Foods high in phosphorus (per serving)
100 whole foods ranked by phosphorus per common serving, from USDA FoodData Central. Seeds, hemp seed leads with 468 mg per 1 oz (37% of the Daily Value), followed by Tempeh (442 mg) and Beef (422 mg).
Phosphorus is a component of bone, cell membranes and DNA. The Daily Value is 1,250 mg. Deficiency is rare; people with kidney disease may need to limit it.
Top 10 at a glance
Top 10 foods highest in phosphorus
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal468 mg37% DV
- Tempeh1 cup (166 g) · 319 kcal442 mg35% DV
- Beef, variety meats and by-products (liver, cooked, braised)3 oz (85 g) · 162 kcal422 mg34% DV
- Soybeans, mature cooked (boiled, without salt)1 cup (172 g) · 296 kcal421 mg34% DV
- Fish, sardine (Atlantic, canned in oil, drained solids with bone)3 oz (85 g) · 177 kcal416 mg33% DV
- Beans, adzuki (mature seeds, cooked, boiled, without salt)1 cup (230 g) · 294 kcal386 mg31% DV
- Yogurt, plain (skim milk)1 cup (8 fl oz) (245 g) · 137 kcal385 mg31% DV
- Mollusks, scallop ((bay and sea), cooked, steamed)3 oz (85 g) · 94 kcal362 mg29% DV
- Lentils, mature seeds (cooked, boiled, without salt)1 cup (198 g) · 230 kcal356 mg28% DV
- Beans, great northern (mature seeds, canned, low sodium)1 cup (262 g) · 299 kcal356 mg28% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1,250 mg.
| # | Food | Group | Serving | Phosphorus (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 468 | 1,650 | 157 | |
| 2 | Tempeh | Legumes | 1 cup (166 g) | 442 | 266 | 319 | |
| 3 | Beef, variety meats and by-products (liver, cooked, braised) | Meat and poultry | 3 oz (85 g) | 422 | 497 | 162 | |
| 4 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 421 | 245 | 296 | |
| 5 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | Fish and seafood | 3 oz (85 g) | 416 | 490 | 177 | |
| 6 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (230 g) | 386 | 168 | 294 | |
| 7 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 385 | 157 | 137 | |
| 8 | Mollusks, scallop ((bay and sea), cooked, steamed) | Fish and seafood | 3 oz (85 g) | 362 | 426 | 94 | |
| 9 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 356 | 180 | 230 | |
| 10 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 356 | 136 | 299 | |
| 11 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 351 | 134 | 296 | |
| 12 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | Nuts and seeds | 1 oz (28 g) | 333 | 1,174 | 163 | |
| 13 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 332 | 410 | 307 | |
| 14 | Seeds, sunflower seed kernels (toasted, without salt) | Nuts and seeds | 1 oz (28 g) | 328 | 1,158 | 175 | |
| 15 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 324 | 183 | 255 | |
| 16 | Fish, salmon (pink, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 322 | 379 | 117 | |
| 17 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 304 | 196 | 188 | |
| 18 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 303 | 169 | 254 | |
| 19 | Teff, cooked | Grains | 1 cup (252 g) | 302 | 120 | 255 | |
| 20 | Fish, cod (Pacific, cooked, dry heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 293 | 345 | 72 | |
| 21 | Spelt, cooked | Grains | 1 cup (194 g) | 291 | 150 | 246 | |
| 22 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 287 | 338 | 126 | |
| 23 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 284 | 158 | 254 | |
| 24 | Fish, tuna (yellowfin, fresh, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 283 | 333 | 110 | |
| 25 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 282 | 332 | 181 | |
| 26 | Quinoa, cooked | Grains | 1 cup (185 g) | 281 | 152 | 222 | |
| 27 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 281 | 156 | 189 | |
| 28 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (169 g) | 279 | 165 | 252 | |
| 29 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 276 | 168 | 269 | |
| 30 | Fish, seatrout (mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 273 | 321 | 113 | |
| 31 | Salmon, sockeye (canned, total can contents) | Fish and seafood | 3 oz (85 g) | 273 | 321 | 130 | |
| 32 | Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 273 | 321 | 179 | |
| 33 | Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled) | Meat and poultry | 3 oz (85 g) | 272 | 320 | 144 | |
| 34 | Fish, mackerel (king, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 270 | 318 | 114 | |
| 35 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 267 | 156 | 198 | |
| 36 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 265 | 312 | 161 | |
| 37 | Goose, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 263 | 309 | 202 | |
| 38 | Beef, round (top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 261 | 307 | 141 | |
| 39 | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 260 | 306 | 101 | |
| 40 | Lamb, New Zealand (imported, testes, cooked, soaked and fried) | Meat and poultry | 3 oz (85 g) | 257 | 302 | 106 | |
| 41 | Game meat, deer (tenderloin, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 254 | 299 | 127 | |
| 42 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 253 | 147 | 227 | |
| 43 | Milk, whole (3.25% milkfat, with added vitamin D) | Dairy and eggs | 1 cup (244 g) | 246 | 101 | 149 | |
| 44 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 242 | 285 | 146 | |
| 45 | Game meat, elk (tenderloin, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 242 | 285 | 138 | |
| 46 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 239 | 190 | 181 | |
| 47 | Crustaceans, crab (alaska king, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 238 | 280 | 82 | |
| 48 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 237 | 279 | 193 | |
| 49 | Yogurt, Greek (plain, nonfat) | Dairy and eggs | 1 container (170 g) | 231 | 136 | 100 | |
| 50 | Cheese, parmesan (low sodium) | Dairy and eggs | 1 oz (28 g) | 229 | 807 | 128 | |
| 51 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 228 | 92 | 151 | |
| 52 | Beef, flank (steak, separable lean only, trimmed to 0" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 227 | 267 | 201 | |
| 53 | Seeds, sesame butter (tahini, from raw and stone ground kernels) | Nuts and seeds | 2 tbsp (30 g) | 226 | 752 | 171 | |
| 54 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 225 | 90 | 328 | |
| 55 | Chicken, broiler (rotisserie, BBQ, wing, meat only) | Meat and poultry | 3 oz (85 g) | 224 | 264 | 158 | |
| 56 | Beef, shank crosscuts (separable lean only, trimmed to 1/4" fat, choice, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 224 | 263 | 171 | |
| 57 | Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 224 | 263 | 219 | |
| 58 | Beef, ribeye filet (boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 223 | 262 | 169 | |
| 59 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 221 | 130 | 209 | |
| 60 | Turkey, ground (93% lean, 7% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 220 | 259 | 181 | |
| 61 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | Nuts and seeds | 1 oz (28 g) | 219 | 774 | 161 | |
| 62 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 219 | 258 | 128 | |
| 63 | Game meat, bison (top round, separable lean only, 1" steak, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 218 | 257 | 148 | |
| 64 | Turkey, back (from whole bird, meat only, with added solution, roasted) | Meat and poultry | 3 oz (85 g) | 217 | 255 | 108 | |
| 65 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 216 | 254 | 132 | |
| 66 | Turkey, Ground (cooked) | Meat and poultry | 3 oz (85 g) | 216 | 254 | 173 | |
| 67 | Turkey, retail parts (breast, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 215 | 253 | 116 | |
| 68 | Seeds, sunflower seed butter (without salt) | Nuts and seeds | 2 tbsp (32 g) | 213 | 666 | 197 | |
| 69 | Broadbeans (fava beans), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (170 g) | 212 | 125 | 187 | |
| 70 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | Vegetables | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 212 | 105 | 212 | |
| 71 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 211 | 87 | 68 | |
| 72 | Milk, low sodium (fluid) | Dairy and eggs | 1 cup (244 g) | 210 | 86 | 149 | |
| 73 | Chicken, capons (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 209 | 246 | 195 | |
| 74 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 209 | 111 | 216 | |
| 75 | Milk, buttermilk (fluid, whole) | Dairy and eggs | 1 cup (245 g) | 208 | 85 | 152 | |
| 76 | Garlic, raw | Vegetables | 1 cup (136 g) | 208 | 153 | 203 | |
| 77 | Rice, brown (long-grain, cooked) | Grains | 1 cup (202 g) | 208 | 103 | 248 | |
| 78 | Cheese, goat (hard type) | Dairy and eggs | 1 oz (28 g) | 207 | 729 | 128 | |
| 79 | Cheese, mexican (queso cotija) | Dairy and eggs | 1 oz (28 g) | 207 | 729 | 104 | |
| 80 | Mollusks, oyster (Pacific, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 207 | 243 | 139 | |
| 81 | Pheasant, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 206 | 242 | 203 | |
| 82 | Nuts, brazilnuts (dried, unblanched) | Nuts and seeds | 1 oz (6 kernels) (28 g) | 206 | 725 | 187 | |
| 83 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 204 | 240 | 147 | |
| 84 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 204 | 240 | 138 | |
| 85 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 201 | 237 | 133 | |
| 86 | Lamb, Australian (imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 201 | 237 | 156 | |
| 87 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 200 | 99 | 212 | |
| 88 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 200 | 119 | 203 | |
| 89 | Chicken, ground (crumbles, cooked, pan-browned) | Meat and poultry | 3 oz crumbled (85 g) | 199 | 234 | 161 | |
| 90 | Peas, mature seeds (sprouted, raw) | Vegetables | 1 cup (120 g) | 198 | 165 | 149 | |
| 91 | Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 197 | 232 | 237 | |
| 92 | Veal, ground (cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 196 | 231 | 183 | |
| 93 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 196 | 127 | 209 | |
| 94 | Chicken, broilers or fryers (thigh, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 196 | 230 | 152 | |
| 95 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 194 | 99 | 231 | |
| 96 | Veal, shank (fore and hind) (separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 194 | 228 | 150 | |
| 97 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 192 | 226 | 184 | |
| 98 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 190 | 224 | 158 | |
| 99 | Spinach souffle | Vegetables | 1 cup (136 g) | 189 | 139 | 234 | |
| 100 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 188 | 221 | 134 |
Phosphorus by food group
The best phosphorus sources within each group.
Fruits (50)
- Avocados, raw (Florida) · 122 mg per 1 fruit without skin and seeds
- Pomegranates, raw · 102 mg per 1 pomegranate (4" dia)
- Horned melon (Kiwano) · 77 mg per 1 fruit (4-2/3" long x 2-3/4" dia)
- Plantains, green (fried) · 52 mg per 1 cup
- Sugar-apples, (sweetsop) (raw) · 50 mg per 1 fruit (2-7/8" dia)
- Currants, red and white (raw) · 49 mg per 1 cup
Vegetables (50)
- Edamame, frozen (prepared) · 304 mg per 1 cup
- Soybeans, green (cooked, boiled, drained, without salt) · 284 mg per 1 cup
- Corn pudding, home prepared · 225 mg per 1 cup
- Lima beans, immature seeds (cooked, boiled, drained, without salt) · 221 mg per 1 cup
- Potatoes, microwaved (cooked in skin, flesh and skin, without salt) · 212 mg per 1 potato (2-3/4" dia by 4-3/4" long)
- Garlic, raw · 208 mg per 1 cup
Legumes (37)
- Tempeh · 442 mg per 1 cup
- Soybeans, mature cooked (boiled, without salt) · 421 mg per 1 cup
- Beans, adzuki (mature seeds, cooked, boiled, without salt) · 386 mg per 1 cup
- Lentils, mature seeds (cooked, boiled, without salt) · 356 mg per 1 cup
- Beans, great northern (mature seeds, canned, low sodium) · 356 mg per 1 cup
- Beans, navy (mature seeds, canned) · 351 mg per 1 cup
Nuts and seeds (12)
- Seeds, hemp seed (hulled) · 468 mg per 1 oz
- Seeds, pumpkin and squash seed kernels (roasted, without salt) · 333 mg per 1 oz
- Seeds, sunflower seed kernels (toasted, without salt) · 328 mg per 1 oz
- Seeds, sesame butter (tahini, from raw and stone ground kernels) · 226 mg per 2 tbsp
- Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 219 mg per 1 oz
- Seeds, sunflower seed butter (without salt) · 213 mg per 2 tbsp
Grains (17)
- Cereals, oats (regular and quick, not fortified, dry) · 332 mg per 1 cup
- Teff, cooked · 302 mg per 1 cup
- Spelt, cooked · 291 mg per 1 cup
- Quinoa, cooked · 281 mg per 1 cup
- Wheat, KAMUT khorasan (cooked) · 253 mg per 1 cup
- Rice, brown (long-grain, cooked) · 208 mg per 1 cup
Fish and seafood (14)
- Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 416 mg per 3 oz
- Mollusks, scallop ((bay and sea), cooked, steamed) · 362 mg per 3 oz
- Fish, salmon (pink, canned, drained solids) · 322 mg per 3 oz
- Fish, cod (Pacific, cooked, dry heat (may contain additives to retain moisture)) · 293 mg per 3 oz
- Mollusks, clam (mixed species, cooked, moist heat) · 287 mg per 3 oz
- Fish, tuna (yellowfin, fresh, cooked, dry heat) · 283 mg per 3 oz
Meat and poultry (48)
- Beef, variety meats and by-products (liver, cooked, braised) · 422 mg per 3 oz
- Dove, cooked · 282 mg per 3 oz
- Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) · 273 mg per 3 oz
- Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled) · 272 mg per 3 oz
- Turkey, all classes (liver, cooked, simmered) · 265 mg per 3 oz
- Goose, domesticated (meat only, cooked, roasted) · 263 mg per 3 oz
Dairy and eggs (17)
- Yogurt, plain (skim milk) · 385 mg per 1 cup (8 fl oz)
- Milk, whole (3.25% milkfat, with added vitamin D) · 246 mg per 1 cup
- Yogurt, Greek (plain, nonfat) · 231 mg per 1 container
- Cheese, parmesan (low sodium) · 229 mg per 1 oz
- Milk, low sodium (fluid) · 210 mg per 1 cup
- Milk, buttermilk (fluid, whole) · 208 mg per 1 cup
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for phosphorus is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in phosphorus?
Among whole foods in the USDA database, Seeds, hemp seed (hulled) has the most phosphorus per serving: 468 mg per 1 oz (37% of the Daily Value). Per 100 g it contains 1,650 mg.
Which fruit has the most phosphorus?
Avocados, raw (Florida), with 122 mg per 1 fruit without skin and seeds (9.7% of the Daily Value). See the full list of fruits high in phosphorus below.
Which vegetable has the most phosphorus?
Edamame, frozen (prepared), with 304 mg per 1 cup (24% of the Daily Value). See the full list of vegetables high in phosphorus below.
How much phosphorus do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 1,250 mg of phosphorus for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in phosphorus?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 42 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.