All nutrients

Phosphorus

Phosphorus works alongside calcium in bones and teeth and is part of the molecule every cell uses to store energy. It is plentiful in protein-rich foods such as dairy, meat, fish and legumes.

Adult daily reference intake: 700 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of phosphorus

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous158 foods measured

  1. 1Baking powder or raising agent7240 mg1034%
  2. 2Soy lecithin2750 mg393%
  3. 3Rice bran1680 mg240%
  4. 4Nutritional yeast1100 mg157%
  5. 5Sea lettuce (Enteromorpha sp.), dried or dehydrated1040 mg149%
  6. 6Wheat germ1000 mg143%
  7. 7Poppy, seed860 mg123%
  8. 8Tangle (Laminaria digitata), dried or dehydrated857 mg122%

fruits, vegetables, legumes and nuts491 foods measured

  1. 1Cucurbitacea, seed1230 mg176%
  2. 2Sunflower seed, grilled, salted1160 mg166%
  3. 3Seeds, chia, dried860 mg123%
  4. 4Sesame seed, grilled, husked774 mg111%
  5. 5Tahini (sesame paste)761 mg109%
  6. 6Sesame seed, husked703 mg100%
  7. 7Brazil nut658 mg94%
  8. 8Sesame seed605 mg86%

milk and milk products234 foods measured

  1. 1Fourme d'Ambert cheese, from cow's milk1040 mg149%
  2. 2Milk, powder, skimmed966 mg138%
  3. 3Processed cheese, in slices840 mg120%
  4. 4Milk, powder, semi-skimmed829 mg118%
  5. 5Milk, powder, whole810 mg116%
  6. 6Processed cheese, around 20% fat, in wedges or cubes800 mg114%
  7. 7Beaufort cheese, from cow's milk788 mg113%
  8. 8Cheese, dry, from goat's milk729 mg104%

meat, egg and fish598 foods measured

  1. 1Egg yolk, powder980 mg140%
  2. 2Egg, powder730 mg104%
  3. 3Sweetbread, calf, sautéed/pan-fried627 mg90%
  4. 4Cod, salted, dried551 mg79%
  5. 5Carp, roasted/baked531 mg76%
  6. 6European pilchard or sardine, in olive oil, canned, drained530 mg76%
  7. 7Pork, ham escalope, raw510 mg73%
  8. 8Liver, young cow, cooked485 mg69%

beverages148 foods measured

  1. 1Cocoa powder, without sugar, powder, instant690 mg99%
  2. 2Tea leaf630 mg90%
  3. 3Malted cocoa or chocolate powder for beverage, with sugar350 mg50%
  4. 4Coffee, powder, instant327 mg47%
  5. 5Decaffeinated coffee, powder, instant286 mg41%
  6. 6Mix of chicory and coffee, powder, instant271 mg39%
  7. 7Cocoa or chocolate powder, for beverages, with sugar244 mg35%
  8. 8Chicory, powder, instant223 mg32%

sugar and confectionery184 foods measured

  1. 1Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements610 mg87%
  2. 2Oat flakes, pre-cooked, raw387 mg55%
  3. 3Cereal bar, low calorie354 mg51%
  4. 4Savoy-style sponge cake324 mg46%
  5. 5Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements317 mg45%
  6. 6Muesli, flakes (Bircher-style), with fruits or dried fruits, without sugar315 mg45%
  7. 7Muesli, flakes (Bircher-style), with fruits or dried fruits, fortified with vitamins and chemical elements310 mg44%
  8. 8Breakfast cereals, wheat flakes with walnuts, hazelnuts or almonds, fortified with vitamins and chemical elements293 mg42%

cereal products113 foods measured

  1. 1Amaranth, raw557 mg80%
  2. 2Oat, raw523 mg75%
  3. 3Quinoa, raw457 mg65%
  4. 4Puffed rice textured bread, wholemeal410 mg59%
  5. 5Spelt, raw401 mg57%
  6. 6Durum wheat, whole, raw390 mg56%
  7. 7Rice, red, raw372 mg53%
  8. 8Khorasan wheat364 mg52%

Other30 foods measured

  1. 1Soya flour527 mg75%
  2. 2Rye flour, type 170499 mg71%
  3. 3Oatmeal flakes422 mg60%
  4. 4Millet flour360 mg51%
  5. 5Spelt flour340 mg49%
  6. 6Wheat flour, type 150323 mg46%
  7. 7Chick pea flour318 mg45%
  8. 8Rice flour300 mg43%

ice cream and sorbet16 foods measured

  1. 1Ice cream on stick, with chocolate coating122 mg17%
  2. 2Iced nougat120 mg17%
  3. 3Ice cream, luxury, in cup110 mg16%
  4. 4Ice cream, cone (normal size)100 mg14%
  5. 5Ice cream, in box95.7 mg14%
  6. 6Ice cream, box or cup (average)95.7 mg14%
  7. 7Ice cream or sorbet or ice pop, flavoured (average)77.9 mg11%
  8. 8baked Alaska71 mg10%

fats and oils28 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted46 mg7%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat42 mg6%
  3. 3Pork fat, raw38 mg5%
  4. 4Butter, 60-62% fat, light, lightly salted34 mg5%
  5. 5Butter, unknown fat content , half-salted (average)24.6 mg4%
  6. 6Butter, 82% fat, unsalted24 mg3%
  7. 7Butter, 80% fat, lightly salted24 mg3%
  8. 8Butter, 80% fat, salted24 mg3%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.