Foods highest in phosphorus
After calcium, phosphorus is the most abundant mineral in bones. It is also part of the molecules cells use to store and use energy.
The food highest in phosphorus on Micela is Sunflower: 1,155 mg per 100 g.
FDA Daily Value: 1,250 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in phosphorus per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🌻 Sunflower | 1,155 mg | 92 % | 328 mg (1 oz) |
| 2 | 🥣 Oats | 523 mg | 42 % | 816 mg (1 cup, dry) |
| 3 | 🥓 Bacon | 506 mg | 40 % | 41 mg (1 slice, cooked) |
| 4 | 🧀 Cheese | 385 mg | 31 % | 470 mg (1 cup, crumbled) |
| 5 | 🥜 Peanut | 363 mg | 29 % | 103 mg (1 oz) |
| 6 | 🍘 Rice cracker | 362 mg | 29 % | — |
| 7 | 🍿 Popcorn | 358 mg | 29 % | 28.6 mg (1 cup) |
| 8 | 🌾 Wheat | 357 mg | 29 % | 428 mg (1 cup of flour) |
| 9 | 🧀 Quesadilla | 347 mg | 28 % | 673 mg (1 large quesadilla) |
| 10 | 🌰 Walnut | 346 mg | 28 % | 96.9 mg (7 walnuts) |
| 11 | 🫕 Fondue | 325 mg | 26 % | 660 mg (1 serving with bread) |
| 12 | 🍫 Chocolate | 308 mg | 25 % | 87.5 mg (1 oz) |
| 13 | 🎣 Hake | 285 mg | 23 % | 205 mg (1 fillet) |
| 14 | 🍥 Fish cake | 282 mg | 23 % | 84.6 mg (4 slices) |
| 15 | 🐙 Octopus | 279 mg | 22 % | 237 mg (3 oz) |
| 16 | 🧆 Falafel | 273 mg | 22 % | 273 mg (5 pieces with tahini sauce) |
| 17 | 🫓 Pupusa | 271 mg | 22 % | 317 mg (1 pupusa) |
| 18 | 🫔 Enchiladas | 268 mg | 21 % | 689 mg (2 enchiladas) |
| 19 | 🍖 Roast pork leg | 263 mg | 21 % | 368 mg (1 serving) |
| 20 | 🐟 Salmon | 252 mg | 20 % | 214 mg (3 oz) |
Per serving: the 10 that give the most phosphorus in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🥣 Oats | 1 cup, dry (156 g) | 816 mg |
| 2 | 🫔 Enchiladas | 2 enchiladas (257 g) | 689 mg |
| 3 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 673 mg |
| 4 | 🫕 Fondue | 1 serving with bread (203 g) | 660 mg |
| 5 | 🧀 Cheese | 1 cup, crumbled (122 g) | 470 mg |
| 6 | 🌯 Burrito | 1 burrito (300 g) | 460 mg |
| 7 | 🥘 Paella | 1 plate (353 g) | 440 mg |
| 8 | 🌾 Wheat | 1 cup of flour (120 g) | 428 mg |
| 9 | 🫙 Soybean | 1 cup, cooked (172 g) | 421 mg |
| 10 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 388 mg |
Highest in phosphorus in each family
- 🍎 Fruits: Avocado, 52 mg per 100 g
- 🥦 Vegetables: Garlic, 153 mg per 100 g
- 🌾 Grains, breads & pasta: Oats, 523 mg per 100 g
- 🫘 Legumes: Soybean, 245 mg per 100 g
- 🥩 Meat & eggs: Bacon, 506 mg per 100 g
- 🐟 Fish & seafood: Hake, 285 mg per 100 g
- 🧀 Dairy: Cheese, 385 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 1,155 mg per 100 g
- 🌶️ Spices & herbs: Basil, 56 mg per 100 g
- ☕ Drinks: Wine, 23 mg per 100 g
- 🍰 Sweets & desserts: Chocolate, 308 mg per 100 g
- 🍽️ World dishes: Quesadilla, 347 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most phosphorus?
Among 180 common foods, sunflower: 1,155 mg per 100 g, followed by oats (523 mg) and bacon (506 mg).
Which food gives the most phosphorus per serving?
Oats: 816 mg in 1 cup, dry (156 g).
How much phosphorus do you need per day?
The FDA Daily Value is 1,250 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)