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Phosphorus: Daily Value and top food sources

Daily Value: 1250 mg (FDA, adults and children 4+)

Ranked by how much Phosphorus a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Phosphorus, per typical portion
100% DVSunflower seed kernels, oil r…Sunflower seed kernels, oil roasted: 123% DV123%Sunflower seed kernels from s…Sunflower seed kernels from shell, dry roasted: 118% DV118%Pumpkin and squash seed kerne…Pumpkin and squash seed kernels, roasted: 111% DV111%Cheese spread, pasteurized pr…Cheese spread, pasteurized process, American: 98% DV98%Pasteurized process cheese, A…Pasteurized process cheese, American, low fat: 93% DV93%Pasteurized process cheese, c…Pasteurized process cheese, cheddar or American, low sodium: 83% DV83%Sesame seed kernels, driedSesame seed kernels, dried: 80% DV80%Sesame seed kernels, toastedSesame seed kernels, toasted: 79% DV79%Brazil nuts, dried, unblanchedBrazil nuts, dried, unblanched: 77% DV77%Sunflower seed kernels, dry r…Sunflower seed kernels, dry roasted: 76% DV76%Sesame seeds, whole, driedSesame seeds, whole, dried: 72% DV72%Parmesan cheese, low sodiumParmesan cheese, low sodium: 65% DV65%

Share of the Daily Value (1250 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Sunflower seed kernels, oil roasted1 cup (135 g)1537.7 mg123%
Sunflower seed kernels from shell, dry roasted1 cup (128 g)1478.4 mg118%
Pumpkin and squash seed kernels, roasted1 cup (118 g)1385.3 mg111%
Cheese spread, pasteurized process, American1 cup, diced (140 g)1225 mg98%
Pasteurized process cheese, American, low fat1 cup, diced (140 g)1157.8 mg93%
Pasteurized process cheese, cheddar or American, low sodium1 cup, diced (140 g)1043 mg83%
Sesame seed kernels, dried1 cup (150 g)1000.5 mg80%
Sesame seed kernels, toasted1 cup (128 g)990.7 mg79%
Brazil nuts, dried, unblanched1 cup, whole (133 g)964.2 mg77%
Sunflower seed kernels, dry roasted1.0 cup (127 g)952.5 mg76%
Sesame seeds, whole, dried1 cup (144 g)905.8 mg72%
Parmesan cheese, low sodium1 cup, grated (100 g)807 mg65%
Mozzarella cheese, nonfat1 cup, shredded (113 g)741.3 mg59%
Almonds, oil roasted1 cup whole kernels (157 g)731.6 mg59%
Sardine, Atlantic, canned in oil, drained solids with bone1 cup, drained (149 g)730.1 mg58%
Parmesan cheese, dry grated, reduced fat1 cup (100 g)729 mg58%
Biscuits, plain or buttermilk, dry mix1 cup, purchased (120 g)702 mg56%
Almonds, blanched1 cup whole kernels (145 g)697.5 mg56%
Mozzarella cheese, low sodium1 cup, diced (132 g)691.7 mg55%
Cashew nuts, oil roasted1 cup, whole (129 g)685 mg55%
Cashew nuts, dry roasted1 cup, halves and whole (137 g)671.3 mg54%
Cheese substitute, mozzarella1 cup, shredded (113 g)658.8 mg53%
Almonds, dry roasted1 cup whole kernels (138 g)650 mg52%
Mixed nuts, oil roasted, without peanuts1 cup (144 g)646.6 mg52%
Walnuts, black, dried1 cup, chopped (125 g)641.2 mg51%

What Phosphorus does, how much you need, and what the evidence shows: Phosphorus: almost nobody is short of it, and the real question is your kidneys →

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