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200 Foods Highest in Phosphorus

Ranked by a serving size.
1000mg Phosphorus = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

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  1. Dried Salted Atlantic Cod
    760mg (76% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  2. Canned Sardines
    730.1mg (73% DV) in 1 cup, drained
  3. Cooked Clams
    642.2mg (64% DV) in 20 small
  4. Dry-Roasted Soybeans
    603.6mg (60% DV) in 1 cup
  5. Dulce de Leche
    586.7mg (59% DV) in 1 cup
  6. Cooked Yellowfin Tuna
    566.1mg (57% DV) in 6oz fillet
  7. Cooked Coho Salmon (Farmed)
    564.4mg (56% DV) in 6oz fillet
  8. Bluefin Tuna (Cooked)
    554.2mg (55% DV) in 6oz fillet
  9. Cooked Coho Salmon (Wild)
    547.4mg (55% DV) in 6oz fillet
  10. Roasted Chicken Leg
    521.2mg (52% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  11. Cooked Sockeye Salmon
    518.5mg (52% DV) in 6oz fillet
  12. Pork Chops (Lean)
    515.1mg (52% DV) in 6oz chop
  13. Skim Milk
    494.9mg (49% DV) in 16oz glass
  14. Fat Free Ground Turkey
    493mg (49% DV) in 6 oz
  15. Cooked Cuttlefish
    493mg (49% DV) in 3 oz
  16. Cooked Northern Pike
    479.4mg (48% DV) in 6oz fillet
  17. Firm Tofu
    478.8mg (48% DV) in 1 cup
  18. Atlantic Mackerel (Cooked)
    472.6mg (47% DV) in 6oz fillet
  19. Hemp Seeds
    468.6mg (47% DV) in 1oz
  20. Low-Fat Milk 1%
    463.6mg (46% DV) in 16oz glass
  21. High Fat Milk (3.7% Fat)
    453.8mg (45% DV) in 16oz glass
  22. Low-Fat Milk 2%
    449mg (45% DV) in 16oz glass
  23. Roast Goose
    441.9mg (44% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  24. Tempeh
    441.6mg (44% DV) in 1 cup
  25. Cooked Eel
    440.4mg (44% DV) in 1 fillet
  26. Pork Chops (With Fat)
    438.8mg (44% DV) in 1 chop
  27. Wild Atlantic Salmon (Cooked)
    435.2mg (44% DV) in 6oz fillet
  28. Cooked Catfish
    434.7mg (43% DV) in 1 fillet
  29. Atlantic Herring
    433.3mg (43% DV) in 1 fillet
  30. Farmed Atlantic Salmon
    428.4mg (43% DV) in 6oz fillet
  31. Boiled Soybeans (Edamame)
    421.4mg (42% DV) in 1 cup
  32. Cooked Pacific Herring
    420.5mg (42% DV) in 1 fillet
  33. Cooked Haddock
    417mg (42% DV) in 1 fillet
  34. Whole Milk
    409.9mg (41% DV) in 16oz glass
  35. Lean Chicken Breast (Cooked)
    409.7mg (41% DV) in 6oz chicken breast
  36. Roasted Boneless Skinless Chicken Leg
    408mg (41% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  37. Canned Chili with Beans
    394.2mg (39% DV) in 1 cup
  38. Low Fat Cured Ham
    393.4mg (39% DV) in 1 cup
  39. Roasted Turkey Breast
    391mg (39% DV) in 6 oz
  40. Adzuki Beans
    386.4mg (39% DV) in 1 cup
  41. Cooked Trout
    384.7mg (38% DV) in 1 fillet
  42. Non-Fat Yogurt
    384.7mg (38% DV) in 1 cup (8 fl oz)
  43. Lean Roasted Ham
    379.4mg (38% DV) in 1 cup, diced
  44. Canned Eastern Oysters
    378.1mg (38% DV) in 1 can (12 oz), oysters and liquid
  45. Alaskan King Crab
    375.2mg (38% DV) in 1 leg
  46. Cooked Amaranth
    364.1mg (36% DV) in 1 cup
  47. Scallops
    362.1mg (36% DV) in 3 oz
  48. Lentils (Cooked)
    356.4mg (36% DV) in 1 cup
  49. Roasted Ham
    355.1mg (36% DV) in 1 cup, diced
  50. Cooked Tilefish
    354mg (35% DV) in 1/2 fillet
  51. Low-Fat Yogurt
    352.8mg (35% DV) in 1 cup (8 fl oz)
  52. Canned Navy Beans
    351.1mg (35% DV) in 1 cup
  53. Dried Pumpkin and Squash Seeds
    350.2mg (35% DV) in 1 oz
  54. Cooked Tilapia
    346.8mg (35% DV) in 6oz fillet
  55. Cooked Snapper
    341.7mg (34% DV) in 1 fillet
  56. Cured Ham
    340.2mg (34% DV) in 1 cup
  57. Millet Flour
    339.2mg (34% DV) in 1 cup
  58. Chuck Steak (Mock Tender)
    337mg (34% DV) in 1 steak
  59. Whole Grain Sorghum Flour
    336.4mg (34% DV) in 1 cup
  60. Skirt Steak
    334.9mg (33% DV) in 6oz steak
  61. Cooked Walleye Pike
    333.6mg (33% DV) in 1 fillet
  62. Roasted Squash and Pumpkin Seeds (Unsalted)
    333.4mg (33% DV) in 1 oz
  63. Roasted Squash and Pumpkin Seeds (Salted)
    333.4mg (33% DV) in 1 oz
  64. Dry Roasted Sunflower Seeds
    328mg (33% DV) in 1 oz
  65. Dry Roasted Sunflower Seeds (With Salt)
    328mg (33% DV) in 1 oz
  66. Toasted Wheat Germ
    325.5mg (33% DV) in 1 oz
  67. Roasted Chicken Breast
    319.2mg (32% DV) in 1 cup, chopped or diced
  68. Canned Blue Crab
    315.9mg (32% DV) in 1 cup
  69. New England Clam Chowder
    315mg (31% DV) in 1 serving 1 cup
  70. Cooked Striped Bass
    315mg (31% DV) in 1 fillet
  71. Striped Bass (Raw)
    314.8mg (31% DV) in 1 fillet
  72. Ribeye Steak (Filet)
    312.2mg (31% DV) in 1 fillet
  73. Cooked Pacific Cod
    310.5mg (31% DV) in 1 fillet
  74. Natto
    304.5mg (30% DV) in 1 cup
  75. Cooked Small White Beans
    302.5mg (30% DV) in 1 cup
  76. Cooked Teff
    302.4mg (30% DV) in 1 cup
  77. Milk and Soy Chocolate Drink
    301mg (30% DV) in 8 fl oz
  78. Cooked Pompano
    300.1mg (30% DV) in 1 fillet
  79. American Cheese Spread
    297.5mg (30% DV) in 1 slice
  80. Dungeness Crab (Raw)
    296.7mg (30% DV) in 1 crab
  81. Roasted Chicken Thigh
    295.9mg (30% DV) in 1 thigh with skin
  82. Country-Style Roasted Pork Ribs
    295.3mg (30% DV) in 1 rack
  83. Cooked Whitefish
    294.1mg (29% DV) in 3 oz
  84. Cooked Yellowtail
    293.5mg (29% DV) in 1/2 fillet
  85. Great Northern Beans
    292.1mg (29% DV) in 1 cup
  86. Low Fat Fruit Yogurt (With Vitamin D)
    291.6mg (29% DV) in 1 cup (8 fl oz)
  87. Extra Firm Fortified Tofu
    291.5mg (29% DV) in 1 cup
  88. Cooked Spelt
    291mg (29% DV) in 1 cup
  89. Cooked Mahimahi
    291mg (29% DV) in 1 fillet
  90. Cooked Grouper
    288.9mg (29% DV) in 1 fillet
  91. Canned Salmon
    287.3mg (29% DV) in 3 oz
  92. Cooked Green Soybeans
    284.4mg (28% DV) in 1 cup
  93. Roast Duck
    284.2mg (28% DV) in 1 cup, chopped or diced
  94. Nonfat Chocolate Yogurt
    282.2mg (28% DV) in 1 container (6 oz)
  95. Black Turtle Beans
    281.2mg (28% DV) in 1 cup
  96. Quinoa Cooked
    281.2mg (28% DV) in 1 cup
  97. Mungo Beans (Cooked)
    280.8mg (28% DV) in 1 cup
  98. Canned Clams
    278mg (28% DV) in 3 oz
  99. Eggnog
    276.9mg (28% DV) in 1 cup
  100. Blue Crab
    276.1mg (28% DV) in 1 cup, flaked and pieces
  101. Canned Refried Beans
    275.9mg (28% DV) in 1 cup
  102. Baked Beans
    275.8mg (28% DV) in 1 cup
  103. Baked Conch
    275.6mg (28% DV) in 1 cup, sliced
  104. Chickpeas (Garbanzo Beans) (Cooked)
    275.5mg (28% DV) in 1 cup
  105. Lean Cured Ham
    274.4mg (27% DV) in 1 cup
  106. Lowfat Greek Yogurt
    274mg (27% DV) in 1 container (7 oz)
  107. Canned Red Kidney Beans
    271.4mg (27% DV) in 1 cup
  108. Cooked King Mackerel
    270.3mg (27% DV) in 3 oz
  109. Roasted Boneless Skinless Thigh Meat
    266.8mg (27% DV) in 1 thigh without skin
  110. Black-Eyed Peas (Cowpeas)
    266.8mg (27% DV) in 1 cup
  111. Navy Beans
    262.1mg (26% DV) in 1 cup
  112. Edamame
    262mg (26% DV) in 1 cup
  113. Cooked Oatbran
    260.6mg (26% DV) in 1 cup
  114. Grilled Top Round Steak
    260.1mg (26% DV) in 3 oz
  115. Cooked Shrimp
    260.1mg (26% DV) in 3 oz
  116. Cooked Swordfish
    258.4mg (26% DV) in 3 oz
  117. Subway Tuna Sub
    258.3mg (26% DV) in 6 inch sub
  118. Lowfat Chocolate Milk
    255mg (26% DV) in 1 cup
  119. Tempeh cooked
    253mg (25% DV) in 100 grams
  120. Kamut Cooked
    252.8mg (25% DV) in 1 cup
  121. Pinto Beans (Cooked)
    251.4mg (25% DV) in 1 cup
  122. Cooked Red Kidney Beans
    251.3mg (25% DV) in 1 cup
  123. Cooked Smelt
    250.8mg (25% DV) in 3 oz
  124. Cooked Sea Bass
    250.5mg (25% DV) in 1 fillet
  125. Canned Shrimp
    249.6mg (25% DV) in 1 cup
  126. Cooked Atlantic Cod
    248.4mg (25% DV) in 1 fillet
  127. Dehydrated Milk
    248.3mg (25% DV) in 1/4 cup
  128. Raw Coho Salmon
    248.2mg (25% DV) in 3 oz
  129. Broiled Pork Tenderloin
    246.5mg (25% DV) in 3 oz
  130. Kidney Beans
    244.3mg (24% DV) in 1 cup
  131. Chia Seeds
    244.2mg (24% DV) in 1 oz
  132. Cooked Halibut
    244mg (24% DV) in 3 oz
  133. Atlantic Mackerel (Raw)
    243mg (24% DV) in 1 fillet
  134. California Red Kidney Beans
    242.5mg (24% DV) in 1 cup
  135. Grilled Beef Tenderloin Steak
    242.3mg (24% DV) in 3 oz
  136. Cooked Blue Mussels
    242.3mg (24% DV) in 3 oz
  137. Cooked Skipjack
    242.3mg (24% DV) in 3 oz
  138. Black Beans
    240.8mg (24% DV) in 1 cup
  139. Tofu Prepared with Calcium
    240.6mg (24% DV) in 1 cup
  140. Cooked Pollock
    240.6mg (24% DV) in 3 oz
  141. Imitation Crab Meat
    239.7mg (24% DV) in 3 oz
  142. Whelk (Cooked)
    239.7mg (24% DV) in 3 oz
  143. Cranberry Beans (Roman Beans)
    239mg (24% DV) in 1 cup
  144. Smoked Sturgeon
    238.9mg (24% DV) in 3 oz
  145. Roasted Beef Eye of Round Roast
    237.2mg (24% DV) in 3 oz
  146. Octopus (Cooked)
    237.2mg (24% DV) in 3 oz
  147. Plain Yogurt
    232.8mg (23% DV) in 1 cup (8 fl oz)
  148. Cheese Pizza
    231.1mg (23% DV) in 1 slice
  149. Canned Kidney Beans
    230.4mg (23% DV) in 1 cup
  150. Cooked Sturgeon
    230.4mg (23% DV) in 3 oz
  151. Nonfat Greek Yogurt
    229.5mg (23% DV) in 1 container
  152. Crayfish
    229.5mg (23% DV) in 3 oz
  153. Pork Tenderloin
    227mg (23% DV) in 3 oz
  154. Canned White Tuna (Oil Packed)
    227mg (23% DV) in 3 oz
  155. Lowfat Ricotta
    226.9mg (23% DV) in 1/2 cup
  156. Succotash
    224.6mg (22% DV) in 1 cup
  157. Fat Free Broiled Turkey Patties
    224.4mg (22% DV) in 1 patty
  158. Sausage Pizza
    223.9mg (22% DV) in 1 slice
  159. Pork Spare Ribs
    221.9mg (22% DV) in 3 oz
  160. Pink Salmon (Raw)
    221.9mg (22% DV) in 3 oz
  161. Cooked Lima Beans
    221mg (22% DV) in 1 cup
  162. Canned Atlantic Cod
    221mg (22% DV) in 3 oz
  163. Pepperoni Pizza
    219.8mg (22% DV) in 1 slice
  164. Cooked Lingcod
    219.3mg (22% DV) in 3 oz
  165. Lowfat Buttermilk
    218.1mg (22% DV) in 1 cup
  166. Broiled Beef Round
    217.6mg (22% DV) in 3 oz
  167. Coconut Milk
    217mg (22% DV) in 1 cup
  168. Stirfried Soybean Sprouts
    216mg (22% DV) in 100 grams
  169. Bluefin Tuna (Raw)
    215.9mg (22% DV) in 3 oz
  170. Romano Cheese
    215.8mg (22% DV) in 1 oz
  171. Nonfat Vanilla Yogurt
    215.6mg (22% DV) in 1 cup (8 fl oz)
  172. Canned Pink Salmon
    215.1mg (22% DV) in 3 oz
  173. Buffalo Sirloin Steak
    215.1mg (22% DV) in 1 serving ( 3 oz )
  174. Seeds watermelon seed kernels dried
    214.4mg (21% DV) in 1 oz
  175. Sesame Butter (Tahini)
    213.6mg (21% DV) in 1 oz
  176. Fried Calamari
    213.4mg (21% DV) in 3 oz
  177. Broad Beans (Fava)
    212.5mg (21% DV) in 1 cup
  178. Pork Loin
    209.1mg (21% DV) in 3 oz
  179. Lima Beans
    208.7mg (21% DV) in 1 cup
  180. Buttermilk
    208.3mg (21% DV) in 1 cup
  181. Cooked Long-Grain Brown Rice
    208.1mg (21% DV) in 1 cup
  182. Hard Goat Cheese
    207mg (21% DV) in 1 oz
  183. Cooked Pacific Oysters
    206.6mg (21% DV) in 3 oz
  184. Brazilnuts
    205.9mg (21% DV) in 1 oz (6 kernels)
  185. Cooked Whiting
    205.2mg (21% DV) in 1 fillet
  186. Cooked Crayfish
    204.9mg (20% DV) in 3 oz
  187. Roasted Chicken Drumsticks
    204.8mg (20% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  188. Raw Whiting
    204.2mg (20% DV) in 1 fillet
  189. Farmed Atlantic Salmon (Raw)
    204mg (20% DV) in 3 oz
  190. Cooked Large White Beans
    202.3mg (20% DV) in 1 cup
  191. Canned Sockeye Salmon
    200.6mg (20% DV) in 3 oz
  192. Mung Beans (Cooked)
    200mg (20% DV) in 1 cup
  193. Broiled Turkey Patties
    199.8mg (20% DV) in 3 oz
  194. Pea Sprouts
    198mg (20% DV) in 1 cup
  195. Raw Tilapia
    197.2mg (20% DV) in 1 fillet
  196. Grated Parmesan (Hard)
    197.1mg (20% DV) in 1 oz
  197. Ricotta Cheese
    195.9mg (20% DV) in 1/2 cup
  198. Roasted Turkey Light Meat
    195.5mg (20% DV) in 1 serving
  199. Roasted Turkey Drumstick
    195.5mg (20% DV) in 3 oz
  200. Fish trout mixed species cooked dry heat
    194.7mg (19% DV) in 1 fillet

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.