Phosphorus Foods Chart
Phosphorus per 100 g and per 100 kcal, highest first. Seeds lead by far (hemp, pumpkin, poppy, chia), then wheat germ, oat bran, nuts and parmesan.
The FDA daily value (1,250 mg) is higher than the adult RDA of 700 mg. Upper limit: 4,000 mg/day for ages 19–70 (3,500 mg in pregnancy; National Academies, via NIH ODS). On a kidney diet, follow your care team's limit.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Hemp seeds (hulled) | 1650 mg | 298 mg | 132% DV |
| Pumpkin seeds | 1150 mg | 206 mg | 92% DV |
| Poppy seeds | 870 mg | 166 mg | 70% DV |
| Chia seeds | 860 mg | 177 mg | 69% DV |
| Wheat germ (raw) | 842 mg | 234 mg | 67% DV |
| Tahini | 790 mg | 133 mg | 63% DV |
| Oat bran (raw) | 734 mg | 298 mg | 59% DV |
| Brazil nuts | 725 mg | 110 mg | 58% DV |
| Parmesan (hard) | 694 mg | 177 mg | 56% DV |
| Sunflower seed butter | 666 mg | 108 mg | 53% DV |
| Sunflower seeds | 660 mg | 113 mg | 53% DV |
| Flax seeds | 642 mg | 120 mg | 51% DV |
| Nutritional yeast | 637 mg | 196 mg | 51% DV |
| Sesame seeds | 629 mg | 110 mg | 50% DV |
| Gruyère | 605 mg | 146 mg | 48% DV |
| Pine nuts | 575 mg | 85 mg | 46% DV |
| Swiss cheese | 574 mg | 146 mg | 46% DV |
| Cashews | 532 mg | 96 mg | 43% DV |
| Almond butter | 507 mg | 83 mg | 41% DV |
| Bacon (cooked) | 506 mg | 92 mg | 40% DV |
| Freekeh (cooked) | 500 mg | 142 mg | 40% DV |
| Provolone | 496 mg | 141 mg | 40% DV |
| Sardines (canned, drained) | 490 mg | 236 mg | 39% DV |
| Pistachios | 490 mg | 88 mg | 39% DV |
| Almonds | 481 mg | 83 mg | 38% DV |
| Monterey Jack | 471 mg | 126 mg | 38% DV |
| Mozzarella (part-skim) | 463 mg | 182 mg | 37% DV |
| Cheddar cheese | 458 mg | 112 mg | 37% DV |
| Colby | 457 mg | 116 mg | 37% DV |
| Protein bar | 445 mg | 108 mg | 36% DV |
Common questions
How much phosphorus do I need per day?
The adult RDA is 700 mg; the FDA daily value used on labels is 1,250 mg, which matches the RDA for ages 9–18 (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (1250 mg for this nutrient, 21 CFR 101.9).