Phosphorus
Pumpkin seeds top our database for phosphorus at 1233 mg per 100 grams, then wheat bran at 1013 mg, chia seeds at 860 mg and Brazil nuts at 725 mg. The EU NRV sets the daily value at 700 mg. Phosphorus also occurs in virtually every protein-rich product.
The authorised wordings about phosphorus
Regulation (EU) No 432/2012 sets out for phosphorus, among others: "phosphorus contributes to normal energy-yielding metabolism", "phosphorus contributes to the maintenance of normal bones" and "phosphorus contributes to the normal function of cell membranes". You rarely meet that last sentence on packaging, which is a shame, because it summarises better where this mineral sits: everywhere there are cells. Here too we take the wording literally.
The richest sources in the data
Per 100 grams: pumpkin seeds 1233 mg, wheat bran 1013 mg, chia seeds 860 mg, Brazil nuts 725 mg and parmesan 694 mg. Beyond this top five, meat, fish, dairy and pulses each deliver solid amounts. That is exactly why we rarely discuss this nutrient separately: where protein sits, phosphorus sits. Anyone whose protein intake is in order has already settled this mineral in practice.
700 mg a day and the balance with calcium
The EU NRV is 700 mg per day, and on a normal diet that is no worry. More interesting than the amount is the ratio with calcium, because both minerals are built into bone tissue together. The trade sometimes makes a problem of this around soft drinks containing phosphoric acid. We say nothing firm about that: it is research territory rather than an established claim, and therefore no basis for advice from us.
When this mineral does require attention
There is one situation where phosphorus becomes medically relevant, and it falls outside our field: with certain kidney conditions intake is actively managed by a doctor and dietitian. If that applies to you, the treating team leads, not a coach or a table on the internet. In such a case we adapt the plan to what the clinician prescribes, and we go no further than that.
Why no supplement story belongs here
We sell no supplements and will not name any here. Phosphorus is also one of the few minerals where supplementing in healthy people is practically never at issue, simply because intake in the Netherlands sits well above the reference. In a programme we therefore spend the attention where it makes a difference: the protein sources themselves, their timing across the day and the training stimulus around them.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most phosphorus?
Pumpkin seeds lead at 1233 mg per 100 grams, and then wheat bran at 1013 mg and chia seeds at 860 mg.
How much phosphorus per day?
As a daily reference the EU NRV names 700 mg. On a normal diet with meat, fish, dairy or pulses that value is comfortably reached.
Is phosphorus tied to your protein intake?
In practice, yes. Virtually all protein-rich products supply phosphorus, so anyone whose protein intake is in order usually covers this mineral automatically.
Is phosphorus from soft drinks a problem?
No authorised claim exists on that and it is not a settled conclusion. We therefore make no firm statement; this falls under research rather than nutrition advice.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.