205.7mg (16% DV) in 3/4 cup (1 NLEA serving)
  136. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    204.8mg (16% DV) in 1 cup (8 fl oz)
  137. Kelloggs Raisin Bran
    204.7mg (16% DV) in 1 cup ( 1 NLEA serving)
  138. Alpen
    204.1mg (16% DV) in 2/3 cup (1 NLEA serving)
  139. Cooked Large White Beans
    202.3mg (16% DV) in 1 cup
  140. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    200.9mg (16% DV) in 1 package (1 NLEA serving)
  141. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    200.2mg (16% DV) in 24 Biscuits (1 NLEA serving)
  142. Post Raisin Bran Cereal
    200mg (16% DV) in 1 cup (1 NLEA serving)
  143. Malt-o-meal Raisin Bran Cereal
    200mg (16% DV) in 1 cup (1 NLEA serving)
  144. Mung Beans (Cooked)
    200mg (16% DV) in 1 cup
  145. Abbott Ensure Plus Ready-to-drink
    199.1mg (16% DV) in 1 cup
  146. Kelloggs Frosted Mini-wheats Bite Size
    198.7mg (16% DV) in 21 biscuits (1 NLEA serving)
  147. Pea Sprouts
    198mg (16% DV) in 1 cup
  148. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    197.5mg (16% DV) in 24 biscuits (1 NLEA serving)
  149. Grated Parmesan (Hard)
    197.1mg (16% DV) in 1 oz
  150. Ricotta Cheese
    195.9mg (16% DV) in 1/2 cup
  151. Quaker Instant Oatmeal Organic Regular
    194.3mg (16% DV) in 1 packet
  152. Abbott Eas Soy Protein Powder
    194mg (16% DV) in 1 scoop
  153. Split Peas
    194mg (16% DV) in 1 cup
  154. Kelloggs Frosted Mini-wheats Little Bites
    192.1mg (15% DV) in 1 Cup (1 NLEA serving)
  155. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    192mg (15% DV) in 1 cup
  156. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    192mg (15% DV) in 25 biscuits (1 NLEA serving)
  157. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    190.3mg (15% DV) in 25 biscuits (1 NLEA serving)
  158. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    190.3mg (15% DV) in 25 biscuits (1 NLEA serving)
  159. Dairy Drink Mix Chocolate Reduced Calorie With Aspartame Powder Prepared With Water And Ice
    189.5mg (15% DV) in 1 serving
  160. Quaker 100% Natural Granola Oats Wheat And Honey
    188.2mg (15% DV) in 1/2 cup (1 NLEA serving)
  161. Post Shredded Wheat Original Spoon-size
    188.2mg (15% DV) in 1 cup (1 NLEA serving)
  162. Canned Baked Beans
    188mg (15% DV) in 1 cup
  163. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    187.6mg (15% DV) in 1 cup (1 NLEA serving)
  164. Dairy Drink Mix Chocolate Reduced Calorie With Low-calorie Sweeteners Powder
    187.5mg (15% DV) in 1 packet (.75 oz)
  165. Cooked Green Peas
    187.2mg (15% DV) in 1 cup
  166. Cooked Green Peas (Salted)
    187.2mg (15% DV) in 1 cup
  167. Dried Sunflower Seeds
    184.8mg (15% DV) in 1 oz
  168. Fortified Silken Tofu
    184.7mg (15% DV) in 1/5 package
  169. Quaker Quick Oats Dry
    183.2mg (15% DV) in 1/2 cup
  170. Quaker Quick Oats With Iron Dry
    183.2mg (15% DV) in 1/2 cup
  171. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    183.2mg (15% DV) in 6 fl oz
  172. Safflower Seeds
    182.9mg (15% DV) in 1 oz
  173. Flax Seeds
    182.3mg (15% DV) in 1oz
  174. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    182.1mg (15% DV) in 1/2 cup (1 NLEA serving)
  175. Malt-o-meal Blueberry Mini Spooners
    182.1mg (15% DV) in 1 cup (1 NLEA serving)
  176. Processed American Cheese (With Vitamin D)
    182mg (15% DV) in 1 oz
  177. Dry-roasted Soybeans
    181.7mg (15% DV) in 1oz
  178. Sesame Seeds (Toasted)
    181.2mg (14% DV) in 1 oz
  179. Quaker Instant Oatmeal Weight Control Cinnamon
    180.9mg (14% DV) in 1 packet (1 NLEA serving)
  180. Cooked Oatmeal
    180.2mg (14% DV) in 1 cup
  181. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    180.2mg (14% DV) in 1 cup, cooked
  182. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    180.2mg (14% DV) in 1 cup
  183. Cottage Cheese (Blended)
    179.7mg (14% DV) in 4 oz
  184. Celeriac
    179.4mg (14% DV) in 1 cup
  185. Quaker Oatmeal Real Medleys Apple Walnut Dry
    179.3mg (14% DV) in 1 package (1 NLEA serving)
  186. Nonfat Greek Vanilla Yogurt
    178.5mg (14% DV) in 1 container (5.3 oz)
  187. Canned Mature (White) Lima Beans
    178.3mg (14% DV) in 1 cup
  188. Quaker Weight Control Instant Oatmeal Banana Bread
    178.2mg (14% DV) in 1 packet (1 NLEA serving)
  189. Grated Parmesan
    178.1mg (14% DV) in 1 oz
  190. Dried Lotus Seeds
    177.8mg (14% DV) in 1 oz (42 medium seeds)
  191. Natures Path Organic Flax Plus Pumpkin Granola
    177.7mg (14% DV) in 3/4 cup (1 NLEA serving)
  192. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    176.4mg (14% DV) in 1 packet (1 NLEA serving)
  193. Post Shredded Wheat Original Big Biscuit
    176.3mg (14% DV) in 2 biscuits (1 NLEA serving)
  194. Canned Lima Beans
    176.1mg (14% DV) in 1 cup
  195. Cooked Millet
    174mg (14% DV) in 1 cup
  196. Quaker Low Fat 100% Natural Granola With Raisins
    173.8mg (14% DV) in 2/3 cup (1 NLEA serving)
  197. Meal Supplement Drink Canned Peanut Flavor
    173.8mg (14% DV) in 1 cup
  198. Gruyere Cheese
    171.8mg (14% DV) in 1 oz
  199. Oat Bran Flakes Health Valley
    171.5mg (14% DV) in 1 cup (1 NLEA serving)
  200. Cocoa Mix No Sugar Added Powder
    169.7mg (14% DV) in 1 envelope Alba (.675 oz)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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