Top Fruits High in Phosphorus

About Fruits and Phosphorus

Most fruits are fairly low in phosphorus, but some contain more than others.

Some of the highest phosphorus fruits include raisins, passion fruit, avocado, currants, kiwi, raspberries, nectarine, strawberries, apricot and blackberry. Other phosphorus rich fruits are peach, jackfruit, cherries, grapes, grapefruit, plums, cantaloupe, mango, orange and blueberry.

We calculated the top fruits for phosphorus by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in phosphorus.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Raisins

image of raisins

In 1 cup, raisin has 124mg of phosphorus, or about 18% for adults.
Phosphorus
124mg in
1 cup (165g)
51mg in
200 Calories (68g)
18%
7%
Complete nutrition for Raisins

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 160mg of phosphorus, or about 23% for adults.
Phosphorus
160mg in
1 cup (236g)
140mg in
200 Calories (206g)
23%
20%
Complete nutrition for Passion Fruit

Avocado

image of avocado

In 1 cup, avocado has 124mg of phosphorus, or about 18% for adults.
Phosphorus
124mg in
1 cup (230g)
65mg in
200 Calories (120g)
18%
9%
Complete nutrition for Avocado

Currants

image of currants

1 cup of currant contains 49mg of phosphorus, or about 7% for adults.
Phosphorus
49mg in
1 cup (112g)
157mg in
200 Calories (357g)
7%
22%
Complete nutrition for Currants

Kiwi

image of kiwi

In 1 cup, kiwi has 61mg of phosphorus, or about 9% for adults.
Phosphorus
61mg in
1 cup (180g)
111mg in
200 Calories (328g)
9%
16%
Complete nutrition for Kiwi

Raspberries

image of raspberries

1 cup of raspberry contains 36mg of phosphorus, or about 5% for adults.
Phosphorus
36mg in
1 cup (123g)
112mg in
200 Calories (385g)
5%
16%
Complete nutrition for Raspberries

Nectarine

image of nectarine

1 small nectarine has 34mg of phosphorus, or about 5% for adults.
Phosphorus
34mg in
1 small (129g)
118mg in
200 Calories (455g)
5%
17%
Complete nutrition for Nectarine

Strawberries

image of strawberries

1 cup of strawberry contains 36mg of phosphorus, or about 5% for adults.
Phosphorus
36mg in
1 cup (152g)
150mg in
200 Calories (625g)
5%
21%
Complete nutrition for Strawberries

Apricot

image of apricot

In 1 cup, apricot has 36mg of phosphorus, or about 5% for adults.
Phosphorus
36mg in
1 cup (155g)
96mg in
200 Calories (417g)
5%
14%
Complete nutrition for Apricot

Blackberry

image of blackberry

1 cup of blackberry contains 32mg of phosphorus, or about 5% for adults.
Phosphorus
32mg in
1 cup (144g)
102mg in
200 Calories (465g)
5%
15%
Complete nutrition for Blackberry

Peach

image of peach

In 1 cup, peach has 34mg of phosphorus, or about 5% for adults.
Phosphorus
34mg in
1 cup (154g)
105mg in
200 Calories (476g)
5%
15%
Complete nutrition for Peach

Jackfruit

image of jackfruit

1 cup of jackfruit contains 35mg of phosphorus, or about 5% for adults.
Phosphorus
35mg in
1 cup (165g)
44mg in
200 Calories (211g)
5%
6%
Complete nutrition for Jackfruit

Cherries

image of cherries

In 1 cup, cherry has 29mg of phosphorus, or about 4% for adults.
Phosphorus
29mg in
1 cup (138g)
67mg in
200 Calories (317g)
4%
10%
Complete nutrition for Cherries

Grapes

image of grapes

1 cup of grape contains 30mg of phosphorus, or about 4% for adults.
Phosphorus
30mg in
1 cup (151g)
58mg in
200 Calories (290g)
4%
8%
Complete nutrition for Grapes

Grapefruit

image of grapefruit

In 1 cup, grapefruit has 41mg of phosphorus, or about 6% for adults.
Phosphorus
41mg in
1 cup (230g)
86mg in
200 Calories (476g)
6%
12%
Complete nutrition for Grapefruit

Plums

image of plums

1 cup of plum contains 26mg of phosphorus, or about 4% for adults.
Phosphorus
26mg in
1 cup (165g)
70mg in
200 Calories (435g)
4%
10%
Complete nutrition for Plums

Cantaloupe

image of cantaloupe

In 1 melon, cantaloupe has 122mg of phosphorus, or about 17% for adults.
Phosphorus
122mg in
1 melon (814g)
88mg in
200 Calories (588g)
17%
13%
Complete nutrition for Cantaloupe

Mango

image of mango

1 cup of mango contains 23mg of phosphorus, or about 3% for adults.
Phosphorus
23mg in
1 cup (165g)
47mg in
200 Calories (333g)
3%
7%
Complete nutrition for Mango

Orange

image of orange

In 1 cup, orange has 22mg of phosphorus, or about 3% for adults.
Phosphorus
22mg in
1 cup (185g)
52mg in
200 Calories (435g)
3%
7%
Complete nutrition for Orange

Blueberry

image of blueberry

1 cup of blueberry contains 18mg of phosphorus, or about 3% for adults.
Phosphorus
18mg in
1 cup (148g)
42mg in
200 Calories (351g)
3%
6%
Complete nutrition for Blueberry


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