15 Phosphorus-Rich Foods for Bones and Energy
Phosphorus is in every cell in your body and is the second most abundant mineral after calcium. These foods have the most.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
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This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver phosphorus per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Phosphorus is the second most abundant mineral in your body after calcium. It is a structural component of bones and teeth, part of every cell membrane (as phospholipids), essential for energy storage (ATP), and involved in DNA and RNA structure. Virtually every biological process uses phosphorus.
Daily target
The FDA daily value is 1,250mg. Deficiency from diet alone is extremely rare because phosphorus is widespread in foods. In fact, excessive phosphorus (from phosphate additives in processed foods) may be more of a concern, as it can impair calcium absorption.
How to use the list
Dairy, meat, fish, nuts, and legumes are all rich sources. The phosphorus in animal foods is more bioavailable than in plant foods (where it is often bound as phytate). Most people easily meet their needs without trying.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Seeds, hemp seed, hulled earns the top spot with 1650mg of phosphorus in a 100g serving. 132% of the daily value is enough to make this a serious contributor rather than a token source. At 553 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (63% DV) and iron (44% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 4.6g per 100g, which is worth watching if you are managing heart health or cholesterol.
Seeds, pumpkin and squash seed kernels, roasted, without salt stays near the top because 1170mg per 100g is still a very aggressive number for phosphorus. 94% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 574 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (60% DV) and fiber (23% DV).
Worth knowing
High in saturated fat with 8.54g per 100g, which is worth watching if you are managing heart health or cholesterol.
Seeds, chia seeds, dried belongs in the top tier of this ranking, with 860mg of phosphorus per 100g. That translates to 69% of the daily value, so it can materially move your intake in one serving. At 486 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (33% DV) and fiber (123% DV) help this entry hold up outside of the headline nutrient. The fiber is another reason it tends to be more satisfying than the headline number suggests.
Worth knowing
Calorie-dense at 486 kcal per 100g, so portion size matters.
Cornmeal, yellow, self-rising, bolted, plain, enriched ranks this highly because it is one of the cleaner ways to get a lot of phosphorus quickly. That translates to 64% of the daily value, so it can materially move your intake in one serving. It also brings useful amounts of fiber (24% DV) and iron (32% DV), so it is not just a one-stat food.
Worth knowing
High in sodium at 1250mg per 100g, so it may not be the best fit for a low-sodium diet.
Cornmeal, white, self-rising, bolted, plain, enriched makes the cut on substance, not hype: 804mg per 100g is enough to matter in an actual diet. You are looking at 64% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also brings useful amounts of fiber (24% DV) and iron (32% DV), so it is not just a one-stat food.
Worth knowing
High in sodium at 1250mg per 100g, so it may not be the best fit for a low-sodium diet.
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) makes the cut on substance, not hype: 790mg per 100g is enough to matter in an actual diet. You are looking at 63% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 607 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (36% DV) and fiber (33% DV).
Worth knowing
High in saturated fat with 7.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Cheese, romano makes the cut on substance, not hype: 760mg per 100g is enough to matter in an actual diet. That translates to 61% of the daily value, so it can materially move your intake in one serving. At 387 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. It also brings useful amounts of protein (64% DV) and calcium (82% DV), so it is not just a one-stat food.
Worth knowing
High in sodium at 1430mg per 100g, so it may not be the best fit for a low-sodium diet.
Cheese, parmesan, shredded makes the cut on substance, not hype: 735mg per 100g is enough to matter in an actual diet. That translates to 59% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 415 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (76% DV) and calcium (96% DV).
Worth knowing
High in sodium at 1700mg per 100g, so it may not be the best fit for a low-sodium diet.
Oat bran, raw is not the flashiest name on the page, but the nutrient density is real at 734mg per 100g. 59% of the daily value is enough to make this a serious contributor rather than a token source. There is more here than the main number alone, especially the protein (35% DV) and fiber (55% DV). High fiber helps this food feel more useful in real meals, not just in spreadsheets.
Cheese, mexican, queso cotija rounds out the ranking with 729mg per 100g, which is still enough to be useful if it already fits your meals. That translates to 58% of the daily value, so it can materially move your intake in one serving. At 366 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (40% DV) and calcium (62% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in sodium at 1400mg per 100g, so it may not be the best fit for a low-sodium diet.
Cheese, goat, hard type is here because even the back half of this list still offers respectable phosphorus density. That translates to 58% of the daily value, so it can materially move your intake in one serving. At 452 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (61% DV) and calcium (69% DV).
Worth knowing
High in sodium at 423mg per 100g, so it may not be the best fit for a low-sodium diet.
Nuts, brazilnuts, dried, unblanched is here because even the back half of this list still offers respectable phosphorus density. 58% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 659 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (29% DV) and fiber (27% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 16.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Cheese, american cheddar, imitation is here because even the back half of this list still offers respectable phosphorus density. 57% of the daily value is enough to make this a serious contributor rather than a token source. There is more here than the main number alone, especially the protein (33% DV) and calcium (43% DV).
Worth knowing
High in sodium at 1340mg per 100g, so it may not be the best fit for a low-sodium diet.
Seeds, sunflower seed butter, without salt lands lower on the page, but 666mg per 100g is still better than what you get from most foods. That translates to 53% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 617 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (35% DV) and fiber (20% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 4.68g per 100g, which is worth watching if you are managing heart health or cholesterol.
Cheese, mozzarella, nonfat is here because even the back half of this list still offers respectable phosphorus density. 52% of the daily value is enough to make this a serious contributor rather than a token source. It also brings useful amounts of protein (63% DV) and calcium (74% DV), so it is not just a one-stat food. Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Worth knowing
High in sodium at 743mg per 100g, so it may not be the best fit for a low-sodium diet.