Broccoli is low in phosphorus. A cup of cooked broccoli contains roughly 52 to 90 mg of phosphorus depending on preparation, which is a small fraction of the 700 mg adults need daily. The National Kidney Foundation explicitly classifies broccoli as a low-phosphorus food suitable for people with kidney conditions.
How Much Phosphorus Is in Broccoli
The exact amount depends on how the broccoli is prepared. A cup of boiled, drained broccoli provides about 52 mg of phosphorus. Frozen broccoli that’s been cooked runs slightly higher, around 90 mg per cup, likely because frozen chopped pieces pack more densely into the measuring cup. Either way, you’re looking at roughly 4 to 7 percent of the 1,250 mg daily value listed on nutrition labels.
For context, the recommended dietary allowance for adults over 19 is 700 mg per day. A cup of broccoli delivers well under 15 percent of that target, which puts it firmly in the low-phosphorus category no matter which preparation method you use.
Broccoli vs. Other Vegetables
Compared to many common vegetables, broccoli sits in the lower range for phosphorus. A large baked russet potato contains 212 mg, roughly four times what you’d get from a cup of cooked broccoli. A cup of raw green peas has 157 mg, and canned sweet corn comes in at 134 mg. These are the vegetables that actually register as meaningful phosphorus sources.
Broccoli lands closer to vegetables like beets (54 mg per cup), Brussels sprouts (61 mg), and raw onions (46 mg). It contains significantly more phosphorus than raw spinach, which has just 15 mg per cup, but spinach leaves are extremely light and compress into a small volume. On the whole, broccoli falls comfortably in the low-to-moderate range among vegetables.
Phosphorus Absorption From Plant Foods
Not all the phosphorus in broccoli actually makes it into your bloodstream. Plant foods store phosphorus in a form called phytic acid, and humans lack the enzyme needed to fully break it down. This means some of the phosphorus passes through your digestive system without being absorbed. Estimates generally put plant phosphorus absorption at 40 to 60 percent, compared to animal-based phosphorus, which is absorbed more efficiently.
Cooking helps. Boiling, soaking, and other preparation methods break down phytic acid and release more phosphorus for absorption. Since most people eat broccoli cooked rather than raw, some of that barrier is already reduced. Still, the effective phosphorus you absorb from a cup of broccoli is likely lower than the number on a nutrition label suggests.
This is worth noting if you’re tracking phosphorus for kidney health. The phosphorus in broccoli is both low in quantity and partially blocked from absorption, making it a doubly safe choice compared to processed foods, where phosphorus additives are absorbed almost completely.
Broccoli on a Kidney Diet
If you landed on this question because you’re managing kidney disease, broccoli gets a green light. The National Kidney Foundation lists it as suitable for all major kidney conditions, including chronic kidney disease, dialysis (both hemodialysis and peritoneal), transplant recovery, and kidney stones. It’s classified as low in both sodium and phosphorus, with medium potassium levels.
A cup of raw broccoli provides about 288 mg of potassium and 43 mg of calcium alongside its modest phosphorus content. For people on potassium-restricted diets, this medium potassium level is worth factoring in, but it’s far below high-potassium foods like bananas or potatoes. Boiling broccoli and draining the water can reduce its potassium content further, since potassium leaches into cooking water.
The Bigger Phosphorus Picture
For most healthy adults, getting enough phosphorus is never a problem. It’s abundant in meat, dairy, beans, nuts, and grains. The typical American diet provides well above the 700 mg RDA without any effort. Phosphorus deficiency is rare outside of specific medical conditions.
The people who need to watch phosphorus are those with reduced kidney function, since damaged kidneys can’t filter excess phosphorus efficiently. When phosphorus builds up in the blood, it pulls calcium from bones and can cause dangerous mineral imbalances. For these individuals, choosing low-phosphorus vegetables like broccoli, carrots, cauliflower, and onions over higher-phosphorus options like potatoes and peas is a practical way to keep levels in check while still eating well.