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15 Nutritious Foods Rich In Phosphorus

What foods are rich in phosphorus for healthy teeth & bones? Sunflower seeds, parmesan cheese, trout... Discover more in our interactive infographic.
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Phosphorus Foods

Pumpkin seeds / roasted

Pumpkin seeds
Phosphorus per 100g:
1174 mg
total
235% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
168% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
168% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
168% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
168% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
235% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
168% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
168% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
168% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
168% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Phosphorus per 100g:
1155 mg
total
231% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
92% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
92% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
231% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
92% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
92% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
165% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
165% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
165% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
165% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Poppy seed / spices

Poppy seed
Phosphorus per 100g:
870 mg
total
174% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
124% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
124% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
124% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
124% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
174% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
124% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
124% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
124% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
124% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Parmesan cheese / low sodium

Parmesan cheese
Phosphorus per 100g:
807 mg
total
161% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
115% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
115% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
115% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
115% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
161% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Brazilnuts / dried, unblanched

Brazilnuts
Phosphorus per 100g:
725 mg
total
145% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
58% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
145% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
104% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
104% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
104% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
104% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Cashew nuts / raw

Cashew nuts
Phosphorus per 100g:
593 mg
total
119% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Cuttlefish / cooked, moist heat

Cuttlefish
Phosphorus per 100g:
580 mg
total
116% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
83% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
116% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
83% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Cheese, cheddar

Cheese, cheddar
Phosphorus per 100g:
455 mg
total
91% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Chicken liver / pan-fried

Chicken liver
Phosphorus per 100g:
442 mg
total
88% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Parsley / spices, dried

Parsley
Phosphorus per 100g:
436 mg
total
87% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Peanuts / raw

Peanuts
Phosphorus per 100g:
376 mg
total
75% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
30% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Trout / cooked, dry heat

Trout
Phosphorus per 100g:
314 mg
total
63% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Goose, domesticated / meat only, roasted

Goose, domesticated
Phosphorus per 100g:
309 mg
total
62% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Salmon, sockeye / cooked, dry heat

Salmon, sockeye
Phosphorus per 100g:
305 mg
total
61% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
61% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Phosphorus Foods

Quail / cooked, total ediable

Quail
Phosphorus per 100g:
279 mg
total
56% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
56% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs