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, watercress, shallot, 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.

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

Adult DV (Female or Male)

Edamame

image of 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

image of 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)

image of heart of palm

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

image of 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

image of 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

image of 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

image of 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)

image of yellow corn

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

image of 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

image of 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

image of 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

image of 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

image of 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

Watercress

image of watercress

1 cup of watercress contains 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

Shallot

image of shallot

In 1 cup, shallot has 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

Parsley

image of 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

image of 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

image of 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

image of 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

image of 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


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