Foods high in phosphorus
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 700 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Pumpkin seeds | 1,230 mg | 176% | — | tbsp (8.6 g): 105.8 mg |
| Chia seeds | 860 mg | 123% | — | tbsp (12 g): 103.2 mg |
| Oat bran | 734 mg | 105% | — | tbsp (6 g): 44 mg |
| Sunflower seeds | 732 mg | 105% | — | tbsp (9 g): 65.9 mg |
| Brazil nuts | 725 mg | 104% | — | handful (28 g): 203 mg |
| Soybeans | 704 mg | 101% | 244.6 mg | — |
| Parmesan | 694 mg | 99% | — | tbsp (5 g): 34.7 mg |
| Flaxseed | 642 mg | 92% | — | tbsp (10 g): 64.2 mg |
| Sesame seeds | 629 mg | 90% | — | tbsp (9 g): 56.6 mg |
| Cashews | 593 mg | 85% | — | handful (28 g): 166 mg |
| Pine nuts | 575 mg | 82% | — | tbsp (8.6 g): 49.5 mg |
| Swiss cheese | 574 mg | 82% | — | slice (20 g): 114.8 mg |
| Gouda cheese | 546 mg | 78% | — | slice (20 g): 109.2 mg |
| Edam cheese | 536 mg | 77% | — | slice (20 g): 107.2 mg |
| Oats | 523 mg | 75% | 77.3 mg | — |
| Almonds | 503 mg | 72% | — | handful (28 g): 140.8 mg |
| Sardines in oil | 490 mg | 70% | — | — |
| Pistachios | 490 mg | 70% | — | handful (28 g): 137.2 mg |
| Cheddar cheese | 458 mg | 65% | — | slice (28 g): 128.2 mg |
| Quinoa | 457 mg | 65% | 148.9 mg | — |
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.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.