Foods high in phosphorus

The top 20 foods in our database by content per 100 g.

Daily target

700mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Pumpkin seedstbsp (8.6 g): 105.8 mg	1,230 mg	176%	—
2	Poppy seedstbsp (8.8 g): 76.6 mg	870 mg	124%	—
3	Chia seedstbsp (12 g): 103.2 mg	860 mg	123%	—
4	Oat brantbsp (6 g): 44 mg	734 mg	105%	—
5	Sunflower seedstbsp (9 g): 65.9 mg	732 mg	105%	—
6	Brazil nutshandful (28 g): 203 mg	725 mg	104%	—
7	Soybeans	704 mg	101%	244.6 mg
8	Parmesantbsp (5 g): 34.7 mg	694 mg	99%	—
9	Flaxseedtbsp (10 g): 64.2 mg	642 mg	92%	—
10	Sesame seedstbsp (9 g): 56.6 mg	629 mg	90%	—
11	Cashewshandful (28 g): 166 mg	593 mg	85%	—
12	Pine nutstbsp (8.6 g): 49.5 mg	575 mg	82%	—
13	Swiss cheeseslice (20 g): 114.8 mg	574 mg	82%	—
14	Gouda cheeseslice (20 g): 109.2 mg	546 mg	78%	—
15	Edam cheeseslice (20 g): 107.2 mg	536 mg	77%	—
16	Oats	523 mg	75%	77.3 mg
17	Almondshandful (28 g): 140.8 mg	503 mg	72%	—
18	Sardines in oil	490 mg	70%	—
19	Pistachioshandful (28 g): 137.2 mg	490 mg	70%	—
20	Cheddar cheeseslice (28 g): 128.2 mg	458 mg	65%	—

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

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Data: USDA FoodData Central.