Top 101 foods high in phosphorus

Discover 101 foods high in phosphorus, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.

  1. Mustard greens (Common Serving size: 1 cup chopped (56g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 27 calories)
  2. Pumpkin seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 151 calories)
  3. Chicken (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 165 calories)
  4. Lentils (Common Serving size: 1 cup (198g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 116 calories)
  5. Greek yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 57 calories)
  6. Sunflower seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 584 calories)
  7. Beef liver (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 49%, Calories per 100g: 168 calories)
  8. Cheddar cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 403 calories)
  9. Tuna (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 116 calories)
  10. Soybeans (Common Serving size: 1 cup (186g), Recommended Daily Intake (% RDI): 44%, Calories per 100g: 173 calories)
  11. Pork (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 242 calories)
  12. Milk (Common Serving size: 1 cup (244g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 42 calories)
  13. Brazil nuts (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 656 calories)
  14. Salmon (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 206 calories)
  15. Quinoa (Common Serving size: 1 cup (185g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 120 calories)
  16. Almonds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 576 calories)
  17. Turkey (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 125 calories)
  18. Kidney beans (Common Serving size: 1 cup (177g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 127 calories)
  19. Cottage cheese (Common Serving size: 1 cup (226g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 103 calories)
  20. Mackerel (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 200 calories)
  21. White beans (Common Serving size: 1 cup (179g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 143 calories)
  22. Halibut (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 111 calories)
  23. Pistachios (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 562 calories)
  24. Yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 61 calories)
  25. Sardines (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 208 calories)
  26. Pinto beans (Common Serving size: 1 cup (171g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 143 calories)
  27. Parmesan cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 431 calories)
  28. Haddock (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 88 calories)
  29. Tahini (Common Serving size: 1 tbsp (15g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 633 calories)
  30. Mussels (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 172 calories)
  31. Lima beans (Common Serving size: 1 cup (156g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 113 calories)
  32. Swiss cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 380 calories)
  33. Tofu (Common Serving size: 1/2 cup (126g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 76 calories)
  34. Clams (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 126 calories)
  35. Adzuki beans (Common Serving size: 1 cup (197g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 128 calories)
  36. Swiss chard (Common Serving size: 1 cup (36g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 19 calories)
  37. Mozzarella cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 280 calories)
  38. Anchovies (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 210 calories)
  39. Canned salmon (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 142 calories)
  40. Edamame (Common Serving size: 1/2 cup (75g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 121 calories)
  41. Swiss steak (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 149 calories)
  42. Pumpkin seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 559 calories)
  43. Lentils (Common Serving size: 1 cup (198g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 116 calories)
  44. Cottage cheese (Common Serving size: 1 cup (226g), Recommended Daily Intake (% RDI): 31%, Calories per 100g: 98 calories)
  45. Bison (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 143 calories)
  46. Brown rice (Common Serving size: 1 cup (195g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 111 calories)
  47. Cheddar cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 403 calories)
  48. Chickpeas (Common Serving size: 1 cup (164g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 164 calories)
  49. Gouda cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 356 calories)
  50. Fava beans (Common Serving size: 1 cup (170g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 110 calories)
  51. Pork (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 247 calories)
  52. Black beans (Common Serving size: 1 cup (172g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 132 calories)
  53. Sunflower seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 584 calories)
  54. Cornish hen (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 139 calories)
  55. Bulgur (Common Serving size: 1 cup (182g), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 83 calories)
  56. Feta cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 264 calories)
  57. Canned tuna (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 128 calories)
  58. Brown bread (Common Serving size: 1 slice (33g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 252 calories)
  59. Beef liver (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 175 calories)
  60. Navy beans (Common Serving size: 1 cup (182g), Recommended Daily Intake (% RDI): 26%, Calories per 100g: 127 calories)
  61. Cashews (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 553 calories)
  62. Sardines (Common Serving size: 1 can (92g), Recommended Daily Intake (% RDI): 37%, Calories per 100g: 208 calories)
  63. Pistachios (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 562 calories)
  64. Shrimp (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 99 calories)
  65. Raisins (Common Serving size: 1.5 oz (43g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 299 calories)
  66. Lima beans (Common Serving size: 1 cup (188g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 115 calories)
  67. Almonds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 576 calories)
  68. Halibut (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 119 calories)
  69. Peanut butter (Common Serving size: 2 tbsp (32g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 589 calories)
  70. Pecans (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 691 calories)
  71. Quinoa (Common Serving size: 1 cup (185g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 120 calories)
  72. Soybeans (Common Serving size: 1 cup (186g), Recommended Daily Intake (% RDI): 34%, Calories per 100g: 173 calories)
  73. Lobster (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 89 calories)
  74. Macadamia nuts (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 718 calories)
  75. Tofu (Common Serving size: 1/2 cup (124g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 76 calories)
  76. Whole wheat bread (Common Serving size: 1 slice (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 247 calories)
  77. Walnuts (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 654 calories)
  78. Salmon (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 142 calories)
  79. Sesame seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 573 calories)
  80. Yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 31%, Calories per 100g: 61 calories)
  81. Chestnuts (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 213 calories)
  82. Ground beef (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 250 calories)
  83. Lentils (Common Serving size: 1 cup (198g), Recommended Daily Intake (% RDI): 37%, Calories per 100g: 116 calories)
  84. Sunflower seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 584 calories)
  85. Swiss cheese (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 380 calories)
  86. Canned salmon (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 142 calories)
  87. Tempeh (Common Serving size: 1 cup (166g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 193 calories)
  88. Flaxseeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 534 calories)
  89. Turkey (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 104 calories)
  90. Bran flakes cereal (Common Serving size: 1 cup (56g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 345 calories)
  91. Pork tenderloin (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 143 calories)
  92. Chia seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 486 calories)
  93. Cottage cheese (Common Serving size: 1 cup (210g), Recommended Daily Intake (% RDI): 34%, Calories per 100g: 98 calories)
  94. Brown rice (Common Serving size: 1 cup (195g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 111 calories)
  95. Beef liver (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 49%, Calories per 100g: 135 calories)
  96. Chickpeas (Common Serving size: 1 cup (164g), Recommended Daily Intake (% RDI): 28%, Calories per 100g: 164 calories)
  97. Greek yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 45%, Calories per 100g: 97 calories)
  98. Pheasant (Common Serving size: 3 oz (85g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 172 calories)
  99. Sesame tahini (Common Serving size: 2 tbsp (30g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 595 calories)
  100. Oysters (Common Serving size: 6 medium (84g), Recommended Daily Intake (% RDI): 32%, Calories per 100g: 102 calories)
  101. Hemp seeds (Common Serving size: 1 oz (28g), Recommended Daily Intake (% RDI): 36%, Calories per 100g: 553 calories)

Keep in mind that the amount of phosphorus in these foods can vary depending on the growing conditions, processing, cooking methods, and other factors. It’s recommended to speak with a healthcare provider or registered dietitian to determine your daily phosphorus needs and the best sources of phosphorus for your diet.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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