Which Fish Has High Phosphorus? The Ultimate Guide

December 18, 2025 •

4 min read

Phosphorus is the second most abundant mineral in the human body, with 85% of it found in bones and teeth. For those looking to increase their dietary intake, certain types of fish and seafood are excellent sources, playing a crucial role in cellular repair, energy production, and overall health.

Quick Summary

This guide details the specific fish and seafood varieties that offer the highest levels of phosphorus, along with an overview of their nutritional benefits. It explores the differences between fresh and processed fish, highlighting key health considerations for balanced intake.

Key Points

Sardines are King: Canned sardines, especially with bones, are one of the highest phosphorus sources among seafood, providing up to 450 mg per serving.
Shellfish is a Rich Source: Scallops and cuttlefish are packed with phosphorus, offering over 360 mg and 387 mg per 100g, respectively.
Oily Fish Offer a Dual Benefit: Fish like mackerel and herring are not only high in phosphorus but also rich in omega-3 fatty acids, supporting both bone and heart health.
Processing Impacts Levels: Canned fish containing bones provides more phosphorus than deboned fresh fish, but processed options may also contain high levels of inorganic phosphorus additives.
Consider Health Conditions: Individuals with kidney disease should be cautious about high phosphorus intake and consult a doctor, as excess phosphorus can be harmful.
Phosphorus is Essential for Bones: Working with calcium, phosphorus is a crucial component for building and maintaining strong bones and teeth.
It Fuels Your Cells: The mineral is integral to creating ATP, the body's primary energy currency, supporting overall cellular function and energy levels.

Top Fish and Seafood for High Phosphorus Content

When searching for a food source rich in phosphorus, seafood is a standout category. The mineral content can vary significantly, with some species containing substantially more than others. The following are some of the most concentrated sources, making them a smart choice for a mineral-rich diet.

Oily Fish

Oily fish are not only prized for their heart-healthy omega-3 fatty acids but also for their high phosphorus content. This combination makes them a powerhouse for both cardiovascular and skeletal health.

Sardines (Canned): These small, nutrient-dense fish are among the highest sources of phosphorus. A 3.75-ounce can of sardines drained in oil can provide a significant portion of your daily requirement, delivering around 450 mg. The bones, which are often consumed with canned sardines, are also a major contributor to their high mineral levels.
Mackerel: Atlantic mackerel is another excellent option, offering substantial phosphorus. A 3.5-ounce (100g) serving provides about 318 mg of phosphorus.
Herring: Cooked herring contains a notable amount of phosphorus, with a 3.5-ounce serving providing approximately 292 mg.

Shellfish and Mollusks

For those who enjoy seafood beyond finned fish, shellfish and mollusks are also exceptional sources of phosphorus.

Scallops: These delicate mollusks are packed with phosphorus. A 3-ounce serving of cooked scallops can contain over 360 mg of phosphorus.
Cuttlefish: Cuttlefish, a relative of the squid and octopus, is a very rich source of phosphorus, supplying 387 mg per 3.5 ounces (100g) cooked.
Crab: Different types of crab, such as Alaskan king crab or blue crab, also provide a healthy dose of phosphorus. A 3.5-ounce serving can have around 238 mg.

White Fish and Others

While typically containing less than their oily counterparts, many types of white fish also contribute to a healthy phosphorus intake.

Pollock: Often found in fish sticks and fast-food sandwiches, pollock is a moderate source of phosphorus, with a 3.5-ounce cooked serving offering 284 mg.
Carp: This freshwater fish provides a high level of phosphorus, with a 3.5-ounce serving containing 415 mg.

The Role of Phosphorus in the Body

Phosphorus is a vital mineral with numerous essential functions that go beyond just building bones.

Bone and Teeth Health: Along with calcium, phosphorus is a fundamental building block for strong bones and teeth. A balanced intake is critical for mineralization and preventing conditions like osteoporosis.
Cellular Function and Energy: It is a key component of ATP (adenosine triphosphate), the molecule that stores energy for cellular processes. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.
Kidney Function: The kidneys help regulate phosphorus levels in the blood, flushing out what the body doesn't need.
Nerve and Muscle Function: Phosphorus plays a role in nerve signaling and muscle contractions.

Considerations for High Phosphorus Intake

While beneficial, excessively high phosphorus intake, particularly for individuals with certain health conditions, can be problematic. The body's kidneys regulate blood phosphorus levels, but chronic kidney disease can impair this function, leading to hyperphosphatemia. In these cases, a low-phosphorus diet is often recommended, and phosphorus binders may be necessary.

It is also important to distinguish between organic phosphorus, found naturally in foods like fish, and inorganic phosphorus, added as an additive in many processed foods. The body absorbs inorganic phosphorus much more efficiently, and processed foods with additives can contribute to an overall higher intake.

Comparison Table: Phosphorus in Fish and Seafood

This table provides a quick comparison of the phosphorus content in 3.5-ounce (100g) cooked servings of various fish and seafood.


Seafood Type	Phosphorus (mg/100g)	Notes
Sardines (canned)	490	High content, especially with bones
Carp	415	Freshwater fish, very high content
Cuttlefish	387	Mollusk, rich source
Scallops	334	Good source, also rich in other minerals
Mackerel	318	Oily fish, also high in omega-3s
Herring	292	Oily fish, contains omega-3s
Pollock	284	Common white fish
Crab	278	Popular shellfish
Salmon (wild)	226	Oily fish, also high in omega-3s
Clams/Mollusks	198	Contains a good amount of minerals
Catfish	166	Lower content among fish on this list

Cooking Methods and Availability

The way fish is prepared and its form (fresh, frozen, canned) can influence its phosphorus content and availability. Canned fish that includes edible bones, like sardines and some types of salmon, typically has a higher phosphorus content. The phosphorus in animal-based foods like fish is also more bioavailable than phosphorus from plant-based sources. When buying seafood, consider fresh, frozen, or canned versions. Canned options with bones offer the highest yield of minerals, but it's important to be mindful of additives and sodium, which can be high in processed and canned products. Choosing fresh fish allows for greater control over sodium and other additives.

Conclusion

Incorporating fish and seafood that is high in phosphorus into your diet is a flavorful and effective way to support your body's essential functions, from fortifying bones to maintaining cellular energy. Sardines, mackerel, and scallops stand out as particularly rich sources. For those with specific health concerns, especially kidney issues, consulting a healthcare provider is essential to determine a suitable intake. However, for most individuals, adding a variety of phosphorus-rich seafood can be a delicious part of a balanced diet.

Phosphorus in diet: MedlinePlus Medical Encyclopedia is an authoritative source on the functions and dietary aspects of phosphorus.

Frequently Asked Questions

Among commonly consumed fish and seafood, canned sardines with bones typically contain the highest concentration of phosphorus, with a 3.75-ounce serving providing around 450 mg.

Yes, canned fish, especially varieties where the bones are soft and edible, like sardines and some canned salmon, usually have a higher phosphorus content than fresh fillets.

For most healthy individuals, excess phosphorus is excreted by the kidneys. However, people with chronic kidney disease need to monitor their intake closely, as high levels can be harmful.

Phosphorus is essential for building strong bones and teeth, producing energy (ATP), and aiding nerve and muscle function. It is the second most abundant mineral in the body.

Yes, other food sources high in phosphorus include dairy products like milk and yogurt, red meat, and poultry. Processed foods and fast foods can also be high in inorganic phosphorus additives.

Cooking methods generally do not significantly reduce the phosphorus content in fish. However, the presence of bones in canned fish significantly increases the amount of phosphorus consumed.

The phosphorus in fish is considered a high-quality, organic source, which is well-absorbed by the body. Processed foods often contain inorganic phosphorus additives, which are absorbed at an even higher rate.