Which food is highest in phosphorus? Your comprehensive dietary guide

November 22, 2025 •

3 min read

With approximately 85% of the body's phosphorus stored in bones and teeth, this mineral is critical for skeletal health and energy production. Knowing which food is highest in phosphorus is key to meeting the daily recommended intake of 700 mg for adults.

Quick Summary

Several foods, particularly organ meats, cheese, and seeds, contain the highest concentrations of phosphorus. Absorption rates vary significantly between inorganic additives, animal sources, and plant-based foods containing phytic acid.

Key Points

Top Natural Sources: Organ meats like chicken liver and certain cheeses such as Romano contain the highest levels of natural phosphorus.
Highest Absorption: The most readily absorbed phosphorus comes from inorganic phosphate additives in processed foods, not natural sources.
Absorption Rate Varies: Animal-based phosphorus is absorbed more efficiently than plant-based sources due to the presence of phytic acid in plants.
Kidney Disease Concern: People with chronic kidney disease (CKD) need to carefully manage phosphorus intake to prevent complications like bone weakening and cardiovascular problems.
Benefits of Phosphorus: This essential mineral is crucial for strong bones and teeth, cellular energy production (ATP), DNA/RNA formation, and nerve function.
Managing High Intake: To reduce phosphorus intake, focus on whole foods, limit processed items with additives, and be aware that cooking methods like boiling can help lower content.

The Importance of Phosphorus

Phosphorus is the second most abundant mineral in the human body, playing a crucial role beyond just bone and dental health. It is a fundamental component of DNA and RNA, and is vital for cellular energy production in the form of adenosine triphosphate (ATP). Additionally, phosphorus helps activate enzymes, supports nerve function, and aids in maintaining a balanced pH within the body. The mineral works in close conjunction with calcium and vitamin D to support these essential bodily functions. For most healthy individuals, getting enough phosphorus through a varied diet is straightforward, but for those with chronic kidney disease (CKD), careful management of intake is necessary.

High-Phosphorus Food Breakdown

Identifying the highest sources of phosphorus is not just about quantity but also absorption rate. Inorganic phosphorus, often found as additives in processed foods, has an absorption rate of over 90%, while organic phosphorus from natural foods has a lower, but still significant, rate.

Organ Meats

Organ meats are exceptionally nutrient-dense and provide some of the highest levels of readily absorbable phosphorus. For example, a 3.5 oz (100g) serving of chicken liver can contain around 442 mg of phosphorus, while the same amount of beef brain has about 386 mg.

Dairy Products

Dairy is a well-known source of phosphorus. Cheeses, particularly hard varieties like Romano, contain a concentrated amount. Just one ounce of Romano cheese packs a substantial 760 mg of phosphorus. A cup of skim milk offers about 261 mg, and a cup of cottage cheese provides between 291-358 mg, depending on the fat content.

Seeds and Nuts

Many nuts and seeds are rich in this mineral, though the body's absorption is lower due to phytic acid content. However, soaking or sprouting can improve bioavailability.

Pumpkin Seeds: An ounce (28g) of roasted pumpkin seeds can offer around 341 mg of phosphorus.
Sunflower Seeds: Similarly, an ounce of roasted sunflower seeds contains approximately 332 mg.
Brazil Nuts: These nuts lead the pack with about 206 mg per ounce.

Legumes and Whole Grains

Certain legumes and whole grains are also good sources of phosphorus. A cup of boiled lentils provides 356 mg, and a cup of cooked amaranth contains 364 mg. While beneficial for health, the phosphorus in these plant-based foods is less absorbable than that from animal products.

Processed Foods with Additives

Perhaps the most potent source of highly absorbable phosphorus comes from additives found in processed foods. Ingredients like phosphoric acid and various phosphates are common in:

Cola beverages
Processed and enhanced meats
Certain baked goods and pancake mixes
Fast food items

Since this inorganic form is almost fully absorbed by the body, these items can significantly increase a person's phosphorus intake without providing additional nutritional benefits.

Comparison of Phosphorus Sources


Food Category	Example Food	Phosphorus (mg per 100g)	Absorption Rate	Key Takeaway
Organ Meat	Chicken Liver	~442	High (~40-70%)	A concentrated source of highly bioavailable phosphorus.
Cheese	Romano	~760	High (~40-70%)	A very high-phosphorus dairy option.
Seeds	Pumpkin Seeds	~341	Lower (due to phytic acid)	Good source, but bioavailability is reduced.
Legumes	Lentils	~179	Lower (due to phytic acid)	Healthy plant-based source with lower absorption.
Processed Meats	Enhanced Chicken	Highly Variable	Very High (>90%)	Adds inorganic phosphorus with very high absorption.

Managing Your Phosphorus Intake

For most people, excessive phosphorus intake is not a concern, as healthy kidneys efficiently excrete any surplus. However, for individuals with CKD, high phosphorus levels (hyperphosphatemia) can cause serious health complications, such as weakened bones and cardiovascular issues. In such cases, managing dietary intake is crucial. Boiling can reduce phosphorus content in some foods, and avoiding processed foods with phosphate additives is highly recommended. Choosing whole foods with natural phosphorus, especially plant-based options, can also help regulate absorption.

It is always wise to consult a healthcare professional or a registered dietitian to determine the best approach for your specific health needs.

Conclusion

While organ meats and hard cheeses like Romano contain some of the highest concentrations of naturally occurring phosphorus, the highest absorbed levels often come from hidden phosphate additives in processed foods and certain beverages. For the average healthy person, a varied diet provides sufficient amounts of this essential mineral for bone health and cellular function. Those with kidney issues, however, must be more deliberate about their food choices, favoring whole, less-processed options to manage their intake of this critical nutrient. Informed food choices are essential for harnessing the benefits of phosphorus without risking the dangers of excess. Read more on the topic from Healthline.

Frequently Asked Questions

Phosphorus is essential for building and maintaining strong bones and teeth, creating cellular energy in the form of ATP, and supporting nerve and muscle function.

Yes, food contains organic phosphorus from natural sources (plants and animals) and inorganic phosphorus from additives in processed foods. The body absorbs inorganic phosphorus most effectively.

You can check the ingredients list for words containing "phos" (e.g., phosphoric acid, sodium phosphate) to identify inorganic phosphate additives.

Yes, phosphorus from plant foods like nuts, seeds, and legumes is less bioavailable than that from animal products because it is stored as phytic acid, which humans cannot fully digest.

For healthy individuals, excess phosphorus is usually not a problem as the kidneys excrete it. However, people with kidney disease can develop hyperphosphatemia, which can lead to weakened bones and cardiovascular issues.

Yes, methods like boiling can reduce the phosphorus content of meats and vegetables. Boiling preserves less phosphorus than dry heat cooking methods like roasting.

Organ meats, such as chicken liver, and hard cheeses, like Romano, contain some of the highest concentrations of naturally occurring phosphorus per serving.