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Foods High in Phosphorus

60 whole foods ranked by how much Phosphorus a typical serving delivers, shown as a percentage of the 1250 mg daily value (≥10% per serving = a good source). Bone matrix, ATP, phospholipids, DNA backbone.

What Phosphorus does in the body →
  1. 1
    Rice Bran
    Grain
    40% DV
    503 mg / 30 g
    93
  2. 2
    Hemp Seeds
    Nuts & Seeds
    37% DV
    462 mg / 28 g
    92
  3. 3
    Mothbean
    Legume
    35% DV
    440 mg / 90 g
    81
  4. 4
    Wheat Germ
    Grain
    34% DV
    421 mg / 50 g
    95
  5. 5
    Sardines
    Seafood
    33% DV
    417 mg / 85 g
    88
  6. 6
    Lupin
    Legume
    32% DV
    396 mg / 90 g
    95
  7. 7
    Fresco (Solid)
    Dairy
    32% DV
    400 mg / 100 g
    58
  8. 8
    Egg Yolk
    Eggs
    31% DV
    390 mg / 100 g
    78
  9. 9
    Liquid Egg Yolk (Plain
    Dairy
    31% DV
    390 mg / 100 g
    78
  10. 10
    Blackeye Pea
    Legume
    31% DV
    385 mg / 90 g
    74
  11. 11
    Broadbeans (Fava Beans)
    Legume
    30% DV
    379 mg / 90 g
    93
  12. 12
    Greek Yogurt
    Dairy
    30% DV
    375 mg / 245 g
    75
  13. 13
    Pumpkin Seeds (Pepitas)
    Nuts & Seeds
    28% DV
    345 mg / 28 g
    89
  14. 14
    Oaxaca
    Dairy
    28% DV
    354 mg / 100 g
    61
  15. 15
    Mungo Bean
    Legume
    27% DV
    341 mg / 90 g
    93
  16. 16
    Yogurt
    Dairy
    27% DV
    333 mg / 245 g
    81
  17. 17
    Pigeon Peas (Red Gram)
    Legume
    26% DV
    330 mg / 90 g
    93
  18. 18
    Sunflower Seed
    Nuts & Seeds
    26% DV
    323 mg / 28 g
    90
  19. 19
    Chickpea
    Legume
    25% DV
    318 mg / 90 g
    75
  20. 20
    Wheat Bran
    Grain
    24% DV
    304 mg / 30 g
    94
  21. 21
    Amaranth Grain
    Grain
    22% DV
    279 mg / 50 g
    87
  22. 22
    Amaranth
    Grain
    22% DV
    279 mg / 50 g
    83
  23. 23
    Goose
    Meat
    21% DV
    265 mg / 85 g
    81
  24. 24
    Mackerel
    Seafood
    19% DV
    236 mg / 85 g
    90
  25. 25
    Tuna
    Seafood
    19% DV
    236 mg / 85 g
    82
  26. 26
    Kefir
    Dairy
    19% DV
    235 mg / 245 g
    77
  27. 27
    Tempeh
    Legume
    19% DV
    239 mg / 90 g
    76
  28. 28
    Cheese
    Dairy
    19% DV
    242 mg / 30 g
    73
  29. 29
    Ham
    Meat
    19% DV
    243 mg / 85 g
    63
  30. 30
    Chickpeas (Garbanzo Bean
    Legume
    18% DV
    227 mg / 90 g
    95
  31. 31
    Oat Bran
    Grain
    18% DV
    220 mg / 30 g
    95
  32. 32
    Seaweed
    Vegetable
    18% DV
    221 mg / 85 g
    91
  33. 33
    Catfish
    Seafood
    18% DV
    219 mg / 85 g
    90
  34. 34
    Quinoa
    Grain
    18% DV
    229 mg / 50 g
    88
  35. 35
    Pollock
    Seafood
    18% DV
    230 mg / 85 g
    82
  36. 36
    Buttermilk
    Dairy
    18% DV
    221 mg / 240 g
    64
  37. 37
    Cheese; American
    Dairy
    18% DV
    225 mg / 30 g
    53
  38. 38
    Steelhead Trout
    Seafood
    17% DV
    212 mg / 85 g
    97
  39. 39
    Einkorn
    Grain
    17% DV
    218 mg / 50 g
    88
  40. 40
    Teff
    Grain
    17% DV
    215 mg / 50 g
    88
  41. 41
    Ground Turkey
    Meat
    17% DV
    208 mg / 85 g
    83
  42. 42
    Pork Tenderloin
    Meat
    17% DV
    210 mg / 85 g
    80
  43. 43
    Chicken Breast
    Meat
    17% DV
    218 mg / 85 g
    76
  44. 44
    Parmesan
    Dairy
    17% DV
    208 mg / 30 g
    68
  45. 45
    Parmesan Cheese
    Dairy
    17% DV
    208 mg / 30 g
    68
  46. 46
    Milk
    Dairy
    17% DV
    206 mg / 240 g
    64
  47. 47
    Soy Flour
    Legume
    16% DV
    203 mg / 30 g
    95
  48. 48
    Salmon
    Seafood
    16% DV
    201 mg / 85 g
    93
  49. 49
    Spelt
    Grain
    16% DV
    201 mg / 50 g
    91
  50. 50
    Brazil Nut
    Nuts & Seeds
    16% DV
    203 mg / 28 g
    82
  51. 51
    Roast Beef
    Meat
    16% DV
    206 mg / 85 g
    79
  52. 52
    Cacao Powder
    Nuts & Seeds
    16% DV
    206 mg / 28 g
    78
  53. 53
    Crab
    Seafood
    16% DV
    197 mg / 85 g
    78
  54. 54
    Liquid Whole Egg (Plain
    Dairy
    16% DV
    195 mg / 100 g
    78
  55. 55
    Sunflower Seed Kernel
    Nuts & Seeds
    15% DV
    185 mg / 28 g
    89
  56. 56
    Khorasan
    Grain
    15% DV
    185 mg / 50 g
    87
  57. 57
    Soybean
    Vegetable
    15% DV
    189 mg / 85 g
    86
  58. 58
    Beef Sirloin
    Meat
    15% DV
    190 mg / 85 g
    81
  59. 59
    Chia Seed
    Grain
    15% DV
    194 mg / 28 g
    81
  60. 60
    Chicken
    Meat
    15% DV
    183 mg / 85 g
    79
Keep exploring:All nutrients →·Whole-foods catalog →·Phosphorus reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 1250 mg daily value. Educational reference, not medical advice.