Nutrient lists · USDA FNDDS 2021–2023
Foods high in phosphorus
Per serving, the top food in USDA’s FNDDS is Beef, steak, T-bone, lean only eaten, with 651 mg of phosphorus in 1 regular (300 g), 52% of the Daily Value. Cheese, paneer, Fish, cod, grilled and Muffin, oat bran come next. Per 100 grams, Pumpkin seeds, unsalted ranks first, at 1,170 mg.
Per serving
Serving size a usual portion
| Food | Serving | Phosphorus | % DV |
|---|---|---|---|
| 1Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 651 mg | 52% |
| 2Cheese, paneer | ½ cup · 123 g | 603 mg | 48% |
| 3Fish, cod, grilled | 1 small/regular fillet · 140 g | 498 mg | 40% |
| 4Muffin, oat bran | 1 medium · 130 g | 489 mg | 39% |
| 5Milk shake, fast food, chocolate | 1 small · 405 g | 450 mg | 36% |
| 6Fish, salmon, grilled | 1 small/regular fillet · 140 g | 435 mg | 35% |
| 7Hot chocolate / cocoa, dry mix, reduced sugar, made with lowfat (1%) or fat free (skim) milk | 1 cup · 248 g | 424 mg | 34% |
| 8Dal | 1 cup · 240 g | 413 mg | 33% |
| 9Liver, beef | 1 slice, any size · 85 g | 409 mg | 33% |
| 10Fish, carp | 1 fillet, any size · 90 g | 406 mg | 32% |
| 11Oatmeal, regular or quick, made with milk, no added fat | 1 cup, cooked · 240 g | 406 mg | 32% |
| 12Fish, haddock, grilled | 1 small/regular fillet · 140 g | 403 mg | 32% |
| 13Fish, swordfish | 1 fillet, any size · 140 g | 396 mg | 32% |
| 14Chicken tenders or strips, breaded, from fast food | 1 cup · 140 g | 395 mg | 32% |
| 15Vegetarian, fillet | 1 fillet · 85 g | 382 mg | 31% |
% Daily Value: the share of the FDA’s 1,250 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Phosphorus | % DV |
|---|---|---|
| 1Pumpkin seeds, unsalted | 1,170 mg | 94% |
| 2Sunflower seeds, plain, unsalted | 1,160 mg | 93% |
| 3Mixed seeds | 1,160 mg | 93% |
| 4Wheat germ | 1,150 mg | 92% |
| 5Wheat bran | 1,010 mg | 81% |
| 6Cheese spread, American or Cheddar cheese base, reduced fat | 931 mg | 74% |
| 7Chia seeds | 860 mg | 69% |
| 8Cheese, American, reduced fat | 829 mg | 66% |
| 9Cheese, processed cheese food | 768 mg | 61% |
| 10Brazil nuts | 725 mg | 58% |
| 11Tahini | 719 mg | 58% |
| 12Cheese, Parmesan, dry grated, fat free | 700 mg | 56% |
| 13Sesame seeds | 667 mg | 53% |
| 14Cheese, Mozzarella, nonfat or fat free | 656 mg | 52% |
| 15Yeast | 637 mg | 51% |
% Daily Value: the share of the FDA’s 1,250 mg a day in 100 g.
About phosphorus in this data
FNDDS reports total phosphorus in milligrams, whether it comes from the food itself or from phosphate additives. The FDA’s Daily Value is 1,250 mg. Seeds, wheat germ and bran lead per 100 g; per serving, steaks, fish fillets and cheese lead, because they’re eaten in bigger portions.
For what phosphorus do in the body and how much people need, see Phosphorus: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track phosphorus in Calorie Tape
Calorie Tape logs every nutrient a food reports, phosphorus included, and shows which foods your day’s phosphorus came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in calciumTop per serving: Cheese, paneer
- Foods high in potassiumTop per serving: Potato, baked, peel eaten, with butter
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Compare the top twoBeef, steak, T-bone, lean only eaten vs Cheese, paneer, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Phosphorus: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.