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Foods high in phosphorus include dairy foods such as yogurt, milk and cheese, fish and shellfish, meat and poultry, beans and lentils, seeds and nuts, and whole grains. In USDA data a cup of plain nonfat yogurt has about 385 milligrams of phosphorus and an ounce of dried pumpkin seed kernels about 350 milligrams, close to 30% of the FDA Daily Value of 1,250 milligrams. Phosphorus is also added to many processed foods as phosphate additives, which rarely show up in a nutrient table. Below are USDA values for common phosphorus foods, how plant and added phosphorus differ, what the NIH Office of Dietary Supplements (ODS) reports, and why people with kidney disease should ask their clinician.
Peptide Labs does not sell phosphorus foods or phosphorus products. This article is general nutrition information, not medical advice.
Key Takeaways
- Phosphorus is in most protein foods: dairy, fish, meat, poultry, eggs, beans, nuts and seeds.
- ODS reports that most Americans already take in more phosphorus than the RDA, and deficiency from diet is rare.
- Much of the phosphorus in seeds and beans is bound as phytic acid, which people absorb poorly.
- Phosphate additives in processed foods are absorbed well and can add a large share of daily intake.
- People with kidney disease have different needs; NIDDK advises working with a health care professional.
What phosphorus does and how much Americans eat
Phosphorus is a mineral found in bones, teeth, DNA and RNA. It is part of the phospholipids in cell membranes and of ATP, the molecule cells use to store and move energy. According to ODS, about 85% of the body’s phosphorus is in the bones and teeth. Calcium and phosphorus work together in bone, which is why our calcium foods guide overlaps with this one.
Unlike many nutrients, phosphorus is rarely short in the US diet. ODS reports average intakes from food of 1,189 milligrams a day in women and 1,596 milligrams in men (NHANES 2015 to 2016), and notes that deficiency is almost never caused by diet; when it happens, medical conditions are usually the reason. Dairy supplies about 20% of US phosphorus intake, bakery products about 10%, and vegetables and chicken about 5% each, per ODS.
High phosphorus foods: a USDA table
Values come from the USDA FoodData Central SR Legacy database, with FDC IDs, per typical serving. Percent Daily Value uses the FDA Daily Value for phosphorus of 1,250 milligrams. The amounts reflect phosphorus naturally present in these plain foods, not added phosphates.
| Food (USDA FDC ID) | Serving | Phosphorus | % DV |
|---|---|---|---|
| Sardines, canned in oil (175139) | 1 can (92 g) | 451 mg | 36% |
| Soybeans, boiled (174271) | 1 cup | 421 mg | 34% |
| Beef liver, pan-fried (168627) | 3 oz | 412 mg | 33% |
| Yogurt, plain, skim milk (170887) | 1 cup | 385 mg | 31% |
| Scallops, steamed (167742) | 3 oz | 362 mg | 29% |
| Lentils, boiled (172421) | 1 cup | 356 mg | 29% |
| Pumpkin seed kernels, dried (170556) | 1 oz | 350 mg | 28% |
| Sunflower seed kernels, dry-roasted (170563) | 1 oz | 327 mg | 26% |
| Quinoa, cooked (168917) | 1 cup | 281 mg | 22% |
| Chickpeas, boiled (173757) | 1 cup | 276 mg | 22% |
| Black beans, boiled (173735) | 1 cup | 241 mg | 19% |
| Tofu, firm, calcium sulfate (172475) | 1/2 cup | 239 mg | 19% |
| Milk, 1% (170872) | 1 cup | 232 mg | 19% |
| Pork tenderloin, roasted (168250) | 3 oz | 227 mg | 18% |
| Salmon, Atlantic, farmed, cooked (175168) | 3 oz | 214 mg | 17% |
| Brown rice, cooked (169704) | 1 cup | 208 mg | 17% |
| Shrimp, cooked (175180) | 3 oz | 201 mg | 16% |
| Chicken breast, roasted (171477) | 3 oz | 194 mg | 16% |
| American process cheese (171290) | 1 oz | 182 mg | 15% |
| Cashews, raw (170162) | 1 oz | 168 mg | 13% |
| Oats, dry (173904) | 1/2 cup | 166 mg | 13% |
| Cheddar cheese (173414) | 1 oz | 129 mg | 10% |
| Egg, hard-boiled (173424) | 1 large | 86 mg | 7% |
Foods high in phosphorus by food group
Dairy
Yogurt and milk are among the most concentrated everyday sources. In USDA data a cup of 1% milk has about 232 milligrams and an ounce of cheddar about 129 milligrams. Process cheese is higher than cheddar per ounce in USDA data. Our Greek yogurt and cottage cheese guides list other dairy values.
Fish, shellfish, meat and poultry
Canned sardines with bones, scallops and liver top this group. Salmon, pork, chicken, turkey and shrimp land near 190 to 230 milligrams per 3 ounces, and cod is lower at about 117 milligrams (USDA). These overlap with our high-protein foods list; see also our sardines and shrimp guides.
Beans, seeds, nuts and grains
Plant foods carry plenty of phosphorus on paper: lentils, chickpeas, tofu, pumpkin seeds, sunflower seeds, cashews, oats, quinoa and brown rice. The next section explains why the number on paper is not the whole story.
Plant phosphorus and phytic acid
ODS explains that the phosphorus in seeds and unleavened breads is stored as phytic acid. Human intestines lack phytase, the enzyme that frees it, so much of that phosphorus is not absorbed. Overall, people absorb about 40% to 70% of the phosphorus naturally in food, more from animal foods than from plants. NIDDK makes the same point: the body absorbs more phosphorus from meat and poultry than from beans and seeds. ODS adds that calcium from foods and supplements can bind some phosphorus in the gut.
Phosphate additives: the phosphorus a table misses
ODS lists phosphoric acid, sodium phosphate and sodium polyphosphate among the phosphate additives used in processed foods to keep moisture or color and to stabilize frozen foods. Per ODS, foods with these additives average 67 milligrams more phosphorus per serving than similar foods without them, and additives are estimated to supply 300 to 1,000 milligrams a day, about 10% to 50% of intake in Western countries. ODS puts absorption of phosphorus from additives at about 70%.
Labels make this hard to see. ODS notes that FDA does not require phosphorus on the Nutrition Facts label unless it has been added, and USDA SR Legacy values describe standard versions of foods, not every brand. NIDDK suggests reading the ingredient list for words containing “PHOS”, such as phosphoric acid, disodium phosphate and monosodium phosphate, and points out that some packaged meats and poultry have added phosphorus. For comparison, USDA lists 33 milligrams of phosphorus in a 12 fluid ounce can of regular cola (FDC 174852).
Low phosphorus foods
NIDDK describes fruits and vegetables as naturally low in phosphorus. The ODS food table agrees: a medium apple has about 20 milligrams, a clementine about 16 milligrams, half a cup of chopped tomatoes about 22 milligrams and brewed green tea none. In USDA data half a cup of boiled cauliflower has about 20 milligrams and half a cup of boiled broccoli about 52 milligrams. Many of these foods are also covered in our potassium foods guide, which matters because kidney diets often limit potassium too.
Phosphorus and kidney disease: ask your clinician
NIDDK explains that damaged kidneys cannot remove phosphorus from the blood as well as healthy kidneys. Phosphorus can build up, and too much in the blood can harm blood vessels, thin the bones and cause itchy skin and bone and joint pain. A health care professional can check blood phosphorus with a blood test, and NIDDK notes that nutrition needs change as kidney disease advances.
ODS adds a caution: cutting phosphorus can also cut protein, because many phosphorus-rich foods are protein foods. That is why a kidney eating plan should come from your nephrologist or a registered dietitian, not from a food list. If you have kidney disease, ask your clinician before changing your phosphorus, protein or potassium intake; our low-sodium foods guide covers the sodium side.
ODS reference values and medicine interactions
| Group (ODS) | RDA per day | Upper limit per day |
|---|---|---|
| Adults 19 to 50 | 700 mg | 4,000 mg (3,500 mg in pregnancy) |
| Adults 51 to 70 | 700 mg | 4,000 mg |
| Adults 71+ | 700 mg | 3,000 mg |
| Ages 9 to 18 | 1,250 mg | 4,000 mg |
These are population reference values from ODS, not personal targets. ODS notes that high phosphorus intakes rarely cause problems in healthy people. Medicines can matter: ODS reports that antacids with aluminum hydroxide bind phosphorus and long-term use can lower blood levels, and calcium carbonate antacids also reduce absorption. Laxatives containing sodium phosphate can raise blood phosphate, and FDA warned about them after reports of deaths when people took more than the label directs, especially with kidney disease, heart disease or dehydration. Our foods high in choline guide uses the same USDA method.
Frequently Asked Questions
Which foods are highest in phosphorus?
In USDA data, canned sardines with bones, soybeans, beef liver, plain yogurt, scallops, lentils, pumpkin seeds and sunflower seeds are among the highest per serving.
Are eggs high in phosphorus?
Moderately. One large hard-boiled egg has about 86 milligrams in USDA data, about 7% of the Daily Value.
Why is phosphorus not listed on most food labels?
FDA only requires phosphorus on the Nutrition Facts label when it has been added, according to ODS. Check the ingredient list for words with PHOS.
Is the phosphorus in beans absorbed as well as in meat?
No. Much of the phosphorus in beans and seeds is bound as phytic acid, and ODS and NIDDK both note that people absorb more phosphorus from animal foods.
What are phosphate additives?
Ingredients such as phosphoric acid, sodium phosphate and sodium polyphosphate, used in processed foods for moisture, color and texture. ODS reports they are absorbed at about 70%.
Should I limit phosphorus?
Most healthy people do not need to track it, per ODS. If you have kidney disease, ask your clinician or a registered dietitian; NIDDK says needs change as the disease advances.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have kidney disease. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Choline: USDA Table of Choline Rich Foods, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.