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Foods high in Phosphorus, P

Top food sources of Phosphorus, P ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Leavening agents, baking powder

    9 918 mg/ 100 g456,23 mg (5 g serving)793% DV
  2. 2

    Leavening agents, baking powder

    6 869 mg/ 100 g343,45 mg (5 g serving)550% DV
  3. 3

    Puddings, all flavors except chocolate

    2 368 mg/ 100 g189,44 mg (8 g serving)189% DV
  4. 4

    Leavening agents, baking powder

    2 191 mg/ 100 g100,79 mg (5 g serving)175% DV
  5. 5

    Seeds, cottonseed meal

    1 684 mg/ 100 g477,41 mg (28 g serving)135% DV
  6. 6

    Rice bran, crude

    1 677 mg/ 100 g1 978,86 mg (118 g serving)134% DV
  7. 7

    Puddings, chocolate flavor

    1 660 mg/ 100 g164,34 mg (10 g serving)133% DV
  8. 8

    Seeds, hemp seed

    1 650 mg/ 100 g495 mg (30 g serving)132% DV
  9. 9

    Beverages, Cocoa mix

    1 630 mg/ 100 g244,5 mg (15 g serving)130% DV
  10. 10

    Seeds, cottonseed flour

    1 597 mg/ 100 g1 501,18 mg (94 g serving)128% DV
  11. 11

    Seeds, cottonseed flour

    1 587 mg/ 100 g449,92 mg (28 g serving)127% DV
  12. 12

    Beverages, nutritional shake mix

    1 429 mg/ 100 g142,9 mg (10 g serving)114% DV
  13. 13

    Nutritional powder mix, high protein (Herbalife)

    1 429 mg/ 100 g178,63 mg (13 g serving)114% DV
  14. 14

    Nutritional powder mix, high protein

    1 429 mg/ 100 g628,76 mg (44 g serving)114% DV
  15. 15

    Smelt, dried (Alaska Native)

    1 400 mg/ 100 g112% DV
  16. 16

    Whey, acid, dried

    1 349 mg/ 100 g768,93 mg (57 g serving)108% DV
  17. 17

    Beverages, Protein powder whey based

    1 321 mg/ 100 g422,72 mg (32 g serving)106% DV
  18. 18

    Nutritional powder mix, whey based

    1 321 mg/ 100 g343,46 mg (26 g serving)106% DV
  19. 19

    Nutritional powder mix, protein

    1 321 mg/ 100 g409,51 mg (31 g serving)106% DV
  20. 20

    Cereals ready-to-eat, SUN COUNTRY

    1 314 mg/ 100 g210,24 mg (16 g serving)105% DV
  21. 21

    Gelatin desserts, dry mix

    1 293 mg/ 100 g82,75 mg (6 g serving)103% DV
  22. 22

    Gelatin desserts, dry mix

    1 293 mg/ 100 g116,37 mg (9 g serving)103% DV
  23. 23

    Beverages, Protein powder soy based

    1 272 mg/ 100 g572,4 mg (45 g serving)102% DV
  24. 24

    Nutritional powder mix, protein

    1 272 mg/ 100 g381,6 mg (30 g serving)102% DV
  25. 25

    Beverages, fruit-flavored drink

    1 239 mg/ 100 g99,12 mg (8 g serving)99% DV
  26. 26

    Fruit flavored drink, powdered

    1 239 mg/ 100 g148,68 mg (12 g serving)99% DV
  27. 27

    Seeds, pumpkin and squash seed kernels, dried

    1 233 mg/ 100 g1 590,57 mg (129 g serving)99% DV
  28. 28

    Seeds, pumpkin and squash seed kernels, roasted

    1 174 mg/ 100 g1 385,32 mg (118 g serving)94% DV
  29. 29

    Seeds, pumpkin and squash seed kernels, roasted

    1 174 mg/ 100 g1 385,32 mg (118 g serving)94% DV
  30. 30

    Pumpkin seeds, NFS

    1 174 mg/ 100 g1 690,56 mg (144 g serving)94% DV
  31. 31

    Pumpkin seeds, unsalted

    1 174 mg/ 100 g1 690,56 mg (144 g serving)94% DV
  32. 32

    Pumpkin seeds, salted

    1 160 mg/ 100 g1 670,4 mg (144 g serving)93% DV
  33. 33

    Mixed seeds

    1 160 mg/ 100 g1 682 mg (145 g serving)93% DV
  34. 34

    Seeds, sunflower seed kernels

    1 158 mg/ 100 g1 551,72 mg (134 g serving)93% DV
  35. 35

    Seeds, sunflower seed kernels

    1 158 mg/ 100 g1 551,72 mg (134 g serving)93% DV
  36. 36

    Seeds, sunflower seed kernels from shell

    1 155 mg/ 100 g1 478,4 mg (128 g serving)92% DV
  37. 37

    Seeds, sunflower seed kernels

    1 155 mg/ 100 g1 478,4 mg (128 g serving)92% DV
  38. 38

    Sunflower seeds, plain

    1 155 mg/ 100 g1 663,2 mg (144 g serving)92% DV
  39. 39

    Sunflower seeds, NFS

    1 155 mg/ 100 g1 663,2 mg (144 g serving)92% DV
  40. 40

    Cereals ready-to-eat, wheat germ

    1 146 mg/ 100 g324,89 mg (28 g serving)92% DV
  41. 41

    Wheat germ

    1 146 mg/ 100 g1 375,2 mg (120 g serving)92% DV
  42. 42

    Sunflower seeds, plain

    1 141 mg/ 100 g1 643,04 mg (144 g serving)91% DV
  43. 43

    Seeds, sunflower seed kernels

    1 139 mg/ 100 g1 537,65 mg (135 g serving)91% DV
  44. 44

    Seeds, sunflower seed kernels

    1 139 mg/ 100 g1 537,65 mg (135 g serving)91% DV
  45. 45

    Cereals ready-to-eat, SUN COUNTRY

    1 130 mg/ 100 g158,2 mg (14 g serving)90% DV
  46. 46

    Sunflower seeds, flavored

    1 103 mg/ 100 g1 588,32 mg (144 g serving)88% DV
  47. 47

    Babyfood, Snack, baked whole grain corn snack

    1 044 mg/ 100 g73,08 mg (7 g serving)84% DV
  48. 48

    Fish, whitefish, dried (Alaska Native)

    1 040 mg/ 100 g83% DV
  49. 49

    KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product

    1 024 mg/ 100 g286,72 mg (28 g serving)82% DV
  50. 50

    Wheat bran, crude

    1 013 mg/ 100 g587,54 mg (58 g serving)81% DV

Why Phosphorus, P matters

Phosphorus, P is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)700 mg per day

Best for these diets

The highest-ranking Phosphorus, P foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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