About this list
Thrive is a plant-food nutrition database. This page lists phosphorus as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for phosphorus, 700 mg. In seeds and grains much of it is phytate-bound, which food tables do not show.
| Food | Form on card | Phosphorus per 100 g | % NRV (UK) |
|---|---|---|---|
| Hemp seeds | Raw | 1650 mg | 236% |
| Nutritional yeast | As sold | 1290 mg | 184% |
| Pumpkin seeds | Raw | 1233 mg | 176% |
| Chia seed | Raw | 860 mg | 123% |
| Watermelon seeds | Raw | 755 mg | 108% |
| Cacao powder | Dry | 734 mg | 105% |
| Tahini | As sold | 732 mg | 105% |
| Brazil nut | Raw | 725 mg | 104% |
| Sunflower seed butter | As sold | 666 mg | 95% |
| Sunflower seeds | Raw | 660 mg | 94% |
| Soya beans, dry | Dry | 660 mg | 94% |
| Roasted soybeans | As sold | 649 mg | 93% |
| Flaxseed | Raw | 642 mg | 92% |
| Sesame seed | Raw | 629 mg | 90% |
| Black sesame seeds | Raw | 629 mg | 90% |
| Cashew | Raw | 593 mg | 85% |
| Pine nut | Raw | 575 mg | 82% |
| Rolled oats | Dry | 523 mg | 75% |
| Black walnut | Dry | 513 mg | 73% |
| Almond butter | As sold | 508 mg | 73% |
| Pistachio | Raw | 490 mg | 70% |
| Fennel tea | Dry | 487 mg | 70% |
| Almond | Raw | 481 mg | 69% |
| Cashew butter | As sold | 457 mg | 65% |
| Einkorn, dry | Dry | 436 mg | 62% |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, hemp seeds lists 1650 mg of phosphorus per 100 g (raw), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.