Nutrition Guide: Phosphorus

Whole foods with the highest amounts of phosphorus…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Scallops
Amount: 4 oz (113 g) steamed
Phosphorus: 483
Soybeans
Amount: 1 cup cooked (172 g)
Phosphorus: 421
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Phosphorus: 398
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Phosphorus: 378
Salmon
Amount: 4 oz (113 g) wild, broiled
Phosphorus: 365
Lentils
Amount: 1 cup cooked (198 g)
Phosphorus: 356
Shrimp
Amount: 4 oz (113 g) lg steamed
Phosphorus: 347
Tempeh
Amount: 4 oz (113 g)
Phosphorus: 287
Quinoa
Amount: 1 cup cooked
Phosphorus: 281
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Phosphorus: 276
Chia Seeds
Amount: 2 tbs (28 g)
Phosphorus: 265
Edamame
Amount: 1 cup (155 g)
Phosphorus: 262
Navy Beans
Amount: 1 cup cooked (182 g)
Phosphorus: 262
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Phosphorus: 261
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Phosphorus: 259
Pinto Beans
Amount: 1 cup (171 g)
Phosphorus: 251
Kidney Beans
Amount: 1 cup (177 g)
Phosphorus: 244
Black Beans
Amount: 1 cup cooked
Phosphorus: 241
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Phosphorus: 240
Cashews
Amount: .25 cup (40 g)
Phosphorus: 237
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Phosphorus: 233
Sunflower Seeds
Amount: .25 cup (35 g)
Phosphorus: 231
Sesame Seeds
Amount: .25 cup dried (36 g)
Phosphorus: 226
Tofu
Amount: 4 oz (113 g)
Phosphorus: 215
Lima Beans
Amount: 1 cup (188 g) cooked
Phosphorus: 209
Oats
Amount: .25 cup uncooked (39 g)
Phosphorus: 204
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Phosphorus: 204
Split Peas
Amount: 1 cup cooked (196 g)
Phosphorus: 194
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Phosphorus: 185
Millet
Amount: 1 cup cooked (174 g)
Phosphorus: 174
Brown Rice
Amount: 1 cup cooked (195 g)
Phosphorus: 162
Barley
Amount: .33 cup dry (61.3 g)
Phosphorus: 162
Green Peas
Amount: 1 cup (138 g)
Phosphorus: 161
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Phosphorus: 145
Peanuts
Amount: .25 cup (36.5 g)
Phosphorus: 137
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Phosphorus: 125
Potatoes
Amount: 1 cup baked (173 g)
Phosphorus: 121
Buckwheat
Amount: 1 cup cooked (168 g)
Phosphorus: 118
Almonds
Amount: .25 cup (23 g)
Phosphorus: 111
Sweet Potato
Amount: 1 cup (200 g)
Phosphorus: 108
Broccoli
Amount: 1 cup (156 g)
Phosphorus: 105
Walnuts
Amount: .25 cup (30 g)
Phosphorus: 104
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Phosphorus: 102
Spinach
Amount: 1 cup (30g)
Phosphorus: 101
Asparagus
Amount: 1 cup (180g)
Phosphorus: 92
Flaxseeds
Amount: 2 tbs ground (14 g)
Phosphorus: 90
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Phosphorus: 87
Mushrooms, Crimini
Amount: 1 cup (72 g)
Phosphorus: 86.4
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Phosphorus: 86
Avocados
Amount: 1 cup, sliced (146g)
Phosphorus: 78
Onions
Amount: 1 cup cooked (210 g)
Phosphorus: 74
Summer Squash
Amount: 1 cup cooked (180 g)
Phosphorus: 70
Beets
Amount: 1 cup (170g)
Phosphorus: 65
Collard Greens
Amount: 1 cup cooked (190 g)
Phosphorus: 61
Corn, Yellow
Amount: 1 cooked (77 g)
Phosphorus: 59
Mustard Greens
Amount: 1 cup cooked (140 g)
Phosphorus: 59
Swiss Chard
Amount: 1 cup cooked (175 g)
Phosphorus: 58
Cabbage
Amount: 1 cup (150 g)
Phosphorus: 50
Bok Choy
Amount: 1 cup cooked (170 g)
Phosphorus: 49
Fennel
Amount: 1 cup raw (87 g)
Phosphorus: 44
Tomatoes
Amount: 1 cup (180 g)
Phosphorus: 43
Carrots
Amount: 1 cup (122 g)
Phosphorus: 43
Turnip Greens
Amount: 1 cup cooked (144 g)
Phosphorus: 42
Cauliflower
Amount: 1 cup (124 g)
Phosphorus: 40
Winter Squash
Amount: 1 cup cooked (205 g)
Phosphorus: 39
Kale
Amount: 1 cup (130 g)
Phosphorus: 36
Green Beans
Amount: 1 cup (125 g)
Phosphorus: 36
Raspberries
Amount: 1 cup fresh (123 g)
Phosphorus: 36
Strawberries
Amount: 1 cup (144 g)
Phosphorus: 35
Grapes
Amount: 1 cup (151 g)
Phosphorus: 30
Romaine Lettuce
Amount: 2 cups (94 g)
Phosphorus: 28
Papaya
Amount: 1 medium (276 g)
Phosphorus: 28
Miso
Amount: 1 tbs (17 g)
Phosphorus: 27
Bananas
Amount: 1 medium (118 g)
Phosphorus: 26
Cucumber
Amount: 1 cup raw (104 g)
Phosphorus: 25
Bell Peppers
Amount: 1 cup (92 g)
Phosphorus: 24
Cantaloupe
Amount: 1 cup (160 g)
Phosphorus: 24
Celery
Amount: 1 cup raw (101 g)
Phosphorus: 24
Kiwifruit
Amount: 1 2" fresh (69 g)
Phosphorus: 23
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Phosphorus: 21
Pears
Amount: 1 medium (178 g)
Phosphorus: 21
Apple
Amount: 1 Medium (182 g)
Phosphorus: 20
Blueberries
Amount: 1 cup (148 g)
Phosphorus: 18
Mangos
Amount: 1 cup (165 g)
Phosphorus: 18
Oranges
Amount: 1 medium (131 g)
Phosphorus: 18
Parsley
Amount: .5 cup (30.4 g)
Phosphorus: 18
Sea Vegetables
Amount: 1 tbs dried (5 g)
Phosphorus: 18
Leeks
Amount: 1 cup cooked (104 g)
Phosphorus: 18
Watermelon
Amount: 1 cup (152 g)
Phosphorus: 17
Eggplant
Amount: 1 cup cooked (99 g)
Phosphorus: 15
Pineapple
Amount: 1 cup (165 g)
Phosphorus: 13
Cranberries
Amount: 1 cup fresh (100 g)
Phosphorus: 13
Basil
Amount: .5 cup (21 g)
Phosphorus: 12
Plums & Prunes
Amount: 1 fresh (66 g)
Phosphorus: 11
Grapefruit
Amount: .5 medium (128 g)
Phosphorus: 10
Apricots
Amount: 1 whole (35 g)
Phosphorus: 8
Figs
Amount: 1 medium fresh (50 g)
Phosphorus: 7
Arugula
Amount: .5 cup (10 g)
Phosphorus: 5.2
Lemons & Limes
Amount: .25 cup (61 g)
Phosphorus: 5
Olives, Black
Amount: 1 cup (134 g)
Phosphorus: 4
Cilantro
Amount: .5 cup (8 g)
Phosphorus: 4