Top 35 Foods Highest in Phosphorus (P) Per 100 Calories (Nutrient Density)

Maximize Phosphorus (P) (mg) while staying in a calorie deficit: USDA foods ranked by Phosphorus (P) delivered per 100 kcal of energy. Structural backbone of ATP, DNA/RNA phospholipids, and skeletal mineralization.

USDA Leaderboard: Top 35 Foods Highest in Phosphorus (P) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Rice bran, crude (1677 mg per 100g).

Rank	USDA Food Item	Phosphorus (P) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Rice bran, crude	1677 mg	100%	531 mg	316 kcal · 13.3g P
#2	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	284 mg	22.7%	507 mg	56 kcal · 12.2g P
#3	Cheese, cream, fat free	523 mg	41.8%	498 mg	105 kcal · 15.7g P
#4	Cream cheese, fat free	523 mg	41.8%	498 mg	105 kcal · 15.7g P
#5	Mushrooms, portabella, raw	108 mg	8.6%	491 mg	22 kcal · 2.11g P
#6	Mollusks, cuttlefish, mixed species, raw	387 mg	31%	490 mg	79 kcal · 16.2g P
#7	Scallops, steamed or boiled	422 mg	33.8%	485 mg	87 kcal · 15.2g P
#8	Mollusks, scallop, mixed species, raw	334 mg	26.7%	484 mg	69 kcal · 12.1g P
#9	Mushrooms, portabella, grilled	135 mg	10.8%	466 mg	29 kcal · 3.28g P
#10	Squash, zucchini, baby, raw	93 mg	7.4%	443 mg	21 kcal · 2.71g P
#11	Fish, cod, steamed	355 mg	28.4%	408 mg	87 kcal · 19.3g P
#12	Fish, cod, Pacific, raw (may have been previously frozen)	281 mg	22.5%	407 mg	69 kcal · 15.3g P
#13	Scallops, grilled	424 mg	33.9%	393 mg	108 kcal · 15.3g P
#14	Fish, cooked, as ingredient	305 mg	24.4%	372 mg	82 kcal · 19.4g P
#15	Fish, flounder, steamed	318 mg	25.4%	361 mg	88 kcal · 15.7g P
#16	Fish, flatfish (flounder and sole species), raw	252 mg	20.2%	360 mg	70 kcal · 12.4g P
#17	Cheese, American, reduced fat	829 mg	66.3%	345 mg	240 kcal · 17.6g P
#18	Shrimp, steamed or boiled	308 mg	24.6%	342 mg	90 kcal · 17.2g P
#19	Cheese, Swiss, reduced fat	605 mg	48.4%	338 mg	179 kcal · 28.4g P
#20	Cheese, swiss, low fat	605 mg	48.4%	338 mg	179 kcal · 28.4g P
#21	Crayfish, cooked	324 mg	25.9%	334 mg	97 kcal · 20.2g P
#22	Broccoli raab, raw	73 mg	5.8%	332 mg	22 kcal · 3.17g P
#23	Fish, haddock, steamed	287 mg	23%	330 mg	87 kcal · 20.6g P
#24	Fish, cod, grilled	356 mg	28.5%	330 mg	108 kcal · 19.4g P
#25	Mushrooms, shiitake, raw	112 mg	9%	329 mg	34 kcal · 2.24g P
#26	Scallops, baked or broiled	415 mg	33.2%	329 mg	126 kcal · 15g P
#27	Broccoli raab, cooked	82 mg	6.6%	328 mg	25 kcal · 3.83g P
#28	Fish, carp, raw	415 mg	33.2%	327 mg	127 kcal · 17.8g P
#29	Seaweed, irishmoss, raw	157 mg	12.6%	320 mg	49 kcal · 1.51g P
#30	Milk, lactose free, fat free (skim)	107 mg	8.6%	315 mg	34 kcal · 3.43g P
#31	Fish, ocean perch, Atlantic, raw	248 mg	19.8%	314 mg	79 kcal · 15.3g P
#32	Fish, haddock, cooked, dry heat	278 mg	22.2%	309 mg	90 kcal · 20g P
#33	Fish, haddock, raw	227 mg	18.2%	307 mg	74 kcal · 16.3g P
#34	Alfalfa seeds, sprouted, raw	70 mg	5.6%	304 mg	23 kcal · 3.99g P
#35	Alfalfa sprouts, raw	70 mg	5.6%	304 mg	23 kcal · 3.99g P

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