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Foods Highest in Phosphorus

7,626 foods ranked by Phosphorus per 100 g.

These are the foods highest in Phosphorus, ranked by the amount per 100 g of the edible portion. Phosphorus is the second most abundant mineral in the body. Most is found in bones and teeth alongside calcium, and the rest is used to make energy (ATP), DNA and cell membranes.

Read the full Phosphorus guide

Values per 100 g.

Food Phosphorus
Leavening agents, baking powder, double-acting, straight phosphate 9,918.00 mg
Leavening agents, baking powder, low-sodium 6,869.00 mg
Puddings, all flavors except chocolate, low calorie, instant, dry mix 2,368.00 mg
Leavening agents, baking powder, double-acting, sodium aluminum sulfate 2,191.00 mg
Seeds, cottonseed meal, partially defatted (glandless) 1,684.00 mg
Rice bran, crude 1,677.00 mg
Puddings, chocolate flavor, low calorie, instant, dry mix 1,660.00 mg
Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added sodium or vitamin A 1,630.00 mg
Seeds, cottonseed flour, partially defatted (glandless) 1,597.00 mg
Seeds, cottonseed flour, low fat (glandless) 1,587.00 mg
Lemonade, low calorie, with aspartame, powder 1,554.00 mg
Smelt, dried (Alaska Native) 1,400.00 mg
Whey, acid, dried 1,349.00 mg
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 1,314.00 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium 1,293.00 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame 1,293.00 mg
Fruit-flavored drink, dry powdered mix, low calorie, with aspartame 1,239.00 mg
Seeds, pumpkin and squash seed kernels, dried 1,233.00 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt 1,174.00 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added 1,174.00 mg
Seeds, sunflower seed kernels, toasted, with salt added 1,158.00 mg
Seeds, sunflower seed kernels, toasted, without salt 1,158.00 mg
Seeds, sunflower seed kernels, dry roasted, without salt 1,155.00 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 1,150.00 mg
Seeds, pumpkin seeds (pepitas), raw 1,150.00 mg
Cereals ready-to-eat, wheat germ, toasted, plain 1,146.00 mg
Seeds, sunflower seed kernels, oil roasted, with salt added 1,139.00 mg
Seeds, sunflower seed kernels, oil roasted, without salt 1,139.00 mg
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular 1,130.00 mg
Fish, whitefish, dried (Alaska Native) 1,040.00 mg

Dairy, meat, fish, poultry, eggs, nuts, legumes and whole grains. Amounts are per 100 g of the edible portion; your serving may differ.

Phosphorus — frequently asked questions

What foods are highest in Phosphorus?

Per 100 g, some of the richest sources are Leavening agents, baking powder, double-acting, straight phosphate, Leavening agents, baking powder, low-sodium, Puddings, all flavors except chocolate, low calorie, instant, dry mix, Leavening agents, baking powder, double-acting, sodium aluminum sulfate and Seeds, cottonseed meal, partially defatted (glandless). See the full ranking above.

How much Phosphorus do I need a day?

The FDA Daily Value is 1,250 mg, easily met by most diets.

What does Phosphorus do?

Phosphorus is the second most abundant mineral in the body. Most is found in bones and teeth alongside calcium, and the rest is used to make energy (ATP), DNA and cell membranes.

Want the full story on Phosphorus?

See what it does, how much you need, deficiency and too-much, and more food sources.

Phosphorus guide