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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, for more, see the extended list of phosphorus rich 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.


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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
Name:Don Atkinson
Location:Alliston Ont.
Subject:Chronic kidney disease
I have to limit my phosphorus intake. Is white rice high or low in phosphorus?
Posted on 2012-09-19 15:42:01
Name:HealthAliciousNess
Subject:RE: Chronic kidney disease
Hi Don, thanks for your quesiton. One cup of cooked enriched white rice provides 87mg (9% DV) of phosphorus. That is 55mg (6% DV) in a 100 gram serving. Plain (un-enriched) white rice provides similar amounts of phosphorus. One cup of cooked brown rice provides even more phosphorus with 162mg (16% DV).

Complete nutrition facts for enriched, un-enriched, and brown rice.

Posted on 2012-09-19 21:10:36
Name:Sheryl
Location:Ithaca, NY
Subject:Chronic Kidney Disease
Great article on what NOT to eat! Thanks
Posted on 2012-11-18 10:12:49
Name:Paramdeep Singh
Location:Punjab, India
Subject:Chronic Kidney Disease
Great article...loads of info....grateful to you for the effort. Could you also provide elaborate detail on stuff that can help in lowering very high phosphorus levels? Thanks.
Posted on 2012-11-23 12:42:00
Name:Lester Byers
Location:Sun City West, Az
Subject:How to Lower Phosphorus in the body?
I am on dialysis and have too much phosphorus in my body, it causes body itch. Are there foods to decrease phosphorus in the body? I can stay away from high phosphorus. Thanks.
Posted on 2013-01-12 16:24:32
Name:Jill Mallory
Location:Mesa, AZ
Subject:Decreasing phosphorus
If your lab results show that your phosphorus level is high your doctor may prescribe medication to lower it. Calcium acetate (Tums) is another way if you don't have a prescription. Be aware that if you have high blood calcium levels Tums is loaded with calcium. The best solution is to limit the intake of phosphorus rich foods and learn which foods cause a rise in phosphorus levels. You can do this by keeping track of the amount of phosphorus you eat each day and comparing the level when you get your lab results. When your phosphorus levels go down the itching will also.
Posted on 2013-02-04 18:21:15
Name:Mhikl
Location:Calgary, Canada
Subject:Regulating Electrolytes and Cholesterol
I have looked at electrolytes since a relative couldn't regulate her potassium beginning 1972, discovering (over time) there are four and then recently five electrolytes. It seems Magnesium is the great regulator in the electrolyte family and soils and we are deficient in this valuable mineral. The five electrolytes mentioned are: Sodium, Potassium, Magnesium, Calcium, and Phosphorous. Again, Magnesium may be the answer to regulating them all.

Also, isn't Cholesterol being reevaluated: it may be cholesterol made in the body from indulgent carbohydrates that cause the problems...Such a complicated issue is the topic of healthy nutrition, even in these modern times of science and experimental research.

Posted on 2013-02-19 17:34:21
Name:Renae
Location:Michigan
Subject:Diabetic and want to be proactive about electrolytes
Hi, I'm diabetic and right now my creats are normal...but, after reading here, I feel I must be more proactive in preventing advanced kidney damage... Got any more suggestions? My skin does get itchy, I'll be looking at my phosphorus AND magnesium level quite closely from here out. Thanks much.
Posted on 2013-02-28 22:51:32
Name:Patricia
Location:San Jose, CA
Subject:Sunflower seed butter and itchy skin
Hi,Thank you for your article. Does sunflower seed butter have the same levels of phosphorous in it as the kernel?

Not to confuse the issue of itchy skin. I found when my forehead itched, there were some products that had sodium, calcium, magnesium, and phosphorous in it to bring more alkalinity into the system. The phosphorous product had 95 mg taken up to 3 times a day. I started taking this amount of phosphorous through a less expensive means of capsules. And my itchy skin stopped itching. I used up the bottle and stopped taking the phosphorous capsules and now my itchy skin is back which brought me to your website.

So if one has too much phosphorous you can get itchy skin and if you don't have enough phosphorous you can get itchy skin? What do you think?

I thought I might try a natural source of phosphorous to stop the itching. I eat a lot of sunflower seed butter and my skin still itches but maybe I need to add rice bran which is higher in phosphorous.

Posted on 2013-03-29 15:41:01
Name:HealthAliciousNess
Subject:RE: Sunflower seed butter and itchy skin
Hi Patricia thanks for your comments and questions. Can't comment on the effect of phosphorus and itchy skin, but sunflower seed butter is a good source of phosphorus. One ounce (2 tablespoons) will provide 186mg (19% DV) of phosphorus. One ounce of toasted sunflower seeds in contrast will provide a bit more with 324mg (32% DV). If you want to boost your phosphorus intake further, then spreading your sunflower seed butter on bran bread and sprinkling some bran and toasted wheat germ on top should help. Since absorption of phosphorus is less efficient from foods than supplements, you may have trouble getting the same amount of phosphorus as you got from the supplement. However, keep trying the natural way a bit longer and see if you can do it! Hope those thoughts help. Here are the complete nutrition facts for sunflower seed butter vs toasted sunflower seeds.
Posted on 2013-03-29 15:50:49
Name:Phyllis
Location:Trinidad
Subject:Fractured elbow
I recently had surgery on my elbow can I take extra phosphorous to help the healing process?
Posted on 2013-04-27 15:32:33
Name:HealthAliciousNess
Subject:RE: Fractured elbow
Hi Phyllis, thanks for your question. The phosphorus in your blood will increase to promote bone healing. Eating more phosphorous rich foods is certainly important to ensure your body has enough phosphorous to heal your bones. Taking extra phosphorous may help speed the healing process, but it has not been well established. Here is an article on phosphorus and bone healing for more info.
Posted on 2013-04-28 04:32:46
Name:Jeri
Location:Ohio
Subject:Pain from high phosphorous?
My husband is a diabetic on insulin and currently on dialysis. He has been having pain in his hands, back, arms, everywhere. I found through his blood work that his phosphorous was elevated. Could this be the cause of the pain? The Dr. has prescribed a phosphate binder 3 times a day. Will this help?
Posted on 2013-05-10 17:49:11
Name:Gussie
Location:Yuma, AZ
Subject:Phosphorus after a kidney transplant
I had a kidney transplant 15 years ago and it is doing great. I found your article very helpful. I am having problems maintaining my electrolytes because I have adrenal insufficiency caused by taking prednison for so long. Thanks, Gussie.
Posted on 2013-06-04 18:03:39

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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
Name:Don Atkinson
Location:Alliston Ont.
Subject:Chronic kidney disease
I have to limit my phosphorus intake. Is white rice high or low in phosphorus?
Posted on 2012-09-19 15:42:01
Name:HealthAliciousNess
Subject:RE: Chronic kidney disease
Hi Don, thanks for your quesiton. One cup of cooked enriched white rice provides 87mg (9% DV) of phosphorus. That is 55mg (6% DV) in a 100 gram serving. Plain (un-enriched) white rice provides similar amounts of phosphorus. One cup of cooked brown rice provides even more phosphorus with 162mg (16% DV).

Complete nutrition facts for enriched, un-enriched, and brown rice.

Posted on 2012-09-19 21:10:36
Name:Sheryl
Location:Ithaca, NY
Subject:Chronic Kidney Disease
Great article on what NOT to eat! Thanks
Posted on 2012-11-18 10:12:49
Name:Paramdeep Singh
Location:Punjab, India
Subject:Chronic Kidney Disease
Great article...loads of info....grateful to you for the effort. Could you also provide elaborate detail on stuff that can help in lowering very high phosphorus levels? Thanks.
Posted on 2012-11-23 12:42:00
Name:Lester Byers
Location:Sun City West, Az
Subject:How to Lower Phosphorus in the body?
I am on dialysis and have too much phosphorus in my body, it causes body itch. Are there foods to decrease phosphorus in the body? I can stay away from high phosphorus. Thanks.
Posted on 2013-01-12 16:24:32
Name:Jill Mallory
Location:Mesa, AZ
Subject:Decreasing phosphorus
If your lab results show that your phosphorus level is high your doctor may prescribe medication to lower it. Calcium acetate (Tums) is another way if you don't have a prescription. Be aware that if you have high blood calcium levels Tums is loaded with calcium. The best solution is to limit the intake of phosphorus rich foods and learn which foods cause a rise in phosphorus levels. You can do this by keeping track of the amount of phosphorus you eat each day and comparing the level when you get your lab results. When your phosphorus levels go down the itching will also.
Posted on 2013-02-04 18:21:15
Name:Mhikl
Location:Calgary, Canada
Subject:Regulating Electrolytes and Cholesterol
I have looked at electrolytes since a relative couldn't regulate her potassium beginning 1972, discovering (over time) there are four and then recently five electrolytes. It seems Magnesium is the great regulator in the electrolyte family and soils and we are deficient in this valuable mineral. The five electrolytes mentioned are: Sodium, Potassium, Magnesium, Calcium, and Phosphorous. Again, Magnesium may be the answer to regulating them all.

Also, isn't Cholesterol being reevaluated: it may be cholesterol made in the body from indulgent carbohydrates that cause the problems...Such a complicated issue is the topic of healthy nutrition, even in these modern times of science and experimental research.

Posted on 2013-02-19 17:34:21
Name:Renae
Location:Michigan
Subject:Diabetic and want to be proactive about electrolytes
Hi, I'm diabetic and right now my creats are normal...but, after reading here, I feel I must be more proactive in preventing advanced kidney damage... Got any more suggestions? My skin does get itchy, I'll be looking at my phosphorus AND magnesium level quite closely from here out. Thanks much.
Posted on 2013-02-28 22:51:32
Name:Patricia
Location:San Jose, CA
Subject:Sunflower seed butter and itchy skin
Hi,Thank you for your article. Does sunflower seed butter have the same levels of phosphorous in it as the kernel?

Not to confuse the issue of itchy skin. I found when my forehead itched, there were some products that had sodium, calcium, magnesium, and phosphorous in it to bring more alkalinity into the system. The phosphorous product had 95 mg taken up to 3 times a day. I started taking this amount of phosphorous through a less expensive means of capsules. And my itchy skin stopped itching. I used up the bottle and stopped taking the phosphorous capsules and now my itchy skin is back which brought me to your website.

So if one has too much phosphorous you can get itchy skin and if you don't have enough phosphorous you can get itchy skin? What do you think?

I thought I might try a natural source of phosphorous to stop the itching. I eat a lot of sunflower seed butter and my skin still itches but maybe I need to add rice bran which is higher in phosphorous.

Posted on 2013-03-29 15:41:01
Name:HealthAliciousNess
Subject:RE: Sunflower seed butter and itchy skin
Hi Patricia thanks for your comments and questions. Can't comment on the effect of phosphorus and itchy skin, but sunflower seed butter is a good source of phosphorus. One ounce (2 tablespoons) will provide 186mg (19% DV) of phosphorus. One ounce of toasted sunflower seeds in contrast will provide a bit more with 324mg (32% DV). If you want to boost your phosphorus intake further, then spreading your sunflower seed butter on bran bread and sprinkling some bran and toasted wheat germ on top should help. Since absorption of phosphorus is less efficient from foods than supplements, you may have trouble getting the same amount of phosphorus as you got from the supplement. However, keep trying the natural way a bit longer and see if you can do it! Hope those thoughts help. Here are the complete nutrition facts for sunflower seed butter vs toasted sunflower seeds.
Posted on 2013-03-29 15:50:49
Name:Phyllis
Location:Trinidad
Subject:Fractured elbow
I recently had surgery on my elbow can I take extra phosphorous to help the healing process?
Posted on 2013-04-27 15:32:33
Name:HealthAliciousNess
Subject:RE: Fractured elbow
Hi Phyllis, thanks for your question. The phosphorus in your blood will increase to promote bone healing. Eating more phosphorous rich foods is certainly important to ensure your body has enough phosphorous to heal your bones. Taking extra phosphorous may help speed the healing process, but it has not been well established. Here is an article on phosphorus and bone healing for more info.
Posted on 2013-04-28 04:32:46
Name:Jeri
Location:Ohio
Subject:Pain from high phosphorous?
My husband is a diabetic on insulin and currently on dialysis. He has been having pain in his hands, back, arms, everywhere. I found through his blood work that his phosphorous was elevated. Could this be the cause of the pain? The Dr. has prescribed a phosphate binder 3 times a day. Will this help?
Posted on 2013-05-10 17:49:11
Name:Gussie
Location:Yuma, AZ
Subject:Phosphorus after a kidney transplant
I had a kidney transplant 15 years ago and it is doing great. I found your article very helpful. I am having problems maintaining my electrolytes because I have adrenal insufficiency caused by taking prednison for so long. Thanks, Gussie.
Posted on 2013-06-04 18:03:39

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

Related Aritcles

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.