About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Phosphorus. This is a research tool — nothing here constitutes medical advice.

About Phosphorus

Micronutrient

Phosphorus is the second most abundant mineral in the body after calcium. It forms the structural backbone of bones and teeth (as hydroxyapatite), is a component of every cell membrane (as phospholipids), and is central to energy metabolism as part of ATP and creatine phosphate. It is also required for DNA and RNA. Phosphorus is found in virtually all whole plant foods — wholegrains, legumes, nuts, and seeds are particularly rich.

⚠️ Too little

Rare from dietary insufficiency alone. Hypophosphataemia can occur in refeeding syndrome, severe malnutrition, or with antacid overuse. Symptoms include bone pain, muscle weakness, and fatigue.

🚫 Too much

Chronic high phosphorus intake — especially from phosphate additives in processed foods — may elevate PTH and impair calcium balance, contributing to bone loss over time. Of most concern in people with kidney disease, who cannot excrete phosphorus efficiently.

Sources: NIH ODS · LPI Oregon State

Daily Reference Intake

EU NRV (adults)
700 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
8,43 mg
Baking powder
= 1204% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Phosphorus

1063 foods with recorded data, ranked highest first. Showing 1–100 of 1,063. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Baking powder 8,43 mg 200%
★ Yeast, dried 1,29 mg 184%
★ Bran, wheat 1,078 mg 154%
4 Wheatgerm 1,047 mg 150%
5 Mushroom, dried 970 mg 139%
6 Yeast extract 950 mg 136%
7 Chia seeds, dried 860 mg 123%
8 Pumpkin seeds 850 mg 121%
9 Poppy seeds 840 mg 120%
10 Mustard seeds 840 mg 120%
11 Flour, wheat, wholemeal, self raising 777 mg 111%
12 Seeds, sunflower seed kernels, dry roasted, with salt added 750 mg 107%
13 Tahini paste 730 mg 104%
14 Courgette, dried 723 mg 103%
15 Sesame seeds 720 mg 103%
16 Sesame butter, creamy 719.3 mg 103%
17 Nuts, brazilnuts, raw 706.9 mg 101%
18 Melon seeds 690 mg 99%
19 Flour, soya 668 mg 95%
20 Beans, soya, dried, raw 660 mg 94%
21 Sunflower seeds, toasted 660 mg 94%
22 Soybeans (Dry) 660 mg 94%
23 Pine nuts (raw) 650 mg 93%
24 Flaxseed (linseed), ground 642 mg 92%
25 Sunflower seeds 640 mg 91%
26 Flour, soy, full-fat 607 mg 87%
27 Cheese, goat's, hard 600 mg 86%
28 Eggs, chicken, yolk, raw 600 mg 86%
29 Beans, broad, dried, raw 590 mg 84%
30 Brazil nuts (raw) 590 mg 84%
31 Broad Beans (Fava) 590 mg 84%
32 Cashew nuts, raw 560 mg 80%
33 Almonds, flaked and ground 550 mg 79%
34 Celery seeds 550 mg 79%
35 Dill, dried 540 mg 77%
36 Cheese, Edam 530 mg 76%
37 Fennel seeds 510 mg 73%
38 Cashew nuts, kernel only, roasted and salted 510 mg 73%
39 Caraway seeds 510 mg 73%
40 Cheese, Double Gloucester 510 mg 73%
41 Almond butter, creamy 506.9 mg 72%
42 Cumin seeds 499 mg 71%
43 Mint, dried 490 mg 70%
44 Basil, dried, ground 490 mg 70%
45 Cheese, Cheddar 490 mg 70%
46 Almonds (raw) 481 mg 69%
47 Coriander leaves, dried 480 mg 69%
48 Almonds, toasted 471 mg 67%
49 Flour, wheat, white, self raising 463 mg 66%
50 Nuts, almonds, dry roasted, with salt added 456 mg 65%
51 Nuts, mixed 452 mg 65%
52 Chervil, dried 450 mg 64%
53 Anise seeds 440 mg 63%
54 Pinto Beans 440 mg 63%
55 Beans, pinto, dried, raw 440 mg 63%
56 Einkorn, grain, dry, raw 435.8 mg 62%
57 Peanuts, kernel only, plain, unsalted 430 mg 61%
58 Cheese, Cheshire 430 mg 61%
59 Blackeye pea, dry 427.6 mg 61%
60 Flour, amaranth 424.9 mg 61%
61 Pesto sauce, homemade 423 mg 60%
62 Pistachios (raw) 420 mg 60%
63 Peanuts, dry roasted, unsalted 420 mg 60%
64 Oats, whole grain, steel cut 417.3 mg 60%
65 Peanuts, roasted and salted 410 mg 59%
66 Kidney Beans (Red) 410 mg 59%
67 Black-eyed Beans/Peas 410 mg 59%
68 Beans, blackeye, whole, dried, raw 410 mg 59%
69 Coriander seeds 409 mg 58%
70 Sweetcorn, dried 398 mg 57%
71 Yeast, bakers, compressed 390 mg 56%
72 Beans, mung, dahl, dried, raw 390 mg 56%
73 Spinach, dried 390 mg 56%
74 Cheese, Brie 390 mg 56%
75 Garam masala 390 mg 56%
76 Oats, whole grain, rolled, old fashioned 387.3 mg 55%
77 Rolled Oats 387 mg 55%
78 Porridge oats, unfortified 387 mg 55%
79 Green Beans 386 mg 55%
80 Peanuts, raw 380.4 mg 54%
81 Beans, aduki, whole, dried, raw 380 mg 54%
82 Walnuts (raw) 380 mg 54%
83 Rice, wild, raw 377 mg 54%
84 Wild Rice (Canoe Wild Rice) 377 mg 54%
85 Flour, chapati, brown 377 mg 54%
86 Buckwheat, whole grain 373.7 mg 53%
87 Flour, oat, whole grain 371.8 mg 53%
88 Farro, pearled, dry, raw 367.5 mg 53%
89 Nuts, walnuts, English, halves, raw 365.1 mg 52%
90 Mung Beans 360 mg 51%
91 Beans, mung, whole, dried, raw 360 mg 51%
92 Chickpeas, (garbanzo beans, bengal gram), dry 353.1 mg 50%
93 Flour, whole wheat, unenriched 352 mg 50%
94 Cheese, Camembert 350 mg 50%
95 Coffeemate, whitener powder 350 mg 50%
96 Green Lentils (Dry) 350 mg 50%
97 Brown Lentils (Dry) 350 mg 50%
98 Lentils, green and brown, whole, dried, raw 350 mg 50%
99 Puy/French Green Lentils 350 mg 50%
100 Seaweed, nori, dried, raw 350 mg 50%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.