Which food has the highest amount of phosphorus?

January 14, 2026 •

4 min read

Phosphorus is the second most abundant mineral in the human body, with 85% found in our bones and teeth. While many foods contain this essential mineral, certain sources, such as processed cheese and pumpkin seeds, offer exceptionally high concentrations per serving.

Quick Summary

This article explores the foods richest in phosphorus, including dairy, seeds, organ meats, and convenience items with added phosphates. It details the difference between natural and additive-based phosphorus and its absorbability. Key dietary sources are compared and important considerations for phosphorus intake are discussed.

Key Points

Processed foods often have the highest amount: Inorganic phosphate additives in items like fast food, deli meats, and sodas are highly absorbed and contribute significantly to overall intake.
Pumpkin seeds are a top natural source: Among whole foods, pumpkin seeds offer one of the highest concentrations of phosphorus per serving.
Organ meats are exceptionally rich: Liver and other organ meats provide a dense, highly absorbable source of organic phosphorus.
Certain dairy products rank high: Hard and processed cheeses, as well as low-fat yogurt, are concentrated sources of well-absorbed phosphorus.
Plant phosphorus has lower bioavailability: The phosphorus in seeds, nuts, and legumes is bound by phytates, reducing the amount the body can absorb compared to animal sources.
Kidney function is key to regulation: Healthy kidneys effectively excrete excess phosphorus, but those with chronic kidney disease must manage intake to prevent buildup.

Top Contenders for the Highest Phosphorus Content

While many foods provide phosphorus, a few sources stand out for their exceptionally high concentration. The very top spot is often held by specific processed foods with added inorganic phosphates, which are more readily absorbed than naturally occurring (organic) phosphorus. However, focusing on whole food sources provides a clearer picture for a healthy diet. Among natural options, certain types of seeds and cheese are notable for their density of this mineral.

Dairy Products

Dairy is a well-known source of phosphorus. Different products contain varying amounts, with hard and processed cheeses often topping the list. For example, some processed American cheese slices can contain significantly higher amounts per serving than a cup of milk or yogurt.

Nuts and Seeds

Seeds, particularly pumpkin and sunflower seeds, are extremely rich in phosphorus. Just a quarter cup of pumpkin seeds can contain several hundred milligrams. Brazil nuts are another powerhouse, providing a large dose per ounce. However, it's important to remember that most of the phosphorus in these plant-based sources is bound as phytic acid (or phytates), which can reduce its absorption by the body. Soaking, sprouting, or fermenting can help increase bioavailability.

Meats and Seafood

Animal proteins are generally excellent sources of phosphorus due to its concentration in muscle and organ tissues. Organ meats, such as liver and brain, are especially dense with this nutrient. Certain types of seafood, including scallops, crab, and various fish like salmon and sardines, also rank highly. The phosphorus in animal-based foods is considered organic and is absorbed more efficiently by the body compared to plant sources.

Processed Foods with Phosphate Additives

It is crucial to recognize that many processed and convenience foods contain inorganic phosphate additives. These are used as preservatives, emulsifiers, and flavor enhancers. The phosphorus from these additives is almost completely absorbed by the body, much more so than naturally occurring phosphorus. Foods like dark-colored sodas, processed deli meats, fast food, and certain ready-to-eat meals can significantly contribute to one's overall intake, often without explicit labeling of the exact phosphorus amount.

Comparison of Phosphorus Content in High-Ranking Foods

To better illustrate the differences, here is a comparison of phosphorus content in various top sources. All values are approximate and can vary by brand and preparation.


Food (per standard serving)	Serving Size	Approximate Phosphorus (mg)	Source Type	Bioavailability
Pumpkin Seeds	1/4 cup (60mL)	~676	Plant (organic)	Moderate (phytates)
Processed Cheese Slices	1.5 oz (50g)	414-468	Processed (inorganic)	High
Chicken Liver	3.5 oz (100g)	~442	Animal (organic)	High
Yogurt (plain, low-fat)	1 cup (245g)	~353	Dairy (organic)	High
Lentils (cooked)	1 cup (198g)	~356	Plant (organic)	Moderate (phytates)
Atlantic Salmon	3 oz (85g)	~214	Seafood (organic)	High
Whole Wheat Bread	1 slice	~60-68	Plant (organic)	Moderate (phytates)

Vegetarian Sources of Phosphorus

For those on a vegetarian or vegan diet, ample phosphorus can still be obtained, though considerations regarding absorption are important. The richest plant-based sources include legumes (lentils, beans), nuts (Brazil nuts, almonds), and seeds (pumpkin, sunflower). Whole grains like quinoa and amaranth also contribute significantly. To maximize absorption, soaking, sprouting, or fermenting these items can help break down phytic acid. Dairy products are a very bioavailable vegetarian source, with cheese and yogurt being excellent choices.

The Role of Phosphorus in the Body

Phosphorus is vital for numerous bodily functions beyond just bone health. It plays a critical role in energy metabolism as a component of ATP (adenosine triphosphate), the body's primary energy molecule. It is also part of DNA and RNA, and it helps balance the body's pH. Healthy kidneys regulate phosphorus levels by filtering out excess, but in individuals with kidney disease, careful dietary management is essential.

Conclusion

While processed foods with phosphate additives may technically have the highest, most absorbable concentrations of phosphorus, relying on these is not a healthy choice. For the highest amount of organic, nutritious phosphorus, certain seeds, organ meats, and specific dairy products are the leading candidates. Pumpkin seeds and organ meats like liver offer exceptional levels, while hard cheeses and yogurt provide readily available sources. By focusing on a balanced intake from these whole-food sources, most individuals can easily meet their daily requirements for this vital mineral.

Cautions and Considerations

While obtaining sufficient phosphorus is important, excess intake, especially from highly absorbable inorganic additives, can pose health risks. Individuals with chronic kidney disease need to monitor their phosphorus consumption carefully, as impaired kidney function can lead to a buildup of the mineral in the blood. Consulting with a healthcare provider or a registered dietitian is always recommended to ensure appropriate intake, particularly when dealing with health conditions.

Frequently Asked Questions

Phosphorus is vital for building strong bones and teeth, forming ATP for energy, repairing cells and tissues, filtering waste in the kidneys, and ensuring proper nerve function.

The Recommended Dietary Allowance (RDA) for phosphorus for most adults aged 19 and older is 700 milligrams per day.

Yes. Phosphorus from animal sources (organic phosphorus) is more efficiently absorbed. In plant foods, much of the phosphorus is bound by phytates, which the human body cannot fully digest, leading to lower absorption.

For most healthy individuals, excess phosphorus is excreted by the kidneys. However, those with chronic kidney disease are at risk of a buildup (hyperphosphatemia), which can lead to complications like heart disease.

Excellent vegetarian sources include pumpkin seeds, lentils, beans (like chickpeas and kidney beans), nuts (such as Brazil nuts and almonds), and dairy products like yogurt and cheese.

For most healthy people, a varied diet is sufficient. However, for those managing chronic kidney disease or trying to limit intake, avoiding processed foods with added phosphate additives is important due to their high absorbability.

Soaking, sprouting, and fermenting grains, seeds, and legumes can help break down the phytic acid, thereby increasing the amount of phosphorus available for absorption.