EXPLORE A NUTRIENT
Phosphorus
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element P is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element P, atomic number 15. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
205 foods with data 1 not reported, excluded from ranking
- Hulled hemp seeds
Seeds, hemp seed, hulled, exactly as identified by USDA.
1,650 mg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
1,233 mg - Poppy seeds
Spices, poppy seed, exactly as identified by USDA.
870 mg - Unsweetened cocoa powder
Cocoa, dry powder, unsweetened, exactly as identified by USDA.
734 mg - Sunflower seeds
Raw sunflower seed kernels.
732 mg - Brazil nuts
Nuts, brazilnuts, dried, unblanched, exactly as identified by USDA.
725 mg - Parmesan cheese
Cheese, parmesan, hard, exactly as identified by USDA.
694 mg - Chia seeds
Chia seeds, dry, raw.
691.3 mg - Flaxseed
Flaxseed; source does not specify grinding.
642 mg - Sesame seeds
Whole dried sesame seeds.
629 mg - Pine nuts
Nuts, pine nuts, dried, exactly as identified by USDA.
575 mg - Swiss cheese
Cheese, swiss, exactly as identified by USDA.
574 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Phosphorus (Phosphorus, P), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Phosphorus: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is phosphorus and what does it do?
Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. Your body needs phosphorus to make energy and to carry out many important chemical processes.
How much phosphorus do I need?
How much phosphorus you need depends on your age. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 100 mg |
| Infants 7–12 months |
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13