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 1014 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

898 foods with recorded data, ranked highest first. Showing 201–300 of 898. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Omelette, plain, homemade 158 mg 23%
★ Buckwheat Groats 150 mg 21%
★ Pecan nuts, kernel only, weighed with shells 150 mg 21%
4 Beans, pinto, dried, boiled in unsalted water 150 mg 21%
5 Oregano, dried, ground 148 mg 21%
6 Porridge, made with whole milk 147 mg 21%
7 Potato chips, fine cut, from fast food outlets 143 mg 20%
8 Beans, chick peas, canned, re-heated, drained 141 mg 20%
9 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 141 mg 20%
10 Rice, wild, boiled in unsalted water 141 mg 20%
11 Rice, brown, easy cook, boiled in unsalted water 141 mg 20%
12 Beans, blackeye, whole, dried, boiled in unsalted water 140 mg 20%
13 Potato chips, crinkle cut, frozen, fried in corn oil 140 mg 20%
14 Ginger, ground 140 mg 20%
15 Arrowhead, boiled in unsalted water 140 mg 20%
16 Chestnuts, dried 140 mg 20%
17 Bread rolls, malted wheat 138 mg 20%
18 Yoghurt, Greek-style, plain 135 mg 19%
19 Flour, chestnut 134.2 mg 19%
20 Flour, wheat, all-purpose, unenriched, unbleached 134 mg 19%
21 Omelette, curried, homemade 134 mg 19%
22 Beans, butter, dried, boiled in unsalted water 134 mg 19%
23 Beans, mung, whole, dried, boiled in unsalted water 133 mg 19%
24 Milk bread, homemade 131 mg 19%
25 Rice, white, basmati, easy cook, raw 131 mg 19%
26 Flour, rice 130 mg 19%
27 Flour, chapati, white 130 mg 19%
28 Stuffing mix, dried 130 mg 19%
29 Peas, raw 130 mg 19%
30 Chapatis, made with fat, retail 130 mg 19%
31 Peas, boiled in unsalted water 130 mg 19%
32 Beans, broad, whole, raw 130 mg 19%
33 Flour, semolina, coarse and semi-coarse 129.8 mg 19%
34 Beans, cannellini, canned, re-heated, drained 128 mg 18%
35 Flour, wheat, bread/strong, white 128 mg 18%
36 Rice, brown, wholegrain, boiled in unsalted water 125 mg 18%
37 Yorkshire pudding, made with whole milk 125 mg 18%
38 Rice, white, Italian Arborio risotto, raw 125 mg 18%
39 Flour, bread, white, enriched, unbleached 124 mg 18%
40 Red rice, boiled in unsalted water 123 mg 18%
41 Pastichio 122 mg 17%
42 Mushroom, pioppini 120.6 mg 17%
43 Breadsticks, plain 120 mg 17%
44 Peas, split, dried, boiled in unsalted water 120 mg 17%
45 Apricots, dried 120 mg 17%
46 Stock cubes, vegetable 120 mg 17%
47 Chapatis, made without fat 120 mg 17%
48 Beans, haricot, whole, dried, boiled in unsalted water 120 mg 17%
49 Rice, white, long grain, raw 117 mg 17%
50 Bread, soda, made with white flour, homemade 116 mg 17%
51 Bread, white, toasted 116 mg 17%
52 Flour, wheat, all-purpose, enriched, unbleached 115 mg 16%
53 Flour, wheat, white, plain, soft 114 mg 16%
54 Rice, brown, basmati, boiled in unsalted water 114 mg 16%
55 Minibreads, toasted, retail 114 mg 16%
56 Pudding, rice, homemade, with whole milk 113 mg 16%
57 Pudding, rice, homemade, with skimmed milk 113 mg 16%
58 Cookies, oatmeal, soft, with raisins 111 mg 16%
59 Pudding, rice, homemade, with semi-skimmed milk 111 mg 16%
60 Allspice, ground 110 mg 16%
61 Peas, dried, boiled in unsalted water 110 mg 16%
62 Mace, ground 110 mg 16%
63 Beans, pigeon peas, dahl, dried, boiled in unsalted water 110 mg 16%
64 Hazelnuts, kernel only, weighed with shells 110 mg 16%
65 Tamarind pulp, flesh only 110 mg 16%
66 Cloves, dried 110 mg 16%
67 Curry paste 110 mg 16%
68 Beans, pigeon peas, whole, dried, boiled in unsalted water 110 mg 16%
69 Bay leaf, dried 110 mg 16%
70 Flour, wheat, all-purpose, enriched, bleached 108 mg 15%
71 Mustard, prepared, yellow 108 mg 15%
72 Mushrooms, closed cup, raw 108 mg 15%
73 Lentils, red, split, dried, boiled in unsalted water 107 mg 15%
74 Sweetcorn, frozen, boiled 107 mg 15%
75 Flour, 00 106.2 mg 15%
76 Rice, white, pudding, raw 106 mg 15%
77 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 104.1 mg 15%
78 Potato snacks, pringle-type, fried in vegetable oil 103 mg 15%
79 Flour, pastry, unenriched, unbleached 102 mg 15%
80 Lentils, green and brown, whole, dried, boiled in unsalted water 102 mg 15%
81 Rice, white, basmati, raw 101 mg 14%
82 Bread, white, premium 101 mg 14%
83 Raisins, dried 101 mg 14%
84 Mushroom, crimini 100.5 mg 14%
85 Peas, marrowfat, canned, re-heated, drained 100 mg 14%
86 Peas, mushy, canned, re-heated 100 mg 14%
87 Beans, papri, raw 100 mg 14%
88 Bread, pitta, white 99 mg 14%
89 Porridge, made with milk and water 97 mg 14%
90 Bread, white, average 96 mg 14%
91 Bread, white, sliced, fried in rapeseed oil 96 mg 14%
92 Tofu, soya bean, steamed 95 mg 14%
93 Milk, skimmed, pasteurised 95 mg 14%
94 Bread, white, sliced 95 mg 14%
95 Beans, cannellini, canned, sodium added, drained and rinsed 94.7 mg 14%
96 Tamarind 94 mg 13%
97 Milk, semi-skimmed, pasteurised 94 mg 13%
98 Mushrooms, white, raw 94 mg 13%
99 Coconut, flesh only, fresh 94 mg 13%
100 Tomato puree 94 mg 13%

* 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.