Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2944
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617601
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5536
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919526
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11468
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.7442
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618438
KiwanoHorned melon113614.3NANANANA86NANANANANA20.2420
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3415
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5393
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.8378
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA18377
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5375
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.3351
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910307
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7300
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.312295
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8294
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9293
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57287
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5279
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34279
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319276
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52267
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6265
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.7256
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616256
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.6240
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.86236
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.3235
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.3235
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.4234
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3234
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212231
PummeloRaw Pummelo13160.53NANANA0127NANANANA1310224
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.04223
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.4221
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7218
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.98217
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA2410217
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.17214
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38214
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.1211
SoursopRaw Soursop7582.270.3900.520128103NANANA257.58205
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64200
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.1198
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2196
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.8194
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.64189
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.6710183
LongansRaw Longans8330.83NANANA0126NANANANA9.1711175
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.3175
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.6174
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.6173
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.5173
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.411170
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.4167
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.25163
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7160
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.8156
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.5153
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.881610150
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.5149
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.510149
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.2146
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.6146
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.2145
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA6142
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.2134
DurianRaw or Frozen Durian34018NANANA092NANANANA135133
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.33131
Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.95131
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5131
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.6130
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA11316128
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.84125
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.12124
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.14121
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.14121
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.14121
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.14121
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.5121
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.74395120
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.83117
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.47116
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.8115
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.27112
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.05111
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.34110
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.73108
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.9108
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.5106
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.5105
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.16105
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.66105
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.85105
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.7104
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.4104
Native PersimmonsRaw Native Persimmons3941.57NANANA0132NANANANANA3.15102
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.1102
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Phosphorus content per 500 kcal
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Phosphorus per 500 calories.
Top 5 fresh fruits & nuts with most amount of phosphorus per 500 calories are:
- Raw Lotus Seeds
- Flaxseed
- Raw Cashew Nuts
- Coconut Water (liquid From Coconuts)
- Raw European Black Currants