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Foods high in phosphorus
The 25 foods in this USDA reference database with the most phosphorus per 100 g, with the share of the adult Daily Value (1250 mg) each one delivers. Reference data — not medical advice.
| Food | Phosphorus per 100 g | %DV |
|---|---|---|
| Low calorie instant dry mix pudding | 2368 mg | 189% |
| Rice bran | 1677 mg | 134% |
| Low calorie instant chocolate pudding mix | 1660 mg | 133% |
| Hulled hemp seed | 1650 mg | 132% |
| Low calorie cocoa mix powder | 1630 mg | 130% |
| Acid whey, dried | 1349 mg | 108% |
| Whey protein powder | 1321 mg | 106% |
| Kretschmer toasted wheat bran | 1314 mg | 105% |
| Low calorie gelatin dessert | 1293 mg | 103% |
| Soy protein powder | 1272 mg | 102% |
| Pumpkin seeds | 1233 mg | 99% |
| Pumpkin and squash seed kernel, dried | 1233 mg | 99% |
| Pumpkin and squash seed kernel, roasted | 1174 mg | 94% |
| Sunflower seed kernels, toasted | 1158 mg | 93% |
| Sunflower seed kernel, roasted | 1155 mg | 92% |
| Wheat germ, toasted, plain | 1146 mg | 92% |
| Sunflower seed kernels, roasted | 1139 mg | 91% |
| Kretschmer wheat germ | 1130 mg | 90% |
| Dried egg yolk | 1040 mg | 83% |
| Kraft Velveeta light cheese product | 1024 mg | 82% |
| Wheat bran | 1013 mg | 81% |
| Kretschmer honey crunch wheat germ | 1011 mg | 81% |
| Calcium reduced dry nonfat milk | 1011 mg | 81% |
| Instant dry nonfat milk | 985 mg | 79% |
| Dry nonfat milk | 968 mg | 77% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most phosphorus per 100 g?
Low calorie instant dry mix pudding tops this database with 2368 mg per 100 g — 189% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much phosphorus do I need per day?
The Daily Value for Phosphorus is 1250 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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