Top Nuts High in Phosphorus

About Nuts and Phosphorus

There are quite a number of nuts rich in phosphorus, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest phosphorus nuts include hemp seeds, sunflower seeds, chia seeds, brazil nut, flaxseeds, sesame seeds, lotus seeds, cashews, pine nut and pili nut. Other phosphorus rich nuts are almonds, pistachio, walnut, hazelnut, pecan, breadfruit seeds, coconut cream, coconut, chestnut and pumpkin seeds.

We calculated the top nuts for phosphorus by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 nuts highest in phosphorus.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult DV (Female or Male)

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 2640mg of phosphorus, or about 380% for adults.
Phosphorus
2640mg in
1 cup (160g)
597mg in
200 Calories (36g)
380%
85%
Complete nutrition for Hemp Seeds

Sunflower Seeds

image of sunflower seeds

1 teaspoon of sunflower seed contains 32mg of phosphorus, or about 5% for adults.
Phosphorus
32mg in
1 teaspoon (2.79g)
374mg in
200 Calories (32g)
5%
53%
Complete nutrition for Sunflower Seeds

Chia Seeds (dried)

image of chia seeds

In 1 ounce, chia seed has 244mg of phosphorus, or about 35% for adults.
Phosphorus
244mg in
1 ounce (28.35g)
354mg in
200 Calories (41g)
35%
51%
Complete nutrition for Chia Seeds

Brazil Nut (dried)

image of brazil nut

1 cup of brazil nut contains 964mg of phosphorus, or about 140% for adults.
Phosphorus
964mg in
1 cup (133g)
220mg in
200 Calories (30g)
140%
31%
Complete nutrition for Brazil Nut

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 1079mg of phosphorus, or about 150% for adults.
Phosphorus
1079mg in
1 cup (168g)
240mg in
200 Calories (37g)
150%
34%
Complete nutrition for Flaxseeds

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 60mg of phosphorus, or about 9% for adults.
Phosphorus
60mg in
1 tablespoon (9.45g)
226mg in
200 Calories (35g)
9%
32%
Complete nutrition for Sesame Seeds

Lotus Seeds (dried)

image of lotus seeds

In 1 cup, lotus seed has 200mg of phosphorus, or about 29% for adults.
Phosphorus
200mg in
1 cup (32g)
377mg in
200 Calories (60g)
29%
54%
Complete nutrition for Lotus Seeds

Cashews

image of cashews

1 ounce of cashew contains 168mg of phosphorus, or about 24% for adults.
Phosphorus
168mg in
1 ounce (28.35g)
214mg in
200 Calories (36g)
24%
31%
Complete nutrition for Cashews

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 776mg of phosphorus, or about 110% for adults.
Phosphorus
776mg in
1 cup (135g)
171mg in
200 Calories (30g)
110%
24%
Complete nutrition for Pine Nut

Pili Nut (dried)

image of pili nut

1 cup of pili nut contains 690mg of phosphorus, or about 99% for adults.
Phosphorus
690mg in
1 cup (120g)
160mg in
200 Calories (28g)
99%
23%
Complete nutrition for Pili Nut

Almonds

image of almonds

In 1 cup, almond has 688mg of phosphorus, or about 98% for adults.
Phosphorus
688mg in
1 cup (143g)
166mg in
200 Calories (35g)
98%
24%
Complete nutrition for Almonds

Pistachio

image of pistachio

1 cup of pistachio contains 577mg of phosphorus, or about 82% for adults.
Phosphorus
577mg in
1 cup (123g)
164mg in
200 Calories (35g)
82%
23%
Complete nutrition for Pistachio

Walnut

image of walnut

In 1 cup, walnut has 405mg of phosphorus, or about 58% for adults.
Phosphorus
405mg in
1 cup (117g)
106mg in
200 Calories (31g)
58%
15%
Complete nutrition for Walnut

Hazelnut

image of hazelnut

1 cup of hazelnut contains 703mg of phosphorus, or about 100% for adults.
Phosphorus
703mg in
1 cup (226.8g)
96mg in
200 Calories (31g)
100%
14%
Complete nutrition for Hazelnut

Pecan

image of pecan

In 1 cup, pecan has 302mg of phosphorus, or about 43% for adults.
Phosphorus
302mg in
1 cup (109g)
80mg in
200 Calories (29g)
43%
11%
Complete nutrition for Pecan

Breadfruit Seeds (dried)

image of breadfruit seeds

1 tablespoon of breadfruit seed contains 18mg of phosphorus, or about 3% for adults.
Phosphorus
18mg in
1 tablespoon (10g)
97mg in
200 Calories (54g)
3%
14%
Complete nutrition for Breadfruit Seeds

Coconut Cream

image of coconut cream

In 1 cup, coconut cream has 293mg of phosphorus, or about 42% for adults.
Phosphorus
293mg in
1 cup (240g)
74mg in
200 Calories (61g)
42%
11%
Complete nutrition for Coconut Cream

Coconut

image of coconut

1 cup of coconut contains 90mg of phosphorus, or about 13% for adults.
Phosphorus
90mg in
1 cup (80g)
64mg in
200 Calories (56g)
13%
9%
Complete nutrition for Coconut

Chestnut

image of chestnut

In 1 cup, chestnut has 153mg of phosphorus, or about 22% for adults.
Phosphorus
153mg in
1 cup (143g)
87mg in
200 Calories (82g)
22%
12%
Complete nutrition for Chestnut

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 59mg of phosphorus, or about 8% for adults.
Phosphorus
59mg in
1 cup (64g)
41mg in
200 Calories (45g)
8%
6%
Complete nutrition for Pumpkin Seeds


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