USDA-derived rankings
Foods high in phosphorus
Phosphorus pairs with calcium in bone and carries energy in every cell as part of ATP.
Who this is for: Useful mainly for completeness: phosphorus follows protein, so most people are covered.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 550 mg a day.
The clear number one
Hemp Seeds
One serving (30g) gives you 495 mg of phosphorus, around 90% of the daily reference in one go.
See the full nutrition score for hemp seedsThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Hemp Seeds | 495 mg90% of daily reference | 1,650 mghigh |
| 2 | Sardines (canned) | 451 mg82% of daily reference | 490 mghigh |
| 3 | Tuna Steak | 433 mg79% of daily reference | 333 mghigh |
| 4 | Pizza (cheese) | 428 mg78% of daily reference | 200 mghigh |
| 5 | Beef Liver | 422 mg77% of daily reference | 497 mghigh |
| 6 | Halibut | 402 mg73% of daily reference | 287 mghigh |
| 7 | Haddock | 389 mg71% of daily reference | 278 mghigh |
| 8 | Chicken Breast | 388 mg70% of daily reference | 228 mghigh |
| 9 | Scallops | 383 mg70% of daily reference | 426 mghigh |
| 10 | Salmon Fillet | 378 mg69% of daily reference | 252 mghigh |
| 11 | Lentils (cooked) | 356 mg65% of daily reference | 180 mghigh |
| 12 | Trout | 351 mg64% of daily reference | 270 mghigh |
| 13 | Sirloin Steak | 350 mg64% of daily reference | 233 mghigh |
| 14 | Pumpkin Seeds | 344 mg63% of daily reference | 1,230 mghigh |
| 15 | Sea Bass | 322 mg59% of daily reference | 248 mghigh |
| 16 | Pork Tenderloin | 320 mg58% of daily reference | 267 mghigh |
| 17 | Mackerel | 306 mg56% of daily reference | 278 mghigh |
| 18 | Mussels | 285 mg52% of daily reference | 285 mghigh |
| 19 | Turkey Mince | 285 mg52% of daily reference | 259 mghigh |
| 20 | Pork Chop | 283 mg52% of daily reference | 218 mghigh |
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for phosphorus is 550 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.