< Calorie database

Foods richest in Phosphorus

Phosphorus is a mineral that is essential for many bodily processes such as bone health, energy production, DNA synthesis and cell membrane formation. The recommended daily intake of phosphorus varies with age, with the average adult needing 700mg/day. Good food sources of phosphorus include dairy products, meat, fish, poultry, eggs and grains. Phosphorus works in combination with calcium to maintain strong bones and teeth, and it also helps the body to filter waste and maintain pH levels. A diet lacking in phosphorus can lead to weakness, fatigue, muscle cramps, and osteoporosis. It is important to have a balanced intake of phosphorus to maintain overall health and wellness.
Read our fully detailed article about Phosphorus

Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.

Food	Phosphorus per 100 gr.	Phosphorus per oz
Leavening agents, baking powder, double-acting, straight phosphate	9918 mg	2812 mg
Leavening agents, baking powder, low-sodium	6869 mg	1947.5 mg
Puddings, KRAFT, JELL-O Brand Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling Vanilla, with aspartame and acesulfame potassium sweetener, powder	2368 mg	671.4 mg
Puddings, all flavors except chocolate, low calorie, instant, dry mix	2368 mg	671.4 mg
Leavening agents, baking powder, double-acting, sodium aluminum sulfate	2191 mg	621.2 mg
Puddings, KRAFT, JELL-O Brand Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling Chocolate, with aspartame and acesulfame potassium sweetener, powder	1717 mg	486.8 mg
Seeds, cottonseed meal, partially defatted (glandless)	1684 mg	477.5 mg
Rice bran, crude	1677 mg	475.5 mg
Puddings, chocolate flavor, low calorie, instant, dry mix	1660 mg	470.7 mg
Seeds, hemp seed, hulled	1650 mg	467.8 mg
List continued below
Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	1630 mg	462.1 mg
Seeds, cottonseed flour, partially defatted (glandless)	1597 mg	452.8 mg
Seeds, cottonseed flour, low fat (glandless)	1587 mg	450 mg
Lemonade, low calorie, with non-nutritive sweetener, powder	1554 mg	440.6 mg
Beverages, nutritional shake mix, high protein, powder	1429 mg	405.2 mg
Smelt, dried (Alaska Native)	1400 mg	396.9 mg
Gelatin desserts,, KRAFT, JELL-O Brand Sugar Free Low Calorie Gelatin Dessert Strawberry, with aspartame and acesulfame potassium sweetener, powder	1361 mg	385.9 mg
Whey, acid, dried	1349 mg	382.5 mg
Beverages, Protein powder whey based	1321 mg	374.5 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	1314 mg	372.6 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	1293 mg	366.6 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame	1293 mg	366.6 mg
Beverages, Protein powder soy based	1272 mg	360.6 mg
Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	1239 mg	351.3 mg
Seeds, pumpkin and squash seed kernels, dried	1233 mg	349.6 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt	1174 mg	332.9 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added	1174 mg	332.9 mg
Seeds, sunflower seed kernels, toasted, with salt added	1158 mg	328.3 mg
Seeds, sunflower seed kernels, toasted, without salt	1158 mg	328.3 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added	1155 mg	327.5 mg
Seeds, sunflower seed kernels, dry roasted, with salt added	1155 mg	327.5 mg
Seeds, sunflower seed kernels, dry roasted, without salt	1155 mg	327.5 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	1150 mg	326.1 mg
Cereals ready-to-eat, wheat germ, toasted, plain	1146 mg	324.9 mg
Seeds, sunflower seed kernels, oil roasted, with salt added	1139 mg	322.9 mg
Seeds, sunflower seed kernels, oil roasted, without salt	1139 mg	322.9 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	1130 mg	320.4 mg
Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack	1044 mg	296 mg
Fish, whitefish, dried (Alaska Native)	1040 mg	294.9 mg
Egg, yolk, dried	1040 mg	294.9 mg
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product	1024 mg	290.3 mg
Wheat bran, crude	1013 mg	287.2 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	1011 mg	286.6 mg
Milk, dry, nonfat, calcium reduced	1011 mg	286.6 mg
Milk, dry, nonfat, instant, with added vitamin A and vitamin D	985 mg	279.3 mg
Milk, dry, nonfat, instant, without added vitamin A and vitamin D	985 mg	279.3 mg
Steelhead trout, dried, flesh (Shoshone Bannock)	976 mg	276.7 mg
Milk, dry, nonfat, regular, with added vitamin A and vitamin D	968 mg	274.5 mg
Milk, dry, nonfat, regular, without added vitamin A and vitamin D	968 mg	274.5 mg
Fish, cod, Atlantic, dried and salted	950 mg	269.4 mg
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product	943 mg	267.4 mg
Puddings, KRAFT, JELL-O Brand Instant Pudding & Pie Filling Chocolate, powder	938 mg	265.9 mg
Cheese, pasteurized process, cheddar or American, fat-free	936 mg	265.4 mg
Milk, buttermilk, dried	933 mg	264.5 mg
Whey, sweet, dried	932 mg	264.2 mg
Cheese spread, American or Cheddar cheese base, reduced fat	931 mg	264 mg
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	923 mg	261.7 mg
Pancakes, buckwheat, dry mix, incomplete	913 mg	258.9 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER	900 mg	255.2 mg
Beverages, Cocoa mix, no sugar added, powder	893 mg	253.2 mg
Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	893 mg	253.2 mg
Cheese spread, pasteurized process, American	875 mg	248.1 mg
Cheese spread, pasteurized process, american, with di sodium phosphate	875 mg	248.1 mg
Spices, poppy seed	870 mg	246.7 mg
KRAFT VELVEETA Pasteurized Process Cheese Spread	863 mg	244.7 mg
Seeds, chia seeds, dried	860 mg	243.8 mg
Wheat germ, crude	842 mg	238.7 mg
Soy protein concentrate, produced by acid wash	839 mg	237.9 mg
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash	839 mg	237.9 mg
Soy protein concentrate, produced by alcohol extraction	839 mg	237.9 mg
Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D	829 mg	235 mg
Cheese product, pasteurized process, cheddar, reduced fat	829 mg	235 mg
Spices, mustard seed, ground	828 mg	234.8 mg
Cheese, pasteurized process, swiss, low fat	827 mg	234.5 mg
Cheese, pasteurized process, American, low fat	827 mg	234.5 mg
Cereals ready-to-eat, WAFFELOS	815 mg	231.1 mg
Cereals ready-to-eat, KRAFT, POST 100% BRAN Cereal	813 mg	230.5 mg
Cereals ready-to-eat, POST, 100% Bran Cereal	813 mg	230.5 mg
Seeds, sesame flour, partially defatted	810 mg	229.7 mg
Fish, herring eggs, Pacific, dry (Alaska Native)	808 mg	229.1 mg
Cheese, parmesan, low sodium	807 mg	228.8 mg
Seeds, sesame flour, high-fat	807 mg	228.8 mg
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce	806 mg	228.5 mg
Cornmeal, yellow, self-rising, bolted, plain, enriched	804 mg	228 mg
Puddings, banana, dry mix, instant	804 mg	228 mg
Cornmeal, white, self-rising, bolted, plain, enriched	804 mg	228 mg
Puddings, banana, dry mix, instant, with added oil	804 mg	228 mg
Seeds, cottonseed kernels, roasted (glandless)	800 mg	226.8 mg
Cheese product, pasteurized process, American, vitamin D fortified	799 mg	226.5 mg
Puddings, KRAFT, JELL-O Brand Instant Pudding & Pie Filling Vanilla, powder	795 mg	225.4 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	790 mg	224 mg
Seeds, sesame butter, tahini, type of kernels unspecified	790 mg	224 mg
Pancakes, whole wheat, dry mix, incomplete	789 mg	223.7 mg
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	785 mg	222.6 mg
Seal, bearded (Oogruk), meat, dried (Alaska Native)	784 mg	222.3 mg
Pancakes, whole-wheat, dry mix, incomplete	782 mg	221.7 mg
Milk, dry, whole, without added vitamin D	776 mg	220 mg
Soy protein isolate	776 mg	220 mg

See also results per food category: