USDA-derived rankings
Vegetarian 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 | Pizza (cheese) | 428 mg78% of daily reference | 200 mghigh |
| 3 | Lentils (cooked) | 356 mg65% of daily reference | 180 mghigh |
| 4 | Pumpkin Seeds | 344 mg63% of daily reference | 1,230 mghigh |
| 5 | Quinoa (cooked) | 281 mg51% of daily reference | 152 mgsource |
| 6 | Chickpeas (cooked) | 276 mg50% of daily reference | 168 mghigh |
| 7 | Tempeh | 266 mg48% of daily reference | 266 mghigh |
| 8 | Skimmed Milk | 253 mg46% of daily reference | 101 mgsource |
| 9 | Black Beans (cooked) | 241 mg44% of daily reference | 140 mgsource |
| 10 | Milk (semi-skimmed) | 238 mg43% of daily reference | 95 mgsource |
| 11 | Greek Yogurt | 230 mg42% of daily reference | 135 mgsource |
| 12 | Soybeans | 221 mg40% of daily reference | 245 mghigh |
| 13 | Mozzarella | 212 mg39% of daily reference | 354 mghigh |
| 14 | Whole Milk | 210 mg38% of daily reference | 84 mgsource |
| 15 | Oats (porridge, dry) | 209 mg38% of daily reference | 523 mghigh |
| 16 | Chia Seeds | 206 mg38% of daily reference | 860 mghigh |
| 17 | Eggs | 198 mg36% of daily reference | 198 mghigh |
| 18 | Pinto Beans | 191 mg35% of daily reference | 147 mgsource |
| 19 | Sunflower Seeds | 185 mg34% of daily reference | 660 mghigh |
| 20 | Kidney Beans | 185 mg34% of daily reference | 142 mgsource |
Meat and fish are excluded; eggs and dairy stay in.
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.