Top Vegetables High in Phosphorus
About Vegetables and Phosphorus
There are quite a number of vegetables rich in phosphorus, and most of this list will provide a significant portion of your recommended daily values.Some of the highest phosphorus vegetables include edamame, sprouted peas, heart of palm, lima beans, radish sprouts, peas, artichoke, yellow corn, parsnip and alfalfa sprouts. Other phosphorus rich vegetables are broccoli, water chestnut, okra, shallot, watercress, parsley, russet potato, fennel, sweet potatoes and cauliflower.
We calculated the top vegetables 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 vegetables highest in phosphorus.
Edamame
In 1 cup, edamame
has
262mg of
phosphorus, or about
37% for adults.
| Phosphorus | |
|---|---|
|
262mg in 1 cup (155g) |
279mg in
200 Calories (165g) |
|
37%
|
40%
|
Complete nutrition for Edamame
Sprouted Peas
1 cup of sprouted pea
contains
198mg of
phosphorus, or about
28% for adults.
| Phosphorus | |
|---|---|
|
198mg in 1 cup (120g) |
266mg in
200 Calories (161g) |
|
28%
|
38%
|
Complete nutrition for Sprouted Peas
Heart of Palm (cooked)
In 1 fl, heart of palm
has
39mg of
phosphorus, or about
6% for adults.
| Phosphorus | |
|---|---|
|
39mg in 1 fl (28.35g) |
244mg in
200 Calories (175g) |
|
6%
|
35%
|
Complete nutrition for Heart of Palm
Lima Beans
1 cup of lima bean
contains
212mg of
phosphorus, or about
30% for adults.
| Phosphorus | |
|---|---|
|
212mg in 1 cup (156g) |
241mg in
200 Calories (177g) |
|
30%
|
34%
|
Complete nutrition for Lima Beans
Radish Sprouts
In 1 cup, radish sprout
has
43mg of
phosphorus, or about
6% for adults.
| Phosphorus | |
|---|---|
|
43mg in 1 cup (38g) |
526mg in
200 Calories (465g) |
|
6%
|
75%
|
Complete nutrition for Radish Sprouts
Peas
1 cup of pea
contains
157mg of
phosphorus, or about
22% for adults.
| Phosphorus | |
|---|---|
|
157mg in 1 cup (145g) |
267mg in
200 Calories (247g) |
|
22%
|
38%
|
Complete nutrition for Peas
Artichoke
1 artichoke
has
146mg of
phosphorus, or about
21% for adults.
| Phosphorus | |
|---|---|
|
146mg in 1 artichoke (162g) |
383mg in
200 Calories (426g) |
|
21%
|
55%
|
Complete nutrition for Artichoke
Yellow Corn (cooked)
1 ear of yellow corn
contains
69mg of
phosphorus, or about
10% for adults.
| Phosphorus | |
|---|---|
|
69mg in 1 ear (89g) |
160mg in
200 Calories (208g) |
|
10%
|
23%
|
Complete nutrition for Yellow Corn
Parsnip
In 1 cup, parsnip
has
94mg of
phosphorus, or about
13% for adults.
| Phosphorus | |
|---|---|
|
94mg in 1 cup (133g) |
189mg in
200 Calories (267g) |
|
13%
|
27%
|
Complete nutrition for Parsnip
Alfalfa Sprouts
1 cup of alfalfa sprout
contains
23mg of
phosphorus, or about
3% for adults.
| Phosphorus | |
|---|---|
|
23mg in 1 cup (33g) |
609mg in
200 Calories (870g) |
|
3%
|
87%
|
Complete nutrition for Alfalfa Sprouts
Broccoli
In 1 cup, broccoli
has
60mg of
phosphorus, or about
9% for adults.
| Phosphorus | |
|---|---|
|
60mg in 1 cup (91g) |
388mg in
200 Calories (588g) |
|
9%
|
55%
|
Complete nutrition for Broccoli
Water Chestnut
1 cup of water chestnut
contains
78mg of
phosphorus, or about
11% for adults.
| Phosphorus | |
|---|---|
|
78mg in 1 cup (124g) |
130mg in
200 Calories (206g) |
|
11%
|
19%
|
Complete nutrition for Water Chestnut
Okra
In 1 cup, okra
has
61mg of
phosphorus, or about
9% for adults.
| Phosphorus | |
|---|---|
|
61mg in 1 cup (100g) |
370mg in
200 Calories (606g) |
|
9%
|
53%
|
Complete nutrition for Okra
Shallot
1 cup of shallot
contains
96mg of
phosphorus, or about
14% for adults.
| Phosphorus | |
|---|---|
|
96mg in 1 cup (160g) |
167mg in
200 Calories (278g) |
|
14%
|
24%
|
Complete nutrition for Shallot
Watercress
In 1 cup, watercress
has
20mg of
phosphorus, or about
3% for adults.
| Phosphorus | |
|---|---|
|
20mg in 1 cup (34g) |
1091mg in
200 Calories (1818g) |
|
3%
|
160%
|
Complete nutrition for Watercress
Parsley
1 cup of parsley
contains
35mg of
phosphorus, or about
5% for adults.
| Phosphorus | |
|---|---|
|
35mg in 1 cup (60g) |
322mg in
200 Calories (556g) |
|
5%
|
46%
|
Complete nutrition for Parsley
Russet Potato
In 1 cup, russet potato
has
83mg of
phosphorus, or about
12% for adults.
| Phosphorus | |
|---|---|
|
83mg in 1 cup (150g) |
139mg in
200 Calories (253g) |
|
12%
|
20%
|
Complete nutrition for Russet Potato
Fennel
1 cup of fennel
contains
44mg of
phosphorus, or about
6% for adults.
| Phosphorus | |
|---|---|
|
44mg in 1 cup (87g) |
323mg in
200 Calories (645g) |
|
6%
|
46%
|
Complete nutrition for Fennel
Sweet Potatoes
In 1 cup, sweet potato
has
63mg of
phosphorus, or about
9% for adults.
| Phosphorus | |
|---|---|
|
63mg in 1 cup (133g) |
109mg in
200 Calories (233g) |
|
9%
|
16%
|
Complete nutrition for Sweet Potatoes
Cauliflower
1 head of cauliflower
contains
370mg of
phosphorus, or about
53% for adults.
| Phosphorus | |
|---|---|
|
370mg in 1 head (840g) |
352mg in
200 Calories (800g) |
|
53%
|
50%
|
Complete nutrition for Cauliflower