Top 10 Foods Highest in Phosphorus

Phosphorus is a vital nutrient needed for healthy cells, calcium regulation, strong bones and teeth, and the production of ATP (adenosine triphosphate), which provides energy to our cells. (1,2,3)

A deficiency of phosphorus can lead to anemia and muscle weakness. (4,5) Phosphorus is found in almost every food, so deficiency is rare.

Conversely, consuming too much phosphorus causes the body to send calcium from the bones to the blood in an attempt to restore balance. This transfer of calcium weakens bones and can cause calcification of internal organs, increasing the risk of heart attack and other cardiovascular diseases. (6)

Phosphorus is better absorbed from meats than plants. Plants contain phytin which "locks" phosphorus from being absorbed. (7) Despite this, as much as 50% of the phosphorus in plants may be absorbed. (8)

Phosphorus is also added as a preservative to various foods. 100% of this phosphorus is absorbed, so check product labels for anything that says "phosphate". (9)

Natural food sources high in phosphorus include fish, pork, tofu, milk, chicken, scallops, lentils, squash seeds, beef, and whole grains. The daily value (DV) for phosphorus is 1250mg. (10)

Below is a list of high phosphorus foods by common serving size.

• 1. Tuna (Yellowfin)

  Phosphorus in a 6oz Fillet	Phosphorus per 100g	Phosphorus per 200 Calories
  566mg (45% DV)	333mg (27% DV)	512mg (41% DV)

  Nutrition Facts for Cooked Yellowfin Tuna. (Source)

  More Fish High in Phosphorus

  • 45% DV in a 6oz salmon fillet
  • 38% DV in a 6oz mackerel fillet
  • 33% DV in a 5.3oz haddock fillet

  See all fish high in phosphorus.

• 2. Lean Pork Chops

  Phosphorus in a 6oz Chop	Phosphorus per 100g	Phosphorus per 200 Calories
  515mg (41% DV)	303mg (24% DV)	311mg (25% DV)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork High in Phosphorus

  • 31% DV in 1 cup of lean cured ham
  • 24% DV in 1 rack of pork ribs
  • 20% DV in 3oz of pork tenderloin

  See all meats high in phosphorus.

• 3. Firm Tofu

  Phosphorus per Cup	Phosphorus per 100g	Phosphorus per 200 Calories
  479mg (38% DV)	190mg (15% DV)	264mg (21% DV)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Products High in Phosphorus

  • 35% DV in 1 cup of tempeh
  • 34% DV in 1 cup of boiled green soybeans
  • 12% DV in a 16oz glass of soymilk
• 4. Low-Fat Milk

  Phosphorus per 16oz Glass	Phosphorus per 100g	Phosphorus per 200 Calories
  449mg (36% DV)	92mg (7% DV)	368mg (29% DV)

  Nutrition Facts for Low-Fat Milk 2%. (Source)

  More Dairy High in Phosphorus

  • 33% DV in a 16oz glass of whole milk
  • 28% DV per cup of low-fat yogurt
  • 16% DV per oz of parmesan

  See all dairy foods high in phosphorus.

• 5. Lean Chicken Breast

  Phosphorus in a 6oz Breast	Phosphorus per 100g	Phosphorus per 200 Calories
  410mg (33% DV)	241mg (19% DV)	307mg (25% DV)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Phosphorus

  • 39% DV in 6oz of lean ground turkey
  • 31% DV in 6oz of turkey breast
  • 24% DV in 1 chicken thigh

  See all meats high in phosphorus.

• 6. Scallops

  Phosphorus per 3oz	Phosphorus per 100g	Phosphorus per 200 Calories
  362mg (29% DV)	426mg (34% DV)	768mg (61% DV)

  Nutrition Facts for Steamed Scallops. (Source)

  More Shellfish High in Phosphorus

  • 51% DV in 20 small clams
  • 21% DV in 3oz of shrimp
  • 17% DV in 3oz of oysters
• 7. Lentils

  Phosphorus per Cup	Phosphorus per 100g	Phosphorus per 200 Calories
  356mg (29% DV)	180mg (14% DV)	310mg (25% DV)

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)

  Beans High in Phosphorus

  • 24% DV in 1 cup of small white beans
  • 23% DV in 1 cup of great northern beans
  • 22% DV in 1 cup of chickpeas

  See all beans high in phosphorus.

• 8. Squash and Pumpkin Seeds

  Phosphorus per 1oz Handful	Phosphorus per 100g	Phosphorus per 200 Calories
  350mg (28% DV)	1233mg (99% DV)	441mg (35% DV)

  Nutrition Facts for Dried Pumpkin And Squash Seeds. (Source)

  More Nuts and Seeds High in Phosphorus

  • 37% DV in 1oz of hemp seeds
  • 20% DV in 1oz of chia seeds
  • 16% DV in 1oz of Brazil nuts

  See all nuts and seeds high in phosphorus.

• 9. Beef (Skirt Steak)

  Phosphorus per 6oz Steak	Phosphorus per 100g	Phosphorus per 200 Calories
  335mg (27% DV)	197mg (16% DV)	147mg (12% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Phosphorus

  • 17% DV in 3oz of beef roast
  • 17% DV in 3oz of buffalo steak
  • 16% DV in 3oz of beef stew

  See all meats high in phosphorus.

• 10. Quinoa

  Phosphorus per Cup	Phosphorus per 100g	Phosphorus per 200 Calories
  281mg (22% DV)	152mg (12% DV)	253mg (20% DV)

  Nutrition Facts for Quinoa, cooked. (Source)

  More Whole Grains High in Phosphorus

  • 14% DV in 1 cup of oatmeal
  • 12% DV in 1 cup of brown rice
  • 12% DV in 1 cup of whole wheat pasta

  Note: *While bran and germ (the components of whole grains) are high in phosphorus, they are in a storage form called phytin, which harms absorption. (7) However, 30-50% of the phosphorus in grains and other plants is still absorbed. (8)

  See all grains high in phosphorus, and breakfast cereals high in phosphorus.

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The Top 10 High Phosphorus Foods by Nutrient Density (Phosphorus per 100 Grams)

Food	Serving	Phosphorus
1. Rice Bran	100 grams	134% DV (1677mg)
2. Whey Powder	100 grams	108% DV (1349mg)
3. Soy Based Protein Powder	100 grams	102% DV (1272mg)
4. Dried Pumpkin And Squash Seeds	100 grams	99% DV (1233mg)
5. Roasted Sunflower Seeds	100 grams	92% DV (1155mg)
6. Chia Seeds	100 grams	69% DV (860mg)
7. Sesame Butter (Tahini)	100 grams	60% DV (752mg)
8. Shredded Parmesan	100 grams	59% DV (735mg)
9. Cocoa Powder	100 grams	59% DV (734mg)
10. Brazilnuts	100 grams	58% DV (725mg)

How Much Phosphorus Do You Need Everyday?

The daily value (%DV) for Phosphorus is 1250mg and is a general target intended for most people. (10) The Recommended Daily Allowance (RDA) shows specific targets by age and gender. The RDA for phosphorus is between 700mg - 1250mg for teens and adults over 18. (11)

Life Stage	RDA
Infants*
0-6 months old	100mg
7-12 months old	275mg
Children
1-3 years old	460mg
4-8 years old	500mg
Males
9-18 years old	1250mg
19-70 years old	700mg
70+ years old	700mg
Females
9-18 years old	1250mg
19-50 years old	700mg
50+ years old	700mg
Pregnancy
14-18 years old	1250mg
19-50 years old	700mg
Lactation
14-18 years old	1250mg
19-50 years old	700mg

*The amount for children less than 1 year old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.

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• Vegetables High in Phosphorus
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• Nuts High in Phosphorus
• Grains High in Phosphorus
• Beans High in Phosphorus
• Dairy High in Phosphorus
• Breakfast Cereals High in Phosphorus
• Fast Foods High in Phosphorus

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Calcium Foods
• High Magnesium Foods
• High Potassium Foods
• High Sodium Foods
• High Manganese Foods

Data Sources and References

1. Yamazaki M, Ozono K, Okada T, Tachikawa K, Kondou H, Ohata Y, Michigami T. Phosphate as a Signaling Molecule J Cell Biochem. 2010 Dec 1;111(5):1210-21. doi: 10.1002/jcb.22842. 20717920
2. [No authors listed] Phosphorus and calcium: a review for the adult nutrition support clinician Nutr Clin Pract. 2015 Jun;30(3):450. doi: 10.1177/0884533615585979. 25991641
3. Wimmer JLE, Xavier JC, Vieira ADN, Pereira DPH, Leidner J, Sousa FL, Kleinermanns K, Preiner M, Martin WF. On the potential roles of phosphorus in the early evolution of energy metabolism Front Microbiol. 2021 Dec 13;12:793664. doi: 10.3389/fmicb.2021.793664. eCollection 2021. 34966373
4. Skipper A. [Lack of phosphorus intake and nutrition] Nutr Clin Pract. 2012 Feb;27(1):34-40. doi: 10.1177/0884533611427916. 22307490
5. Petersen KF, Dufour S, Shulman GI. Hypophosphatemia promotes lower rates of muscle ATP synthesis PLoS Med. 2005 Sep;2(9):e233. doi: 10.1371/journal.pmed.0020233. Epub 2005 Aug 16. 16089501
6. Kido S, Nomura K, Sasaki S, Shiozaki Y, Segawa H, Tatsumi S. Dietary phosphorus in bone health and quality of life Clin Calcium. 2012 Oct;22(10):1583-91. 23023640
7. Pramitha JL, Rana S, Aggarwal PR, Ravikesavan R, Joel AJ, Muthamilarasan M. Phytic Acid and Whole Grains for Health Controversy Adv Genet. 2021;107:89-120. doi: 10.1016/bs.adgen.2020.11.003. Epub 2020 Dec 17. 33641749
8. Buades Fuster JM, Sanchís Cortés P, Perelló Bestard J, Grases Freixedas F. Perspective: Plant-based Whole-Grain Foods for Chronic Kidney Disease: The Phytate-Phosphorus Conundrum Nefrologia. 2017 Jan-Feb;37(1):20-28. doi: 10.1016/j.nefro.2016.07.001. Epub 2016 Sep 30. 27697413
9. Kido S, Nomura K, Sasaki S, Shiozaki Y, Segawa H, Tatsumi S. Organic and inorganic dietary phosphorus and its management in chronic kidney disease Clin Calcium. 2012 Oct;22(10):1583-91. 23023640
10. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
11. NIH - Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.