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Foods High in Phosphorus

142 foods ranked for phosphorus. Top of the list: Hemp seeds with 1,650 mg per 100 g, then Chia seeds (860 mg). Data from USDA.

By · Updated · 5 sources

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Foods high in phosphorus

Per serving. Bars show the share of the Daily Value (1,250 mg a day).

Per 100 g. Bars show the share of the Daily Value (1,250 mg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (700 mg a day).

Per 100 g. Bars show the share of the EU Reference Intake (700 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)495 mg40% of the Daily Value71% of the Reference Intake
  2. 2.SardinesSeafood · per 1 can (92 g)451 mg36% of the Daily Value64% of the Reference Intake
  3. 3.SoybeansBeans and Legumes · per 1 cup (172 g)421 mg34% of the Daily Value60% of the Reference Intake
  4. 4.Adzuki beansBeans and Legumes · per 1 cup (230 g)386 mg31% of the Daily Value55% of the Reference Intake
  5. 5.LentilsBeans and Legumes · per 1 cup (198 g)356 mg29% of the Daily Value51% of the Reference Intake
  6. 6.Pumpkin seedsNuts and Seeds · per 1 oz (28 g)350 mg28% of the Daily Value50% of the Reference Intake
  7. 7.Great northern beansBeans and Legumes · per 1 cup (177 g)292 mg23% of the Daily Value42% of the Reference Intake
  8. 8.ScallopsSeafood · per 3 oz (85 g)284 mg23% of the Daily Value41% of the Reference Intake
  9. 9.ChickpeasBeans and Legumes · per 1 cup (164 g)276 mg22% of the Daily Value39% of the Reference Intake
  10. 10.Navy beansBeans and Legumes · per 1 cup (182 g)262 mg21% of the Daily Value37% of the Reference Intake
  11. 11.ShrimpSeafood · per 3 oz (85 g)260 mg21% of the Daily Value37% of the Reference Intake
  12. 12.Pinto beansBeans and Legumes · per 1 cup (171 g)251 mg20% of the Daily Value36% of the Reference Intake
  13. 13.Kidney beansBeans and Legumes · per 1 cup (177 g)244 mg20% of the Daily Value35% of the Reference Intake
  14. 14.Chia seedsNuts and Seeds · per 1 oz (28 g)244 mg20% of the Daily Value35% of the Reference Intake
  15. 15.MackerelSeafood · per 1 fillet (112 g)243 mg19% of the Daily Value35% of the Reference Intake
  16. 16.Black beansBeans and Legumes · per 1 cup (172 g)241 mg19% of the Daily Value34% of the Reference Intake
  17. 17.Chicken breastPoultry and Meats · per 4 oz (113 g)241 mg19% of the Daily Value34% of the Reference Intake
  18. 18.Cranberry beansBeans and Legumes · per 1 cup (177 g)239 mg19% of the Daily Value34% of the Reference Intake
  19. 19.Semi-skimmed cows milkEggs and Dairy · per 1 cup (246 g)226 mg18% of the Daily Value32% of the Reference Intake
  20. 20.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)217 mg17% of the Daily Value31% of the Reference Intake
  21. 21.Fava beansBeans and Legumes · per 1 cup (170 g)213 mg17% of the Daily Value30% of the Reference Intake
  22. 22.OatsGrains · per ½ cup (40 g)209 mg17% of the Daily Value30% of the Reference Intake
  23. 23.Lima beansBeans and Legumes · per 1 cup (188 g)209 mg17% of the Daily Value30% of the Reference Intake
  24. 24.Brazil nutsNuts and Seeds · per 1 oz (28 g)206 mg16% of the Daily Value29% of the Reference Intake
  25. 25.Farmed Atlantic SalmonSeafood · per 3 oz (85 g)204 mg16% of the Daily Value29% of the Reference Intake
  1. 1.Hemp seedsNuts and Seeds1,650 mg132% of the Daily Value236% of the Reference Intake
  2. 2.Pumpkin seedsNuts and Seeds1,233 mg99% of the Daily Value176% of the Reference Intake
  3. 3.Chia seedsNuts and Seeds860 mg69% of the Daily Value123% of the Reference Intake
  4. 4.Cocoa powderMisc734 mg59% of the Daily Value105% of the Reference Intake
  5. 5.Brazil nutsNuts and Seeds725 mg58% of the Daily Value104% of the Reference Intake
  6. 6.Sunflower seedsNuts and Seeds660 mg53% of the Daily Value94% of the Reference Intake
  7. 7.FlaxseedsNuts and Seeds642 mg51% of the Daily Value92% of the Reference Intake
  8. 8.Sesame seedsNuts and Seeds629 mg50% of the Daily Value90% of the Reference Intake
  9. 9.CashewsNuts and Seeds593 mg47% of the Daily Value85% of the Reference Intake
  10. 10.Pine nutsNuts and Seeds575 mg46% of the Daily Value82% of the Reference Intake
  11. 11.OatsGrains523 mg42% of the Daily Value75% of the Reference Intake
  12. 12.SardinesSeafood490 mg39% of the Daily Value70% of the Reference Intake
  13. 13.Pistachio nutsNuts and Seeds490 mg39% of the Daily Value70% of the Reference Intake
  14. 14.AlmondsNuts and Seeds481 mg38% of the Daily Value69% of the Reference Intake
  15. 15.QuinoaGrains457 mg37% of the Daily Value65% of the Reference Intake
  16. 16.Wild riceGrains433 mg35% of the Daily Value62% of the Reference Intake
  17. 17.SpeltGrains401 mg32% of the Daily Value57% of the Reference Intake
  18. 18.PeanutsNuts and Seeds376 mg30% of the Daily Value54% of the Reference Intake
  19. 19.WheatGrains355 mg28% of the Daily Value51% of the Reference Intake
  20. 20.BuckwheatGrains347 mg28% of the Daily Value50% of the Reference Intake
  21. 21.WalnutsNuts and Seeds346 mg28% of the Daily Value49% of the Reference Intake
  22. 22.ScallopsSeafood334 mg27% of the Daily Value48% of the Reference Intake
  23. 23.RyeGrains332 mg27% of the Daily Value47% of the Reference Intake
  24. 24.ShrimpSeafood306 mg24% of the Daily Value44% of the Reference Intake
  25. 25.HazelnutsNuts and Seeds290 mg23% of the Daily Value41% of the Reference Intake
  1. 1.ScallopsSeafood484 mg
  2. 2.White mushroomsVegetables391 mg
  3. 3.Cocoa powderMisc322 mg
  4. 4.Hemp seedsNuts and Seeds298 mg
  5. 5.Bok choyVegetables285 mg
  6. 6.AsparagusVegetables260 mg
  7. 7.ShrimpSeafood257 mg
  8. 8.CodSeafood248 mg
  9. 9.BasilHerbs and spices243 mg
  10. 10.Garden cressVegetables238 mg
  11. 11.SardinesSeafood236 mg
  12. 12.ZucchiniVegetables224 mg
  13. 13.Pumpkin seedsNuts and Seeds221 mg
  14. 14.BroccoliVegetables216 mg
  15. 15.TunaSeafood216 mg
  16. 16.SpinachVegetables213 mg
  17. 17.CorianderHerbs and spices209 mg
  18. 18.ArugulaVegetables208 mg
  19. 19.OystersSeafood200 mg
  20. 20.ChivesHerbs and spices193 mg
  21. 21.ArtichokeVegetables191 mg
  22. 22.Semi-skimmed cows milkEggs and Dairy184 mg
  23. 23.Chicken breastPoultry and Meats178 mg
  24. 24.Chia seedsNuts and Seeds177 mg
  25. 25.CauliflowerVegetables176 mg

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