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Foods high in phosphorus

The most phosphorus per typical portion among 13,337 USDA reference foods: sardine, 730 mg in 1 cup, drained, 58% of the 1,250 mg Daily Value. 151 of the 1,024 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most phosphorus per portion?

  1. 1
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    730mg58% DV · 490 mg per 100 g · 471 mg per 200 calories
  2. 2
    Shrimp cocktail
    Shrimp cocktail · 1 cup (250 g)
    598mg48% DV · 239 mg per 100 g · 483 mg per 200 calories
  3. 3
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    572mg46% DV · 301 mg per 100 g · 386 mg per 200 calories
  4. 4
    Chicken
    Chicken, meatless · 1 cup (168 g)
    563mg45% DV · 335 mg per 100 g · 299 mg per 200 calories
  5. 5
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    500mg40% DV · 222 mg per 100 g · 294 mg per 200 calories
  6. 6
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    500mg40% DV · 222 mg per 100 g · 294 mg per 200 calories
  7. 7
    Meatballs
    Meatballs, meatless · 1 cup (144 g)
    495mg40% DV · 344 mg per 100 g · 349 mg per 200 calories
  8. 8
    Hemp seed
    Seeds, hemp seed, hulled · 3 tbsp (30 g)
    495mg40% DV · 1,650 mg per 100 g · 597 mg per 200 calories
  9. 9
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    493mg39% DV · 580 mg per 100 g · 734 mg per 200 calories
  10. 10
    Lamb
    Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered · 3 oz (85 g)
    468mg37% DV · 550 mg per 100 g · 764 mg per 200 calories
  11. 11
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    465mg37% DV · 332 mg per 100 g · 312 mg per 200 calories
  12. 12
    Brains
    Brains · 1 cup (140 g)
    465mg37% DV · 332 mg per 100 g · 443 mg per 200 calories
  13. 13
    Pork bacon
    Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium · 3 oz (85 g)
    453mg36% DV · 533 mg per 100 g · 197 mg per 200 calories
  14. 14
    Hummus
    Hummus, commercial · 1 cup (246 g)
    445mg36% DV · 181 mg per 100 g · 153 mg per 200 calories
  15. 15
    Tempeh
    Tempeh · 1 cup (166 g)
    442mg35% DV · 266 mg per 100 g · 277 mg per 200 calories
  16. 16
    Miso
    Miso · 1 cup (275 g)
    437mg35% DV · 159 mg per 100 g · 161 mg per 200 calories
  17. 17
    Flounder
    Fish, flounder, grilled · 1 large fillet (135 g)
    432mg35% DV · 320 mg per 100 g · 587 mg per 200 calories
  18. 18
    Perch
    Fish, perch, grilled · 1 large fillet (135 g)
    425mg34% DV · 315 mg per 100 g · 521 mg per 200 calories
  19. 19
    422mg34% DV · 497 mg per 100 g · 520 mg per 200 calories
  20. 20
    Chicken breast
    Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised · 1 piece (174 g)
    419mg34% DV · 241 mg per 100 g · 290 mg per 200 calories
  21. 21
    Dal
    Dal · 1 cup (240 g)
    413mg33% DV · 172 mg per 100 g · 237 mg per 200 calories
  22. 22
    411mg33% DV · 483 mg per 100 g · 501 mg per 200 calories
  23. 23
    Fish
    Fish, canned · 1 cup (135 g)
    406mg32% DV · 301 mg per 100 g · 386 mg per 200 calories
  24. 24
    Carp
    Fish, carp · 1 fillet, any size (90 g)
    406mg32% DV · 451 mg per 100 g · 423 mg per 200 calories
  25. 25
    Ground turkey
    Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles · 1 paired cooked w crumbles (155 g)
    401mg32% DV · 259 mg per 100 g · 235 mg per 200 calories
  26. 26
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    390mg31% DV · 459 mg per 100 g · 546 mg per 200 calories
  27. 27
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    390mg31% DV · 154 mg per 100 g · 318 mg per 200 calories
  28. 28
    Sheep milk
    Milk, sheep, fluid · 1 cup (245 g)
    387mg31% DV · 158 mg per 100 g · 293 mg per 200 calories
  29. 29
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    386mg31% DV · 168 mg per 100 g · 263 mg per 200 calories
  30. 30
    White fish
    Fish, white, mixed species, grilled · 1 large fillet (135 g)
    386mg31% DV · 286 mg per 100 g · 458 mg per 200 calories
  31. 31
    Skim milk yogurt
    Yogurt, plain, skim milk · 1 cup (8 fl oz) (245 g)
    385mg31% DV · 157 mg per 100 g · 561 mg per 200 calories
  32. 32
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    383mg31% DV · 450 mg per 100 g · 310 mg per 200 calories
  33. 33
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    383mg31% DV · 450 mg per 100 g · 310 mg per 200 calories
  34. 34
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    382mg31% DV · 283 mg per 100 g · 245 mg per 200 calories
  35. 35
    Whiting
    Fish, whiting, grilled · 1 large fillet (135 g)
    381mg30% DV · 282 mg per 100 g · 421 mg per 200 calories
  36. 36
    Imitation crab meat
    Imitation crab meat · 1 cup (135 g)
    381mg30% DV · 282 mg per 100 g · 594 mg per 200 calories
  37. 37
    Goose
    Goose, domesticated, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    378mg30% DV · 270 mg per 100 g · 177 mg per 200 calories
  38. 38
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    378mg30% DV · 280 mg per 100 g · 418 mg per 200 calories
  39. 39
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    376mg30% DV · 442 mg per 100 g · 514 mg per 200 calories
  40. 40
    Ham
    Ham · 1 cup (135 g)
    373mg30% DV · 276 mg per 100 g · 472 mg per 200 calories
  41. 41
    Calamari
    Calamari, cooked · 1 cup (135 g)
    371mg30% DV · 275 mg per 100 g · 355 mg per 200 calories
  42. 42
    Shellfish
    Shellfish, NFS · 1 cup (135 g)
    369mg30% DV · 273 mg per 100 g · 374 mg per 200 calories
  43. 43
    Heart
    Heart · 1 cup (145 g)
    365mg29% DV · 252 mg per 100 g · 307 mg per 200 calories
  44. 44
    Amaranth grain
    Amaranth grain, cooked · 1 cup (246 g)
    364mg29% DV · 148 mg per 100 g · 290 mg per 200 calories
  45. 45
    363mg29% DV · 427 mg per 100 g · 359 mg per 200 calories
  46. 46
    Scallops
    Mollusks, scallop, (bay and sea), cooked, steamed · 3 oz (85 g)
    362mg29% DV · 426 mg per 100 g · 768 mg per 200 calories
  47. 47
    Lentils
    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    356mg28% DV · 180 mg per 100 g · 310 mg per 200 calories
  48. 48
    Great northern beans
    Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
    356mg28% DV · 136 mg per 100 g · 239 mg per 200 calories
  49. 49
    Halibut
    Fish, halibut · 1 cup (135 g)
    355mg28% DV · 263 mg per 100 g · 301 mg per 200 calories
  50. 50
    Low fat yogurt
    Yogurt, plain, low fat · 1 cup (8 fl oz) (245 g)
    353mg28% DV · 144 mg per 100 g · 457 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much phosphorus a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 700 mg for women and 700 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-3460 mg460 mg
4-8500 mg500 mg
9-131,250 mg1,250 mg
14-181,250 mg1,250 mg
19-30700 mg700 mg
31-50700 mg700 mg
51 and older700 mg700 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodPhosphorus per 100 gIn the portion ranking
Leavening agents, baking powder, double-acting, straight phosphate9,918 mgnot an everyday portion (rule above)
Puddings, all flavors except chocolate, low calorie, instant, dry mix2,368 mgnot an everyday portion (rule above)
Seeds, cottonseed meal, partially defatted (glandless)1,684 mgnot an everyday portion (rule above)
Rice bran, crude1,677 mgnot an everyday portion (rule above)
Seeds, hemp seed, hulled1,650 mgranked 8
Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A1,630 mgnot an everyday portion (rule above)
Seeds, cottonseed flour, partially defatted (glandless)1,597 mgnot an everyday portion (rule above)
Beverages, nutritional shake mix, high protein, powder1,429 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Phosphorus: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov