Foods High in Phosphorus: Top 30 per 100 g & per Serving

Highest in phosphorus per 100 g

30 of 372 ranked foods, most phosphorus first. % = share of the FDA Daily Value. n/r = not reported.

Most phosphorus per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat.

Most phosphorus per 200 kcal

Nutrient density: phosphorus for the same 200 calories of each food.

Best by food group

The top three of each group per 100 g (rank within the group).

• Fruits

  1. 1. Golden raisins (seedless): 101 mg
  2. 2. Dark raisins (seedless): 98 mg
  3. 3. Seeded raisins: 75 mg

• Vegetables

  1. 1. Sun-dried tomatoes: 356 mg
  2. 2. Morel mushrooms (raw): 194 mg
  3. 3. Lentils (sprouted, raw): 173 mg

• Legumes

  1. 1. Peanut butter with omega-3 (creamy): 426 mg
  2. 2. Peanuts (virginia, raw): 380 mg
  3. 3. Peanuts (raw): 376 mg

• Nuts and Seeds

  1. 1. Pumpkin and squash seed kernels (dried): 1,233 mg
  2. 2. Chia seeds (dried): 860 mg
  3. 3. Sesame butter (tahini, type of kernels unspecified): 790 mg

• Grains

  1. 1. Oat bran (raw): 734 mg
  2. 2. Oats: 523 mg
  3. 3. Sweet rolls (cinnamon, refrigerated dough with frosting): 321 mg

• Dairy Foods

  1. 1. Parmesan cheese (shredded): 735 mg
  2. 2. Parmesan cheese topping (fat free): 700 mg
  3. 3. Edam cheese: 536 mg

• Meats

  1. 1. Turkey liver (raw): 279 mg
  2. 2. Pork loin (tenderloin, separable lean only, raw): 247 mg
  3. 3. Chicken thigh (meat only, cooked, roasted): 230 mg

• Fish and Seafood

  1. 1. Tuna (yellowfin, fresh, cooked, dry heat): 333 mg
  2. 2. Salmon (pink, cooked, dry heat): 313 mg
  3. 3. Tuna (white, canned in oil, without salt, drained solids): 267 mg

Plant-based (vegan) sources

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with phosphorus, listed by value per 100 g but left out of the rankings above.

Which foods are ranked

• The 378 foods on CalorieExplorer with a reported phosphorus value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
• Only foods with more than 0 mg are ranked (372 foods); a food with no reported value is left out, never counted as 0.
• Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
• Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
• Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
• % DV = share of the FDA Daily Value for phosphorus, 1,250 mg a day for adults and children 4 and older.
• FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.