Top 10 Foods Highest in Phosphorus

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 (Daily Value) for phosphorus is 1000mg. Below is a list of high phosphorus foods by common serving size, for more, see the extended lists of high phosphorus foods by nutrient density, and phosphorus rich foods.

#1: Seeds (Pumpkin & Squash)
Phosphorous in 100g Per cup (129g)Per ounce (28g)
1233mg (123% DV)1591mg (159% DV)345mg (35% DV)
Other Seeds High in Phosphorous (%DV per ounce): Sunflower Seeds (32%), Chia Seeds (24%), Sesame Seeds (22%), Watermelon Seeds (21%), and Flaxseeds (18%). Click to see complete nutrition facts.


#2: Cheese (Romano)
Phosphorous in 100g Per package (142g)Per ounce (28g)
760mg (76% DV)1079mg (108% DV)213mg (21% DV)
Other Types of Cheese High in Phosphorous (%DV per ounce): Parmesan (23%), Goat Cheese (20%), Nonfat Mozzarella (18%), Gruyere and Swiss (17%), Gouda, Edam and Nonfat Cream Cheese (15%). Click to see complete nutrition facts.


#3: Fish (Salmon)
Phosphorous in 100gPer 1/2 Fillet (154g)Per 3oz (85g)
371mg (37% DV)571mg (57% DV)315mg (32% DV)
Other Fish High in Phosphorous (%DV per 3oz Cooked): Carp (45%), American Shad (30%), Whitefish and Cod (29%), Tuna (28%), and Mackerel (27%). Click to see complete nutrition facts.


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#4: Shellfish (Scallops)
Phosphorous in 100g (Cooked) Per 3oz (85g)Per ounce (28g)
426mg (43% DV)362mg (36% DV)121mg (12% DV)
Other Shellfish High in Phosphorous (%DV per 3oz Cooked): Clams (29%), Shrimp (26%), Mussels and Crab (24%). Click to see complete nutrition facts.


#5: Nuts (Brazil)
Phosphorous in 100g Per cup (133g)Per ounce (28g)
725mg (73% DV)964mg (96% DV)203mg (20% DV)
Other Nuts High in Phosphorous (%DV per ounce): Pine Nuts (16%), Almonds and Cashews (14%), and Pistachios (13%). Click to see complete nutrition facts.


#6: Pork (Lean Sirloin)
Phosphorous in 100gPer roast (638g)Per 3oz (85g)
311mg (31% DV)1984mg (198% DV)264mg (26% DV)
A Lean Pork Chop (180g) provides (55%) DV. Click to see complete nutrition facts.


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#7: Beef & Veal (Lean Beef)
Phosphorous in 100gPer piece (283g)Per 3oz (85g)
286mg (29% DV)809mg (81% DV)243mg (24% DV)
Veal leg provides (25%) per 3oz of phosphorus. Click to see complete nutrition facts.


#8: Low Fat Dairy (Nonfat Yogurt)
Phosphorous 100g Per cup (245g)Per container (227g)
157mg (16% DV)385mg (38% DV)356mg (36% DV)
1 cup of Nonfat Milk provides 25% DV of phosphorus. Click to see complete nutrition facts.


#9: Soya Foods (Tofu)
Phosphorous in 100gPer 3oz (85g)Per ounce (28g)
287mg (29% DV)241mg (24% DV)80mg (8% DV)
Soybeans (Edamame) are Also High in Phosphorous: providing (18%) DV per ounce. Click to see complete nutrition facts.


#10: Beans & Lentils (Lentils)
Phosphorous in 100gPer cup (198g)Per tablespoon (12g)
180mg (18% DV)356mg (36% DV)22mg (2% DV)
Other Beans and Lentils High in Phosphorous (%DV per cup cooked): Adzuki (39%), Yellow Beans (32%), White Beans (30%), Chickpeas and Black Turtle Beans (28%), Pinto and Kidney Beans (25%). Click to see complete nutrition facts.





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Top 10 High Phosphorus Foods by Nutrient Density (Phosphorus per Gram)
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Other Phosphorus Rich Foods
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▼ People at Risk of a Phosphorus Deficiency
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▼ Recipes High in Phosphorus
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▼ Warnings
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▼ Comments
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▼ References
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