Which food is the highest in phosphorus?

November 15, 2025 •

3 min read

Phosphorus is the body's second most abundant mineral, with 85% of it residing in our bones and teeth. When determining which food is the highest in phosphorus, the answer isn't simple, as it depends on concentration, serving size, and how well the body can absorb it from different sources.

Quick Summary

An in-depth look at the highest phosphorus foods, covering potent sources like seeds, cheese, organ meats, and processed foods. The article also addresses absorption differences between animal and plant-based phosphorus.

Key Points

Seeds and Cheese are Concentrated: Pumpkin seeds, sunflower seeds, and hard cheeses like Parmesan contain some of the highest phosphorus levels per serving.
Organ Meats are Nutrient-Dense: Liver and brain are extremely potent sources of highly absorbable phosphorus.
Processed Foods are High in Bioavailable Additives: Many pre-packaged foods and beverages contain phosphate additives that are absorbed more efficiently than natural sources.
Absorption Varies by Source: The body absorbs phosphorus much better from animal products (e.g., dairy, meat) than from plant-based items, where phytic acid can inhibit uptake.
Daily Intake is Typically Sufficient: Most healthy adults easily meet their phosphorus needs through a balanced diet rich in protein-based foods.
Excess Intake Can Be Harmful: High phosphorus levels can be dangerous for individuals with kidney disease, potentially leading to bone and heart issues.
Look Beyond Concentration: When considering dietary impact, the bioavailability of phosphorus is as important as its raw concentration in a food item.

Phosphorus is a vital mineral that plays a crucial role in numerous bodily functions, including energy production, cell repair, and maintaining the structural integrity of bones and teeth. While most people get enough phosphorus through a varied diet, understanding the richest sources is important for those who need to monitor their intake, such as individuals with chronic kidney disease. This guide will explore which food is the highest in phosphorus across different categories, highlighting the nuances of bioavailability.

Seeds and Nuts: Plant-Based Powerhouses

Seeds and nuts are often among the most concentrated plant-based sources of phosphorus. While all plant sources contain a less-absorbable form of phosphorus known as phytic acid (or phytates), they still offer a substantial amount of this mineral.

Pumpkin and Squash Seeds: Roasted, unsalted pumpkin and squash seeds are an exceptional source. A single ounce can provide a significant portion of your daily value.
Sunflower Seeds: Similar to pumpkin seeds, roasted sunflower seeds are a rich source of phosphorus, making them an easy snack or salad topping.
Brazil Nuts: These nuts top the list for phosphorus among tree nuts, with just one ounce providing 16% of the daily value.
Almonds and Cashews: Other popular nuts like almonds and cashews also contain substantial amounts of phosphorus.

To improve the bioavailability of phosphorus from these plant-based foods, soaking, sprouting, or fermenting can help break down the phytic acid.

Animal Products: High Bioavailability

Phosphorus found in animal products is highly bioavailable, meaning the body absorbs it much more efficiently than the phosphorus from plants. Organ meats, certain dairy products, and some seafood stand out as particularly potent sources.

Organ Meats: Organ meats like liver and brain are incredibly nutrient-dense and contain large amounts of highly absorbable phosphorus. For example, chicken liver contains around 442 mg per 3.5 ounces (100g).
Cheese: Hard and processed cheeses are dense sources. Romano cheese can provide 760 mg per 100g, while shredded Parmesan offers 735 mg per 100g. Processed American cheese slices are also very high.
Sardines: Canned sardines in oil are a top seafood source, providing 368 mg per 75g serving. This is partly due to the edible bones, which are rich in minerals.
Cuttlefish: As a mollusk, cuttlefish is cited as one of the richest seafood sources, delivering 387 mg per 100g cooked.

The Problem with Processed Foods

Beyond naturally occurring sources, processed and packaged foods often contain inorganic phosphate additives. These additives are used as preservatives, flavor enhancers, and leavening agents in many items, including baked goods, processed meats, instant meals, and dark-colored colas. The phosphorus from these additives is almost entirely absorbed by the body, with an absorption rate of up to 90%, compared to the 40-60% absorption from natural sources. This high bioavailability from an abundance of processed food can lead to excessive phosphorus intake for some individuals.

Comparison of Phosphorus Sources

To put these sources into perspective, here is a comparison based on nutrient density and bioavailability.


Food Source	Phosphorus (mg per 100g)	Primary Type	Bioavailability
Parmesan Cheese	~735 mg	Organic (Animal)	High (70-80%)
Chicken Liver (Pan-Fried)	~442 mg	Organic (Animal)	High (70-80%)
Pumpkin Seeds (Dried)	~1233 mg	Organic (Plant)	Lower (30-50%)
Sardines (Canned in Oil)	~490 mg	Organic (Animal)	High (70-80%)
Processed Meats (e.g., Hot Dogs)	Varies based on additives	Inorganic (Additive)	Very High (~90%)
Lentils (Cooked)	~180 mg	Organic (Plant)	Lower (30-50%)
Whole Wheat Flour	~415 mg	Organic (Plant)	Lower (30-50%)

The Role of Whole Grains and Legumes

Whole grains and legumes are another important category of phosphorus sources. While they contain phytic acid that limits absorption, they contribute significantly to overall mineral intake, especially for those on plant-based diets. Spelt and whole wheat flour are notably high in phosphorus. Legumes like lentils, chickpeas, and beans are also valuable contributors.

Conclusion

While a single food may be highest in raw phosphorus concentration, such as certain seeds or cheeses on a per-100g basis, the overall highest source for many people is the combination of highly bioavailable animal proteins and processed foods with additives. A balanced diet incorporating a variety of sources typically meets the average adult's recommended 700 mg daily intake. However, awareness of sources and bioavailability is key for managing intake, particularly for those with specific health concerns like chronic kidney disease.

For more information on phosphorus and its role in the body, consult reliable sources like the National Institutes of Health.(https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/)

Frequently Asked Questions

Yes, many processed foods and beverages contain phosphate additives that are nearly 90% absorbed by the body. These inorganic phosphates can contribute substantially to total phosphorus intake.

To improve absorption from plant sources like nuts, seeds, and whole grains, techniques such as soaking, sprouting, or fermenting the food can help break down phytic acid.

Yes, many dark-colored colas and some other soft drinks contain phosphoric acid, a synthetic phosphorus source used as a preservative.

People with chronic kidney disease should carefully monitor and often limit their phosphorus intake, as their kidneys may struggle to remove excess levels from the blood.

Phosphorus deficiency, known as hypophosphatemia, is rare in healthy individuals and is typically a result of medical conditions or severe malnutrition, not low dietary intake alone.

The Recommended Dietary Allowance (RDA) for adults 19 years and older is 700 mg of phosphorus per day.

Yes, dairy products such as milk, cheese, and yogurt are excellent sources of phosphorus and are highly bioavailable, especially in their lower-fat versions.