3. Firm Tofu: 478.8 mg, 38% DV
Soy-based tofu shouldn't be considered a food just for vegetarians. Adding more plant-based foods to all diets is a great way to get nutrients from a variety of food sources and cut your intake of red meat.
But because folks avoiding meat sometimes struggle to get adequate amounts of certain nutrients, tofu can be a life saver: It's a vegan food high in phosphorus — with 38 percent of the DV per 1 cup — as well as a solid source of plant-based protein, calcium, fiber and iron.
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