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Top 10 Foods Highest in Phosphorus

 

Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, strong bones and teeth, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells. A deficiency in phosphorus can lead to lowered appetite, anemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune system. Phosphorus is found in almost every food, and as such, deficiency is rare. Conversely consuming too much phosphorus causes the body to send calcium from the bones to the blood in an attempt to restore balance. This transfer of calcium weakens bones, and can cause calcification of internal organs, increasing risk of heart attack and other vascular diseases. Some scientific research suggests that phosphorus is more easily absorbed from meat products,4 and you can only absorb half of the phosphorus contained in plant foods. The amount of phosphorus absorbed differs from person to person, and as HealthAliciousNess.com considers nutrients from plant sources to be optimal for health, the plant sources of phosphorus are still listed here and recommended. The DV (Percent Daily Value) for phosphorus is 1000mg, below is a list of high phosphorus foods.

#1: Bran (Rice and Oat)
Bran is a high fiber food and an easy addition to breakfast cereals, breads, and other baked goods. Rice bran provides the most phosphorus with 1677mg (168% DV) per 100 gram serving, 1979mg (198% DV) per cup. Oat bran provides 690mg (69% DV) of phosphorus per cup.
Click to see complete nutrition facts

#2: Pumpkin, Squash, and Watermelon Seeds
Pumpkin, squash, and watermelon seeds make a great snack or addition to baked goods and can be found in most grocery stores. Roasted pumpkin and squash seeds provide 1172mg (117% DV) of phosphorus per 100g serving, that is 2660mg (266% DV) per cup, and 328mg (33% DV) per ounce. Watermelon seeds provide considerbly less with 815mg (82% DV) per cup. Click to see complete nutrition facts

#3: Sunflower Seeds
Sunflower seeds are a good source of magnesium and vitamin E, in addition to many more nutrients. Sunflower seeds provide 1158mg (116% DV) of phosphorus per 100 gram serving, 1552mg (155% DV) per cup, and 324mg (32% DV) per ounce.
Click to see complete nutrition facts

#4: Toasted Wheat Germ
Toasted wheat germ is a great addition to cereals, salads, desserts, or just eaten on its own! Wheat germ provides 1146mg (115% DV) of phosphorus per 100g serving, which is 1295mg (129% DV) per cup, and 321mg (32% DV) per ounce.
Click to see complete nutrition facts

#5: Cheese
In addition to phosphorus cheese is also a high calcium food. Parmesan cheese provides the most phosphorus with 807mg (81% DV) per 100 gram serving (or 1 cup shredded), and 40mg (4% DV) per tablespoon. It is followed by Romano, Hard Goat Cheese, Mozzarella, Gruyere, Swiss, Gouda, Edam, Cheddar, Tilsit, and finally Provolone with 84mg (8% DV) in a cubic inch (17g).
Click to see complete nutrition facts

#6: Sesame Seeds and Tahini (Sesame Butter)
Like cheese, sesame seeds are also high in calcium and phosphorus. Sesame seeds provide 774mg (77% DV) of phosphorus per 100 gram serving, 991mg (99% DV) per cup, and 217mg (22% DV) per ounce. Tahini (sesame butter) commonly found in hummus contains slight more phosphorus with 221mg (22% DV) per ounce, 111mg (11% DV) per tablespoon. Click to see complete nutrition facts

#7: Nuts (Brazil and Pine)
Many nuts are an excellent source of phosphorus, with Brazil and Pine Nuts containing the most. Brazil nuts provide 725mg (73% DV) per 100g serving, 500mg (125% DV) per cup, and 203mg (20% DV) per ounce (~6 nuts). Pine nuts provide 575mg (58% DV) per 100g serving, 776mg (78% DV) per cup. Other nuts high in phosphorus include cashews, peanuts, pistachios, walnuts, and finally hazelnuts with 87mg (9% DV) per ounce. Click to see complete nutrition facts.

#8: Roasted Soybeans (Edamame)
Roasted soybeans, also known as edamame, make a great snack and are a high protein food. Roasted soybeans provide 649mg (65% DV) of phosphorus per 100 gram serving, 1116mg (112% DV) per cup. Click to see complete nutrition facts


#9: Flax Seeds
Like cheese, and sesame seeds, flax seeds are also a good source of calcium. Flax seeds provide 642mg (64% DV) of phosphorus per 100g serving, 1079mg (108% DV) per cup, and 64mg (6% DV) per tablespoon.
Click to see complete nutrition facts.

#10: Bacon
Bacon is a nutritious food, high in vitamin b3 (niacin) and selenium. However, bacon is also high in cholesterol and should be eaten in moderate amounts by people at risk of heart disease, or other cardiovascular diseases. Bacon provides 591mg (17% DV) of phosphorus per 100 gram serving, 35mg (4% DV) in a single slice.
Click to see complete nutrition facts.


Other Phosphorus Rich Foods

Fortified Cereals*1150mg (115% DV) per 100 gram serving1426mg (144% DV) in 2 cups (124 grams)713mg (72% DV) per cup (62 grams)Click to see complete nutrition facts for Fortified Cereals
Whey Powder932mg (93% DV) per 100 gram serving1351mg (135% DV) per cup (145 grams)75mg (7% DV) per tablespoon (8 grams)Click to see complete nutrition facts for Whey Powder
Poppy Seeds849mg (85% DV) per 100 gram serving76mg (8% DV) per tablespoon (9 grams)25mg (3% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Poppy Seeds
Cocoa Powder734mg (73% DV) per 100 gram serving631mg (63% DV) per cup (86 grams)37mg (4% DV) per tablespoon (5 grams)Click to see complete nutrition facts for Cocoa Powder
Halibut (Fish)285mg (29% DV) per 100 gram serving340mg (86% DV) per fillet (318 grams)242mg (24% DV) in a 3oz serving (85 grams)Click to see complete nutrition facts for Halibut (Fish)
Salmon (Fish)256mg (26% DV) per 100 gram serving788mg (39% DV) per fillet (308 grams)435mg (44% DV) in a 3oz serving (85 grams)Click to see complete nutrition facts for Wild Caught Atlantic Salmon (Fish)
Tempeh266mg (27% DV) per 100 gram serving442mg (44% DV) per cup (166 grams)37mg (4% DV) per tablespoon (14 grams)Click to see complete nutrition facts for Tempeh
Lentils180mg (18% DV) per 100 gram serving356mg (36% DV) per cup (198 grams)22mg (2% DV) per tablespoon (12 grams)Click to see complete nutrition facts for Cooked Lentils
Yogurt (Non-Fat)157mg (16% DV) per 100 gram serving385mg (38% DV) per cup (8 oz, 245 grams)177mg (18% DV) in half a cup (4oz, 113 grams)Click to see complete nutrition facts for Non-Fat Yogurt
Milk (Non-Fat/Skim)101mg (10% DV) per 100 gram serving247mg (25% DV) per cup (8 oz, 245 grams)31mg (3% DV) per ounce (31 grams)Click to see complete nutrition facts for Non-Fat Milk
*Amount of phosphorus may vary greatly between products. Be sure to check nutrition labels for the exact amount of phosphorus from each individual product.

People at Risk of a Phosphorus Deficiency

  • Alcoholics - Alcohol can draw phosphorus supplies from the bones, lowering overall levels.3
  • People Taking Salt Substitutes - Salt substitutes which contain potassium may reduce phosphorus levels in the long term.3
  • Drugs which may Lower Phosphorus Levels3
    • Antacids - Antacids with aluminum, calcium, or magnesium, can hamper phosphorus absorption in the digestive system.
    • Anticonvulsants - Anticonvulsants, such as phenobarbital and carbamazepine or Tegretol, can lower levels of phosphorus in the body, and create enzymes which hamper absorption.
    • Bile Acid Sequestrants - Bile acid sequestrants used to lower cholesterol can prevent phosphorus being absorbed by the body.
    • Corticosteroids - Corticosteroids, such as prednisone or methylprednisolone (Medrol), can increase excretion of phosphorus in unrine.
    • Insulin - Insulin in high doses may lower phosphorus absorption.
    • ACE Inhibitors (Blood Pressure Medication) - ACE Inhibitors such as Benazepril (Lotensin), Captopril (Capoten), Enalapril (Vasotec), Fosinopril (Monopril), Lisinopril (Zestril, Prinivil), Quinapril (Accupril), and Ramipril (Altace) may lower levels of phosphorus.
    • Cyclosporine (Immune Supressant)
    • Cardiac Glycosides (Digoxin or Lanoxin)
    • Heparins (Blood-thinning Drugs)
    • Non-Steroidal Anti-Inflammatory Drugs (ie: Ibuprofen or Advil)

Recipes High in Phosphorus

How to Cook Oatmeal (Oats)
How to Cook Rye
Blackberry Salad

Warnings

  • Cheese, Bacon, and Whole Milk are high cholesterol foods which should be eaten in moderate amounts or avoided by people at risk of heart disease or stroke.
  • Pumpkin and Squash Seeds, Sunflower Seeds, Sesame Seeds, Flax Seeds, Cheese, and Nuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.

Buy Phosphorus Foods

Parmesan cheese, Sesame Seeds, Almonds, Flax Seeds, Brazil Nuts.


    
 

<- Top 10 Foods Highest in Sodium   Top 10 Vegetables Highest in Calcium ->

Comments.
Name:Darlina
Location:San Bernardino, Ca
Subject:High Phosphorus Food
Your article was benefical. I have kidney disease and got alot from this on what not to eat.
Posted on 2012-01-27 16:41:25
Name:Kathy
Location:Spartanburg, SC
Subject:High Phosphorus
I also have kidney problems and also got a lot from your article. Thanks!!!
Posted on 2012-03-04 05:10:20
Name:Nikki
Location:Sheffield, England
Subject:High Phosphorus Food
Your article has given me beneficial information to help me try to raise my low phosphate levels naturally, as the supplements prescribed to me by my Dr makes me nauseous. I have had a kidney transplant.
Posted on 2012-03-09 05:25:46

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References

  1. USDA National Nutrient Database for Standard Reference, Release 20.
  2. Linus Pauling Institute on Phosphorus
  3. University of Maryland Medical Center Article on Phosphorus
  4. National Research Council, Food and Nutrition Board. Recommended Dietary Allowances. 10th ed. Washington, D.C.: National Academy Press; 1989:184-187.


 
 
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