Phosphorus is an essential mineral that we need to obtain from our diet.
This article explains what phosphorus is and how much we require.
A list of foods high in phosphorus presents how much each food contains per 100 grams and per typical serving.
What Is Phosphorus?
Phosphorus is an essential mineral that plays multiple roles within the human body.
Among its functions, phosphorus is important for energy production, bone and teeth health, and the growth and repair of cells and tissues (1, 2).
A wide variety of foods provide a source of phosphorus. However, dairy products, grains, legumes, meat, nuts and seeds, and seafood tend to contain the highest levels.
How Much Phosphorus Do We Need?
The FDA’s daily value for phosphorus is 1250 mg per day. This value is based on a typical 2000-calorie diet (3).
Foods High In Phosphorus
The following list presents some of the most phosphorus-rich foods across all food groups.
The source of all nutritional data is the USDA’s FoodData Central database. Daily values have been calculated using the USDA data and the FDA’s daily values (3, 4).
The source of all nutritional data is the USDA’s FoodData Central nutrition database.
1) Hemp seeds
| Phosphorus per 100 grams | Phosphorus per 3-tablespoon (30g) serving |
|---|---|
| 1650 mg (132% DV) | 495 mg (40% DV) |
Gram for gram, hemp seeds provide more phosphorus than other common foods. A three-tablespoon (30-gram) serving provides 40% of the daily value (5).
2) Pumpkin seeds
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 1230 mg (98% DV) | 349 mg (28% DV) |
Pumpkin seeds are another edible seed with a substantial phosphorus content. Each ounce (28.35g) serving contains 28% of the mineral’s daily value (6).
3) Wheat bran
| Phosphorus per 100 grams | Phosphorus per 58-gram cup |
|---|---|
| 1010 mg (81% DV) | 586 mg (47% DV) |
Wheat bran is a nutrient-rich grain product that provides a good source of phosphorus. A 58-gram cup serving offers 47% of the daily value (7).
4) Soy protein isolate
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 776 mg (62% DV) | 220 mg (18% DV) |
Soy protein doesn’t just offer protein; it also provides a broad range of vitamins and minerals. Among these nutrients, it is notably high in copper, iron, manganese, and phosphorus.
Each ounce (28.35g) serving of soy protein isolate provides 18% of the daily value for phosphorus (8).
5) Peanut flour, defatted
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 760 mg (61% DV) | 215 mg (17% DV) |
Defatted peanut flour has had its natural fat content removed, which means there is a higher amount of all other nutrients, gram-for-gram. An ounce serving supplies 17% of the daily value of phosphorus (9).
6) Oat bran
| Phosphorus per 100 grams | Phosphorus per 94-gram cup serving |
|---|---|
| 734 mg (59% DV) | 690 mg (55% DV) |
Like wheat bran, the bran layer of oats is very mineral-rich and contains high amounts of phosphorus. A 94-gram cup of oat bran has 55% of the daily value (10).
7) Parmesan (hard)
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 694 mg (56% DV) | 197 mg (16% DV) |
An ounce (28.35g) serving of hard Parmesan cheese provides 16% of the daily value for phosphorus (11).
8) Flaxseed
| Phosphorus per 100 grams | Phosphorus per tablespoon (10.3g) serving |
|---|---|
| 642 mg (51% DV) | 66 mg (5% DV) |
Flaxseed is an excellent source of many nutrients, and this includes phosphorus. Every tablespoon serve of flaxseed offers 5% of the daily value (12).
9) Whey protein isolate
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 581 mg (46% DV) | 165 mg (13% DV) |
Like other protein supplements, whey isolate contains more than just protein. It’s an excellent source of numerous essential minerals like calcium and phosphorus.
The phosphorus content of whey protein isolate is approximately 13% of the daily value per ounce serving (13).
10) Oats
| Phosphorus per 100 grams | Phosphorus per 156-gram cup |
|---|---|
| 523 mg (42% DV) | 816 mg (65% DV) |
Oats are one of the best foods for phosphorus, with a 156-gram cup offering 65% of the mineral’s daily value (14).
11) Rye flour, dark
| Phosphorus per 100 grams | Phosphorus per 128-gram cup |
|---|---|
| 499 mg (40% DV) | 639 mg (51% DV) |
Dark rye flour is among the most nutrient-rich flours and has high phosphorus levels. A cup of dark rye flour contains 51% of the daily value (15).
12) Sardines, canned
| Phosphorus per 100 grams | Phosphorus per 92-gram can |
|---|---|
| 490 mg (39% DV) | 451 mg (36% DV) |
Despite their small size, sardines are packed with nutrients. For example, a 92-gram can of sardines offers 36% of the daily value for phosphorus (16).
13) Almonds
| Phosphorus per 100 grams | Phosphorus per ounce (28.35g) serving |
|---|---|
| 481 mg (38% DV) | 136 mg (11% DV) |
Almonds provide a good source of phosphorus; an ounce serving offers 11% of the mineral’s daily value (17).
14) Buckwheat
| Phosphorus per 100 grams | Phosphorus per 170-gram cup |
|---|---|
| 347 mg (28% DV) | 590 mg (47% DV) |
Buckwheat is a pseudocereal that offers high phosphorus content. A 170-gram cup of buckwheat provides 47% of the daily value (18).
15) Tuna, yellowfin, cooked
| Phosphorus per 100 grams | Phosphorus per 3 oz (85g) serving |
|---|---|
| 333 mg (27% DV) | 283 mg (23% DV) |
All tuna is a good phosphorus source, but yellowfin offers the most. A three-ounce serving of cooked yellowfin tuna provides 23% of the mineral’s daily value (19).
16) Salmon, coho, farmed, cooked
| Phosphorus per 100 grams | Phosphorus per 143-gram fillet |
|---|---|
| 332 mg (27% DV) | 475 mg (38% DV) |
Like tuna, all varieties of salmon provide phosphorus. However, coho salmon appears to offer the most substantial phosphorus content; 38% of the daily value per 143-gram fillet (20).
17) Herring, Atlantic, cooked
| Phosphorus per 100 grams | Phosphorus per 143-gram fillet |
|---|---|
| 303 mg (24% DV) | 433 mg (35% DV) |
A 143-gram fillet of Atlantic herring provides a good source of phosphorus equal to 35% of the daily value (21).
18) Pork loin chop, boneless, lean, cooked
| Phosphorus per 100 grams | Phosphorus per 159-gram chop |
|---|---|
| 296 mg (24% DV) | 471 mg (38% DV) |
All pork provides phosphorus, but lean, boneless pork loin chops are the most concentrated source of the mineral. A 159-gram chop has phosphorus content equal to 38% of the daily value (22).
19) Haddock, cooked
| Phosphorus per 100 grams | Phosphorus per 150-gram fillet |
|---|---|
| 278 mg (22% DV) | 417 mg (33% DV) |
Haddock is another common fish high in phosphorus; a 150-gram fillet provides 33% of the daily value (23).
20) Mackerel, Atlantic, cooked
| Phosphorus per 100 grams | Phosphorus per 88-gram fillet |
|---|---|
| 278 mg (22% DV) | 245 mg (20% DV) |
An 88-gram fillet of Atlantic mackerel offers 20% of the daily value for phosphorus (24).
21) Eel, cooked
| Phosphorus per 100 grams | Phosphorus per 159-gram fillet |
|---|---|
| 277 mg (22% DV) | 440 mg (35% DV) |
While not as commonly eaten as other fish in some countries, eel is another seafood option with high phosphorus levels. A 159-gram fillet offers 35% of the daily value (25).
22) Ground turkey, 93% lean, cooked
| Phosphorus per 100 grams | Phosphorus per 155-gram serving |
|---|---|
| 259 mg (21% DV) | 401 mg (32% DV) |
Turkey is a good source of phosphorus; the leaner the meat, the higher the amount of the mineral it will contain. 93% lean turkey provides 32% of the daily value per 155-gram serving (26).
23) Soybeans, mature, cooked
| Phosphorus per 100 grams | Phosphorus per 172-gram cup |
|---|---|
| 245 mg (20% DV) | 421 mg (34% DV) |
Soybeans offer a good source of protein and contain a broad range of vitamins and minerals. Among these, the beans have good phosphorus content; a 172-gram cup serving is equal to 34% of the daily value (27).
24) Shrimp, cooked
| Phosphorus per 100 grams | Phosphorus per 3 oz (85g) serving |
|---|---|
| 237 mg (19% DV) | 201 mg (16% DV) |
Shrimp are full of essential nutrients and have relatively high phosphorus content; a three-ounce serving provides 16% of the daily value (28).
25) Chicken breast, meat only, cooked
| Phosphorus per 100 grams | Phosphorus per 172-gram breast |
|---|---|
| 228 mg (18% DV) | 392 mg (31% DV) |
Since it has the lowest fat content, chicken breast tends to be a more concentrated source of minerals than other cuts of chicken. A 172-gram chicken breast provides 31% of the daily value for phosphorus (29).
26) Tofu, firm
| Phosphorus per 100 grams | Phosphorus per 1/2 cup (126g) serving |
|---|---|
| 190 mg (15% DV) | 239 mg (19% DV) |
Tofu is made from soybeans, and like its primary ingredient, it’s a good choice for phosphorus. However, it is worth noting that firm varieties offer the highest content since they have lower water content.
Per 1/2 cup (126-gram) serving, firm tofu has 19% of the daily value for phosphorus (30).
27) Lentils, cooked
| Phosphorus per 100 grams | Phosphorus per cup (198g) serving |
|---|---|
| 180 mg (14% DV) | 356 mg (28% DV) |
Lentils are another legume with high phosphorus content; a 198-gram cup serving offers 28% of the daily value (31).
28) Adzuki beans, cooked
| Phosphorus per 100 grams | Phosphorus per cup (230g) serving |
|---|---|
| 168 mg (13% DV) | 386 mg (31% DV) |
Adzuki beans provide a good source of phosphorus, with 31% of the daily value per 230-gram cup serving (32).
29) Skim milk
| Phosphorus per 100 grams | Phosphorus per cup (245g) serving |
|---|---|
| 104 mg (8% DV) | 255 mg (20% DV) |
All dairy milk contains phosphorus, but skim milk has more than higher-fat varieties. This is simply because the lower fat content means a slightly higher mineral content gram for gram.
A 245-gram cup serving of skim milk contains 20% of the daily value for phosphorus (33).
30) Whole milk
| Phosphorus per 100 grams | Phosphorus per cup (244g) serving |
|---|---|
| 101 mg (8% DV) | 246 mg (20% DV) |
Despite having slightly less phosphorus content than skim milk, whole milk is still an excellent source of the mineral. A 244-gram cup serving offers 20% of the daily value (34).
Final Thoughts
This article shows that there are many different ways to get phosphorus regardless of dietary preferences.
Gram for gram, hemp seeds have the highest phosphorus levels. However, foods like fish, meat, and legumes offer an equally good source considering their typically larger serving sizes.
