Foods Highest in Phosphorus

Quick answer

In our data the foods with the highest phosphorus per 100 g are Hemp seeds (1,650 mg), Pumpkin seeds (1,150 mg), Wheatgerm (1,050 mg). This ranks the 782 foods that have a phosphorus value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Tamarind (113 mg), 105 foods with a value
• Vegetables: Cowpeas (424 mg), 203 foods with a value
• Nuts & Seeds: Hemp seeds (1,650 mg), 35 foods with a value
• Legumes: Vegetarian fillets (450 mg), 43 foods with a value
• Grains: Wheatgerm (1,050 mg), 41 foods with a value
• Meat & Poultry: Beef Liver (497 mg), 125 foods with a value
• Fish & Seafood: Cuttlefish (580 mg), 105 foods with a value
• Dairy & Eggs: Romano cheese (760 mg), 96 foods with a value
• Traditional foods: Cornmeal, blue (354 mg), 26 foods with a value
• Other: Peas, raw (UK record) (130 mg), 3 foods with a value

Full ranking: 782 foods by phosphorus per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 782 of 790 relevant foods have a phosphorus value; 8 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about phosphorus in foods

Which food has the most phosphorus in this dataset?

Hemp seeds has the highest phosphorus value in our ranking: 1,650 mg per 100 g (USDA SR Legacy record 170148). This is the highest among the 782 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of phosphorus in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for phosphorus?

782 of the 790 relevant foods in our data have a phosphorus value (99%). 8 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 100 such foods separately (the highest is Milk, buttermilk at 933 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (530 foods), UK CoFID (118 foods), USDA Foundation (89 foods), Canadian CNF (45 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets