Nutrient guide
Foods high in phosphorus
Phosphorus is found in most protein-rich foods: seeds, fish, meat, dairy and beans. Here is how much adults are advised to get each day, and 15 common foods ranked by phosphorus per serving.
What is phosphorus?
Phosphorus is a mineral that, together with calcium, makes up most of the structure of bones and teeth. Every cell also uses it to store and move energy and to build DNA and cell membranes.
It is widespread in food, especially in seeds, fish, meat, dairy, beans and whole grains. Phosphate additives in some processed foods and drinks add more, so the ingredients list is a useful guide.
How much phosphorus do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 700 mg | 700 mg |
| 31–50 years | 700 mg | 700 mg |
| 51 years and older | 700 mg | 700 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Phosphorus in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Hulled hemp seeds | 3 tbsp (30 g) | 495 | 1,650 |
| Beef liver (braised) | 3 oz (85 g) | 422 | 497 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 417 | 490 |
| Roasted pumpkin seeds | 1 oz (28 g) | 333 | 1,174 |
| Roasted sunflower seeds | 1 oz (28 g) | 327 | 1,155 |
| Canned pink salmon | 3 oz (85 g) | 322 | 379 |
| Clams (cooked) | 3 oz (85 g) | 287 | 338 |
| Yellowfin tuna (cooked) | 3 oz (85 g) | 283 | 333 |
| Quinoa (cooked) | 1 cup (185 g) | 281 | 152 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 259 | 305 |
| Atlantic herring (cooked) | 3 oz (85 g) | 258 | 303 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 255 | 102 |
| Plain low-fat yogurt | 1 container (170 g) | 245 | 144 |
| Chia seeds | 1 oz (28 g) | 244 | 860 |
| Mussels (cooked) | 3 oz (85 g) | 242 | 285 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170148, 168626, 175139, 170557, 170563, 175175, 171975, 172006, 168917, 173692, 175117, 170880, 170886, 170554, 174217.
How to see your own phosphorus intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Phosphorus is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much phosphorus do adults need per day?
The U.S. reference value for adults is 700 mg a day.
Which foods are highest in phosphorus?
Among the foods in the table, hulled hemp seeds (495 mg), beef liver (422 mg), and sardines canned in oil (417 mg) have the most per serving. Per 100 g, the most concentrated are hulled hemp seeds (1,650 mg), roasted pumpkin seeds (1,174 mg), and roasted sunflower seeds (1,155 mg).
How can I track my phosphorus intake?
Log your meals in Track Macro. The free All nutrients view shows phosphorus against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.