The Best Vegan Phosphorus Food Sources [Chart and List]

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Phosphorus is an important mineral used as a material when building cell membrane and nucleic acids, among other roles.

In short, it primarily keeps your muscles and bones strong.

A phosphorus deficiency is not common, and you typically don’t need to pay any extra attention to getting enough. Even on a vegan diet, it’s not difficult to get.

I’ve put together a table of the top phosphorus sources so you can see where you actually get it from your diet. Note that many cereals and grain products are fortified with nutrients including phosphorus.

But first, how much phosphorus should you eat?

The recommended daily allowance (RDA) of phosphorus is 700 mg for both male and female adults.

phosphorus-rda

There’s no issue with getting more, as long as it’s not an extreme amount from supplements.

The Top Vegan Phosphorus Food Sources

Below is a table of vegan foods in terms of phosphorus per 100 grams and per 100 calories. Click the headers to sort the data.

FoodPhosphorus (mg) per 100 gramsPhosphorus (mg) per 100 calories
Hemp seeds1650298
Chia seeds860177
Brazil nut725110
Flaxseed641120
Sesame seeds629110
Pine nuts57585
Oats523134
Cashew49185
Pistachio nuts48988
Almonds48183
Peanuts37566
Walnut34553
Rye grain33298
Wheat flour (whole-grain)32397
Buckwheat groats31992
Hazelnut29046
Pecans27740
Vital wheat gluten26070
Macadamia nut18826
Lentils180155
Chickpeas168103
Adzuki beans168131
Garlic167125
Soybeans158112
Quinoa152127
Amaranth148145
Navy beans144103
Kidney beans142112
Black beans140106
Lima beans130106
Fava bean125113
Seaweed (dried)11440
Coconut meat11332
Peas108134
Chestnut10844
Lotus root100135
Mung bean9994
Pumpkin seeds9221
Artichoke90192
Corn89103
Rapini73329
Parsnip7194
Broccoli66194
White potato6290
Date6222
Chicory root6286
Okra61187
Watercress60500
Mustard greens57213
Brussels sprouts56155
Kale55153
Barley5444
Avocado5432
Asparagus53246
Cowpeas5153
Arugula50200
Ginger5050
Spinach49214
Sweet potato4754
Swiss chard46243
Cauliflower44174
Rice4333
Turnip greens42128
Guava4059
Water spinach39200
Durian3926
Green bean38124
Squash38237
Zucchini38224
Beets3886
Bok choy37289
Leek3557
Carrot3583
Gourd32158
Plantain3226
Raspberry3260
Lychee3147
Onion2973
Lettuce (red leaf)28215
Cassava2717
Nectarine2659
Red bell pepper26100
Cabbage26105
Tomato24133
Eggplant2496
Strawberry2476
Cucumber24157
Celery23167
Apricot2348
Blackberry2252
Radish22133
Banana2225
Jackfruit2122
Cherry2133
Grapes2029
Bamboo shoot20171
Green bell pepper20100
Peach2052
Tangerine2038
Napa cabbage19162
Lime1860
Pummelo1745
Plum1737
Lemon1653
Cantaloupe1543
Fig1419
Mango1423
Orange1226
Grapefruit1232
Pear1221
Apple1122
Melon1131
Cranberry1124
Pineapple817

As you can see, you can reach your RDA with just a serving or two of many foods.

Types of Vegan Foods High in Phosphorus

When you look at the amount per 100 grams, certain foods gather near the top:

  • Legumes (beans and lentils mainly) are amazing for phosphorus.
  • There are several nuts also on the list.
  • But there’s also grains and vegetables as well. As I said, there’s a diverse set of foods that have significant amounts of phosphorus in them that make it hard to not get enough.

 And if you look at the amount of phosphorus per 100 calories, leafy greens shoot up to the top of the list:

  • Watercress
  • Rapini
  • Bok Choy
  • Swiss chard

In addition, hemp seeds, squash, asparagus, and zucchini also rank well.

These are all foods that have a good amount of phosphorus in them, and very few calories. The downside is that you’ll have to eat multiple servings.  

They’ll fill you up really well, which is perfect if you’re trying to lose weight, but could be inconvenient otherwise. 

The Best of Both Worlds: Phosphorus Dense Foods

For everyday diets, the perfect source of phosphorus has a lot per serving, and also per 100 calories.

It’s easy to identify these with a simple bubble chart. The foods that are most dense in phosphorus will drift to the top-right corner. (click to enlarge)

vegan phosphorus sources bubble chartWe see that oats and rapini stand out on the two extremes, but in terms of getting phosphorus as efficiently as possible, hemp seeds are by far the best source. They have a good amount of phosphorus per serving, while also having a lot per 100 calories.

After hemp seeds, nothing stands out other than the cluster of beans around the center of the chart. They have almost the same amount of phosphorus per serving, but not as much per 100 calories.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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