Top 35 Foods Highest in Phosphorus (P) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Phosphorus (P) (mg per 100g) with % Daily Value, calorie density, and macro ratios. Structural backbone of ATP, DNA/RNA phospholipids, and skeletal mineralization.

USDA Leaderboard: Top 35 Foods Highest in Phosphorus (P) (USDA Per 100g Ranking)

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	Pumpkin seeds, unsalted	1174 mg	93.9%	205 mg	574 kcal · 29.8g P
#3	Pumpkin seeds, salted	1160 mg	92.8%	205 mg	567 kcal · 29.5g P
#4	Sunflower seeds, plain, unsalted	1155 mg	92.4%	198 mg	582 kcal · 19.3g P
#5	Sunflower seeds, plain, salted	1141 mg	91.3%	198 mg	575 kcal · 19.1g P
#6	Sunflower seeds, flavored	1103 mg	88.2%	195 mg	567 kcal · 18.4g P
#7	Egg, yolk, dried	1040 mg	83.2%	155 mg	669 kcal · 33.6g P
#8	Milk, dry, not reconstituted	968 mg	77.4%	267 mg	362 kcal · 36.2g P
#9	Milk, buttermilk, dried	933 mg	74.6%	241 mg	387 kcal · 34.3g P
#10	Cheese spread, American or Cheddar cheese base	875 mg	70%	302 mg	290 kcal · 16.4g P
#11	Cheese spread, Swiss cheese base	875 mg	70%	302 mg	290 kcal · 16.4g P
#12	Cheese spread, pasteurized process, American	875 mg	70%	302 mg	290 kcal · 16.4g P
#13	Cheese spread, pressurized can	875 mg	70%	302 mg	290 kcal · 16.4g P
#14	Chia seeds	860 mg	68.8%	177 mg	486 kcal · 16.5g P
#15	Cheese, American, reduced fat	829 mg	66.3%	345 mg	240 kcal · 17.6g P
#16	Cheese, parmesan, low sodium	807 mg	64.6%	179 mg	451 kcal · 41.6g P
#17	Cheese, with wine	768 mg	61.4%	250 mg	307 kcal · 16.1g P
#18	Cheese, processed cheese food	768 mg	61.4%	250 mg	307 kcal · 16.1g P
#19	Cheese, pasteurized process, swiss	762 mg	61%	228 mg	334 kcal · 24.7g P
#20	Cheese, romano	760 mg	60.8%	196 mg	387 kcal · 31.8g P
#21	Cheese, American, reduced sodium	745 mg	59.6%	198 mg	376 kcal · 22.2g P
#22	Cheese, pasteurized process, pimento	744 mg	59.5%	198 mg	375 kcal · 22.1g P
#23	Cheese, parmesan, shredded	735 mg	58.8%	177 mg	415 kcal · 37.9g P
#24	Oat bran, raw	734 mg	58.7%	298 mg	246 kcal · 17.3g P
#25	Cheese, goat, hard type	729 mg	58.3%	161 mg	452 kcal · 30.5g P
#26	Cheese, mexican, queso cotija	729 mg	58.3%	199 mg	366 kcal · 20g P
#27	Soy meal, defatted, raw	701 mg	56.1%	208 mg	337 kcal · 49.2g P
#28	Cheese, Parmesan, hard	694 mg	55.5%	177 mg	392 kcal · 35.8g P
#29	Seeds, sunflower seed butter, without salt	666 mg	53.3%	108 mg	617 kcal · 17.3g P
#30	Cheese, American	642 mg	51.4%	189 mg	340 kcal · 16.8g P
#31	Cheese, American and Swiss blends	642 mg	51.4%	189 mg	340 kcal · 16.8g P
#32	Cheese, Parmesan, dry grated	630 mg	50.4%	153 mg	412 kcal · 29.9g P
#33	Egg, whole, dried	629 mg	50.3%	106 mg	592 kcal · 48g P
#34	Cheese, parmesan, grated	627 mg	50.2%	149 mg	420 kcal · 28.4g P
#35	Cheese, Gruyere	605 mg	48.4%	146 mg	413 kcal · 29.8g P

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