Which seeds are highest in phosphorus?

December 5, 2025 •

4 min read

The mineral phosphorus is the second most abundant mineral in the body and a fundamental building block for healthy bones, teeth, and cellular energy. For those aiming to boost their intake through plant-based options, certain seeds stand out as nutritional powerhouses. This article reveals the top seed contenders for the highest phosphorus content.

Quick Summary

This article details the seeds with the highest phosphorus content, including pumpkin, hemp, and chia seeds. It also covers the health functions of phosphorus, explains how absorption is influenced by phytic acid, and provides easy ways to incorporate these seeds into daily meals for a nutritional boost.

Key Points

Pumpkin seeds rank highest: Dried pumpkin seeds provide the most concentrated dose of phosphorus among common seeds, with over 1200 mg per 100g.
Hemp and sunflower seeds are strong contenders: Hemp and sunflower seeds also contain exceptionally high levels of phosphorus and are excellent choices for boosting intake.
Phytic acid affects absorption: The phosphorus in seeds is bound by phytic acid, which can reduce its absorption by the human body.
Preparation enhances bioavailability: Soaking, sprouting, or fermenting seeds can help break down phytic acid, improving the body's ability to absorb phosphorus.
Seeds offer broad benefits: Beyond phosphorus, these seeds are packed with other key nutrients like healthy fats, protein, and minerals.
Easy to incorporate: Adding seeds to smoothies, salads, yogurt, and baked goods is a simple way to increase your dietary phosphorus.

Top Seeds Highest in Phosphorus

Phosphorus is an essential mineral crucial for many bodily functions, from forming strong bones and teeth to assisting in energy production. While many foods contain phosphorus, seeds are a particularly concentrated and versatile plant-based source. The following seeds consistently rank among the highest in phosphorus content per 100 grams, according to various nutritional databases.

Pumpkin Seeds

Dried pumpkin seeds (often called pepitas) are arguably the king of phosphorus among seeds. With an impressive phosphorus content of over 1200 mg per 100g, or roughly 345 mg per ounce, they can provide a significant portion of the recommended daily value in a single serving. These green seeds are also a great source of magnesium, zinc, and healthy fats, making them an excellent nutrient-dense snack. They can be enjoyed roasted, raw, or added to salads, oatmeal, and baked goods.

Hemp Seeds

Hemp seeds, or hemp hearts, are another powerhouse of plant-based nutrition. They are a rich source of protein and essential fatty acids, and boast a very high phosphorus content, often exceeding 1100 mg per 100g. This complete protein source can be blended into smoothies, sprinkled on yogurt, or used in salad dressings to easily increase your phosphorus intake.

Sunflower Seeds

Sunflower seeds are a familiar and potent source of phosphorus, with some varieties offering between 1015 mg and 1478 mg per 100g, depending on whether they are dried or roasted. They are also exceptionally rich in Vitamin E, another powerful antioxidant. Sunflower seeds can be eaten as a snack, used as a topping, or made into a delicious sunflower seed butter.

Chia Seeds

These small, mighty seeds are a well-known source of fiber and omega-3 fatty acids, but they also contribute a healthy dose of phosphorus. With approximately 631 mg of phosphorus per 100g, chia seeds can be a great addition to your diet. When mixed with a liquid, they form a gel, making them perfect for pudding, thickening sauces, or as an egg substitute in vegan recipes.

Sesame Seeds

Sesame seeds are a versatile ingredient in many cuisines and provide a substantial amount of phosphorus, with a content ranging from 605 mg to over 900 mg per 100g, depending on whether they are whole or hulled. They are also high in calcium and offer a distinct, nutty flavor. Sesame seeds can be toasted and sprinkled on stir-fries, used to coat fish or chicken, or ground into tahini.

The Phytic Acid Factor: Understanding Absorption

It's important to understand that the phosphorus found in many plant foods, including seeds, is stored in a compound called phytic acid, or phytate. Humans lack the enzyme (phytase) to efficiently break down phytic acid, which means that the phosphorus from these sources is not as bioavailable as that from animal products. This is not a cause for alarm for most individuals with a balanced diet, but it is a relevant nutritional consideration.

Boosting Bioavailability

Fortunately, several preparation methods can help reduce phytic acid and increase the bioavailability of minerals in seeds. Soaking, sprouting, and fermentation all activate the natural phytase enzymes present in the seeds, which helps to break down phytic acid. For example, soaking seeds overnight before use can significantly reduce their phytate content, unlocking more of their nutritional potential.

Health Benefits of a Phosphorus-Rich Diet

Incorporating phosphorus-rich seeds into your diet offers numerous health advantages beyond just bone health:

Energy Metabolism: Phosphorus is a key component of adenosine triphosphate (ATP), the body's primary energy molecule. Consuming enough phosphorus supports efficient energy production and storage.
Cell Repair and Growth: This mineral is vital for building and repairing cells and tissues throughout the body, playing a foundational role in growth and maintenance.
Nervous System Function: Phosphorus is also involved in nerve signaling and supporting proper nervous system function.
Kidney Function: It helps the kidneys filter waste and contributes to overall kidney health.

Comparison of High-Phosphorus Seeds

To help you compare the top contenders, here is a table of their typical phosphorus content and other notable nutrients per 100g. Values can vary slightly depending on the source and preparation method.


Seed	Phosphorus (mg/100g)	Key Additional Nutrients	Bioavailability Note
Pumpkin Seeds	~1233	Magnesium, Zinc, Iron, Protein	Moderate (can be improved by soaking)
Hemp Seeds	~1160	Complete Protein, Omega-3s, Omega-6s	Moderate (can be improved by soaking)
Sunflower Seeds	~1015-1478	Vitamin E, Copper, Manganese, Selenium	Moderate (can be improved by soaking)
Sesame Seeds	~605-905	Calcium, Copper, Iron, Manganese	Lower (influenced by phytic acid)
Chia Seeds	~631	Fiber, Omega-3s, Calcium, Magnesium	Moderate (can be improved by soaking)

Simple Ways to Add High-Phosphorus Seeds to Your Meals

Integrating these seeds into your daily diet is easy and can significantly boost your nutrient intake.

Smoothie Boost: Add a tablespoon or two of hemp or chia seeds to your morning smoothie for a creamy texture and extra nutrients.
Salad Topping: Sprinkle toasted pumpkin or sunflower seeds over salads for a crunchy, nutty flavor.
Oatmeal or Yogurt Mix-in: Stir chia or sesame seeds into your breakfast oatmeal or yogurt bowl.
Homemade Seed Butter: Blend roasted pumpkin or sunflower seeds into a butter for a unique spread on toast or in recipes.
Baking: Incorporate seeds into your homemade bread, muffins, or granola bars for added texture and nutrition.
Crusts and Coatings: Use crushed seeds as a crunchy, flavorful coating for roasted chicken or fish fillets.

Conclusion

For those seeking to maximize their phosphorus intake from plant-based sources, seeds are an exceptional and versatile option. Dried pumpkin seeds, hemp seeds, and sunflower seeds contain particularly high concentrations of this vital mineral, along with a range of other essential nutrients. While the presence of phytic acid means not all phosphorus is fully absorbed, simple preparation techniques like soaking can enhance its bioavailability. By incorporating these seeds into a balanced diet through various simple and delicious methods, you can effectively support your bone health, energy levels, and overall cellular function.

For more information on the role of phosphorus in health, visit the National Institutes of Health's official resource: NIH Health Professional Fact Sheet on Phosphorus

Frequently Asked Questions

To improve phosphorus absorption, you can use food preparation methods that reduce the phytic acid content in seeds. Soaking seeds in water for several hours or overnight, sprouting them, or fermenting them can help break down phytic acid and increase mineral bioavailability.

Yes, phosphorus from plant sources like seeds is less bioavailable than from animal sources. This is due to phytic acid, which binds to minerals and inhibits absorption. However, plant-based sources can still contribute significantly to your overall phosphorus intake, especially when properly prepared.

Phosphorus from seeds supports numerous health functions, including strengthening bones and teeth, aiding in energy metabolism (ATP production), promoting cell repair and growth, and supporting kidney function.

Dried pumpkin seeds consistently rank at the very top for phosphorus content among seeds, providing well over 1200 mg per 100g. They are rivaled only by a few other plant-based items on a per-100g basis.

The recommended daily intake of phosphorus varies by age and health status. For most healthy adults, a serving of 1-2 ounces (a small handful) of high-phosphorus seeds daily as part of a balanced diet is sufficient to boost intake without overconsumption. It's best to consult a dietitian for personalized advice.

Phytic acid is the primary storage form of phosphorus in almost all plant seeds, as well as nuts, legumes, and grains. The amount varies between species, but it is a naturally occurring component.

For most people with a varied and healthy diet, the phytic acid in seeds is not a significant concern. However, in diets heavily reliant on unprocessed plant foods, phytic acid can interfere with the absorption of other minerals like iron and zinc. Using preparation methods like soaking can mitigate this effect.