What Can Happen To You Without Phosphorus? Know the 35 Best Foods High In Phosphorus!

In a hunt of the best sources of phosphorus? Here are as many as 35 foods high in phosphorus and the exact amount of phosphorus that they offer!

It wouldn’t be an exaggeration if I say that there would be no life without phosphorus and here is the proof!

“Our DNA wouldn’t exist if there was no phosphorus because this very element is responsible for the binding of DNA molecules together”

“We obtain energy because of the synthesis of ATP (Adenine triphosphate that is responsible for the transfer of energy between cells) which is why ATP is called as molecular currency”

Strong and healthy bones & teeth, purification of toxic wastes from the body, healing of cells and tissues, an effective functioning of kidneys and above all, phosphorus benefits us by aiding in a healthy growth and development of the body.

So, let us ensure that our body is being provided with the required amounts of phosphorus for us to experience all the above-mentioned benefits. Oh, wait! What is the exact amount that your body requires but? Read on to know!  

Table of Contents

What is the exact dietary allowance of phosphorus?
What happens when you miss phosphorus in your diet?
Here is an easy way to track your blood phosphorus levels
List of Foods high in phosphorus
What about phosphorus supplements?

How Much Phosphorus Should You Include In Your Diet?

Age group	Recommended daily allowance (RDA)
Babies between age (0-6 months)	100 mg per day (Average intake)
Babies between age (7-12 months)	275 mg per day (Average intake)
Children between age (1-3)	460 mg per day
Children between age (4-8)	500 mg per day
Children between age (9-18)	1250 mg per day
Adults between age (19 and above)	700 mg per day
Pregnancy & breastfeeding (younger than 18 years)	1250 mg per day
Pregnancy & breastfeeding (older than 18 years)	700 mg per day

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What Happens When You Miss Phosphorus In Your Diet?

If you have been experiencing any of the symptoms like weakness, stiffness in the joints, shortness of breath, anxiety, difficulty breathing, irritability, a sudden change in weight, there can be no better evidence to say that phosphorus is missing in your diet.

A severity of phosphorus deficiency can also cause osteoporosis or osteomalacia in adults and rickets in children for which the treatment requires a proper diagnosis and medication by the doctor.

You can later start including these best foods high in phosphorus that will help you get back to your normal health.

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How Much Phosphorus Should Your Blood Contain?

You can go for a regular checkup every once in a while to know the amount of phosphorus present in your blood. The exact amount of phosphorus that should be present in your blood is 2.5-4.5 milligrams per deciliter.

Try including phosphorus high foods in your diet and go for regular checkups to keep a track of exact amounts of phosphorus present in your blood.

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35 Foods High In Phosphorus – What Foods Have Phosphorus?

You will be glad to know that you need not strive hard to fill your plate with phosphorus rich foods because phosphorus food sources are so abundant, you will find this mineral in almost every category of food that you come across.

Let us explore each category of foods high in phosphorus so that it helps you understand the right source of phosphorus in a much better way.

A. Whole Grains – Foods high in phosphorus

You cannot really miss whole grains from being a part of your diet because apart from being available in a wide range of forms, whole grains are said to be the best source of B-complex, vitamins, fibres and other minerals like selenium, Iron, magnesium and phosphorus!

1. Oats

If you are looking for the best sources of phosphorus, I guarantee you that having oats for breakfast on a regular basis can benefit your body in meeting 1\4th of your daily requirement because just a cup of oats contains 156 mg of phosphorus.

Besides rich nutritional value, oats are lower in cholesterol which makes them the best breakfast food for weight loss.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Oats	1 serving size -816 grams	156 mg	82 %

2. Quinoa

The best food that is quick enough to get digested is quinoa. A bowl of quinoa for lunch is all you need to get decent amounts of fibre, proteins and carbohydrates. The best time to have quinoa of for lunch.  

You can prepare some easy salads, or cook a delicious bowl of smooth and easy to digest quinoa topped with sweet potatoes and black beans to obtain the maximum health benefits. (1)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Quinoa	1 cup – 185 grams	281 mg	28%

3. Wheat

Try considering whole wheat rather than regular wheat since it is a rich source of all the essential; minerals and vitamins like, folate, selenium, copper, manganese and phosphorus.

Also, consuming wheat on a regular basis can keep you away from colon cancer because wheat contains high amounts of fibre and studies have proved that people consuming foods high in fibre are less susceptible to colon cancer.

Wheat is also said to contain probiotics which are a kind of ‘good bacteria’ that help in the healthy maintenance of your gut.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Wheat	1 cup – 120 grams	415 mg	42 %

4. Rice

Rice being a staple food for more than half of the total population is a major source of carbohydrates which give us energy and to your surprise is a good source of phosphorus.

You may not meet the exact daily requirement of phosphorus but your body gets sufficient amounts of phosphorus to keep you away from the deficiency.

The best way to meet your daily requirement of phosphorus is to include rice into your three-day meals and rely on other sources of phosphorus like brazil nuts, flax seeds, sesame seeds, pumpkin seeds at any time during the day.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Rice	1 cup – 158 grams	68.9 mg	7 %

5. Barley

If you are tired of consuming regular foods and want to experience a rich flavour that also adds to your health, barley is your right choice of food.

Also, it won’t take much time for you to cook a cup of tasty barley for yourself. You just have to add water to barely in 2:1 ratio and bring them to the boil.

You can mix it up with some healthy veggies and spices like carrots, tomatoes, boiled potatoes capsicum, onion and garlic.

Apart from containing 0 cholesterol and 0 fat, a half cup serving of barley contains sodium, potassium, carbohydrates, proteins and fibres to keep up your good health! (2)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Barley	1 cup – 157 grams	84.8 mg	8%

B. Nuts And Seeds – Phosphorus Rich Foods

Out of all the foods high in phosphorus, you will be glad to know that nuts and seeds contain phosphorus in rich amounts. You can have a glance at the below-mentioned table for a much better understanding.

You can munch on some seeds and nuts during your snack time if you are aiming for the best phosphorus benefits.

6. Brazil nuts

You can go for brazil nuts every once in a while but you must be careful about the quantity of consumption because of their high-fat content. But you can have a handful once or twice in a week to obtain rich amounts of phosphorus, selenium, thiamin and magnesium.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Brazil nuts	1 cup – 133 grams	964 mg	96%

7. Sunflower Seeds

Keeping a pack of sunflower seeds handy will help you get over phosphorus deficiency because while you enjoy the salty, tasteful, roasted and crunchy sunflower seeds, your body acquires some decent amounts of phosphorus along with potassium, magnesium, calcium, Vitamin E, Iron and proteins. (3)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Sunflower seeds	1 cup – 46 grams	304 mg	30%

8. Flax Seeds

A cup of flax seeds which is around 170 grams provides you with more than your daily requirement of phosphorus.

Apart from being one of the great phosphorus food sources, flax seeds contain omega-3 fatty acids and they stop the cholesterol from being accumulated in the vessels and also help in lowering the bad cholesterol in your body.

Flax seeds can reduce the risk of cancer and they control the levels of sugar present in the blood.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Flax seeds	1 cup - 168 grams	1079 mg	108%

9.Pumpkin Seeds

Pumpkin seeds rank first in the list of phosphorus rich foods due to their highest phosphorus content.

The amount of phosphorus in pumpkin seeds is literally too high as much as 1620 grams in just one cup (around 140 grams) and this is more than double of your daily phosphorus requirement.

Pumpkin seeds are the best reliable source of foods high in phosphorus and they own the best credit for their crunchy and roasted tasteful flavour!

A handful of pumpkin seeds should not be missing from your snacks plate if you have been striving to obtain the maximum benefits from phosphorus rich foods. (4)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Pumpkin seeds	1 cup – 138 grams	1620 mg	162 %

10. Sesame Seeds

Sesame seeds are the most neglected ingredient that entails immense health benefits.

Apart from acquiring huge amounts of phosphorus, consuming sesame seeds on a regular basis can prevent cancer, improve your cardiovascular health, heal your skin problems, control blood sugar levels and treat male fertility problems.

You can make the best use of sesame seeds by sprinkling some of them on to your salads or you can simply use sesame oil to cook some of the delicious recipes.  

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Sesame seeds	1 cup – 144 grams	906 mg	91%

11. Almonds

If you looking for the foods high in phosphate list, here is how to make the best of almonds. Soak 10 almonds in water overnight and peel the skin the next day in the morning before consuming them for your breakfast.

You can also consume a tasty and sweet flavoured almond milk early in the morning if you do not like the taste of raw almonds.

Almonds are rich in antioxidants, Vitamin E, can control your blood sugar levels and blood pressure and assist in a healthy weight loss.(5)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Almonds	1 cup – 95 grams	460 mg	46%

C. Beans And Legumes

There are a wide range of beans and peas to choose from if you are looking for phosphorus food sources.

Beans and peas apart from being one of the best categories of foods high in phosphorus provide you with rich proteins which is why these are considered as the best replacement for meat products.

12. Lentils

Consuming a cup of lentils which is around 200 grams can provide you with 356 mg phosphorus along with good amounts of proteins, thiamine, calories, copper, manganese and folate.

Lentils are a great source of food for staying healthy and looking fit because they help in keeping your digestive system perfect by maintaining a healthy bowel movement and reducing the amount of bad cholesterol in your body.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Lentils	1 cup – 198 grams	356 mg	36%

13. Dried Peas

Dried peas are the perfect choice of foods if you are looking for ways to lose weight because dried peas reduce the number of fatty acids which are triglycerides and help in keeping your tummy full for longer periods.

Needless to say, dried peas can help you in meeting your phosphorus requirement up to 19% because of its good phosphorus content which is around 190 mg per 160 grams of dried peas.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Dried peas	1 cup – 160 grams	187 mg	19%

14. Pinto Beans

Pinto beans can meet 25% of your daily phosphorus requirement but there is another superficial benefit of pinto beans which makes it exceptional.

Pinto beans can help in decreasing the amounts of Low-density lipoproteins which are a kind of bad cholesterol present in your body. They also help in eliminating total cholesterol from your body.

Pinto beans also help in preventing a sudden rise in your blood sugar levels that occurs as soon as you eat. (6)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Pinto beans	1 cup – 171 grams	251 mg	25%

15. Navy Beans

Navy beans apart from being one of the best legume foods high in phosphorus can keep your blood sugar and blood pressure in control while helping you maintain a perfect waist size. These are also high in fibre thereby assisting in an easy bowel movement.

They also contain magnesium, manganese, Iron, folate, calories and proteins in great amounts.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Navy beans	1 cup – 182 grams	262 mg	26%

16. Lima Beans

Lima beans help you meet 21% of your daily phosphorus requirement and are also a great source of fibre. They are also rich in B –complex, folates, iron, potassium, antioxidants and proteins helping in reducing the risk of heart attacks, regulating your blood sugar levels and boosting your immunity.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Lima beans	1 cup – 188 grams	209 mg	21%

17. Green Peas

Including green peas in your diet not only helps in providing phosphorus to your body, but it also helps you stay away from the most common disorders like diabetes, cancer and other heart disorders.  

But, you must essentially stay away from an excessive consumption of green peas as the anti-nutrients present in green peas may obstruct the absorption of some important minerals like magnesium, calcium, zinc and Iron.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Green peas	1 cup – 160 grams	187 mg	19%

D. Soy Products

Phosphorus is the most abundant mineral present in your body, the second element being calcium.

There are of course other sources of phosphorus for vegans apart from soy products, but if you wish to acquire omega-3 fatty acids, calcium and vitamin D with zero cholesterol, soy products should definitely be included in your diet.

If you are not a meat eater, you definitely need to include soy products in your diet because this is the best way to compensate the loss of important amino acids that can be only be gained through soy products which are the best source of plant proteins.

18. Soybeans

Soybeans contain 284 mg phosphorus in just one cup which is around 180 grams. They also contain a special type of antioxidants which help in boosting immunity and are highly beneficial for women who are undergoing a stage of menopause.  

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Soybeans	1 cup – 180 grams	284 mg	28%

19. Tofu

The best gluten-free product that helps people suffering from the celiac disease is Tofu. Good news is that just a half cup of this tasty ingredient gives 152 mg of phosphorus. Both men and women can benefit through a regular consumption of Tofu because it reduces the risk of breast cancer and prostate cancer.

It also helps in an effective functioning of kidneys, (7) prevents the damage of liver, relieves you from the symptoms of menopause and benefits people suffering from type-2 diabetes.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Tofu	1 cup – 126 grams	152 mg	15%

20. Tempeh

Tempeh, which is a famous traditional ingredient of Indonesia is the best product you can consume among the all the soy foods that contain phosphorus because the nutritional properties of the product are highly beneficial when compared to other soy products like tofu though they are prepared using a common ingredient soybean.  

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Tempeh	1 cup – 166 grams	442 mg	44%

E. Fish – What Foods Contain Phosphorus?

You are blessed if you love eating fish because there are a wide range of fish products that can be included in the list of phosphorus food sources. Here is the big list to choose from.

21. Herrings

Herring is one of the low mercury fish that helps in boosting your red blood cells count because of the presence of Vitamin B12 and Iron that help in the formation of haemoglobin. An ounce of boneless fish which is around 30 grams helps in meeting 7% of your daily phosphorus requirement.(8)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Herrings	1 oz. Boneless - 28 grams	66.7 mg	7%

22. Sardines

Sardines are a great source of calcium, omega-3 fatty acids, vitamin D, vitamin B12, potassium, phosphorus, zinc, niacin and Iron.

The consumption of sardines is said to benefit elderly people and pregnant woman to a large extent.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Sardines	1 cup – 28 grams	730 mg	73%

23. Mackerels

Apart from providing 243 mg of phosphorus per 112 grams of serving, mackerels are also a rich source of selenium, Iron, sodium, zinc and copper which is why they benefit our skin & hair, boost our immunity, reduce the cholesterol levels and control the blood sugar levels.(9)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Mackerels	1 fillet – 112 grams	243 mg	24%

24. Salmon

The red pigment that is present in salmon which makes the fish appear red in colour helps in maintaining a healthy heart and assists in a proper functioning of the nervous system. The pigment can also help in beautifying your skin and make you look young.

This variety of fish is one of the tasteful foods high in phosphorus that provides your body with 40% of your daily phosphorus requirement per just half fillet. (A fillet is a boneless piece of meat)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Salmon	½ fillet – 198 grams	396 mg	40%

25. Scallops

Scallops apart from being a great source of phosphorus contain choline, selenium, proteins, zinc, vitamin b12 and iodine.

Regular consumption of scallops can reduce the risk of cancer, heart disorders, prevent Alzheimer and enhance the functioning of the brain.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Scallops	1 ounce – 28 grams	94.6mg	9%

26. Cod

Cod contains equal amounts of phosphorus and selenium in it along with rich amounts of vitamin b12, proteins, iodine, choline, vitamin b6, pantothenic acid and molybdenum.

Cod is one of the versatile foods high in phosphorus and is much known for its oil. Cod liver oil helps in reducing inflammation, improving bone strength, reducing the risk of heart problems and also helps in getting over anxiety and depression.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Cod	1 fillet – 231 grams	469 mg	47%

27. Tuna

3 ounces of tuna fish (approximately equal to 85 grams) can provide your body with 22% of your daily phosphorus requirement. Tuna also helps in a healthy weight loss, healing your skin problems, preventing the risk of cancer and regulating your blood pressure. (10)

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Tuna	3 oz. – 85 grams	216 mg	22%

F. Other Meat Products

Meat products may not be the best foods high in phosphorus, but they make the great sources of phosphorus for those undergoing a kidney treatment because there must be a proper balance of calcium and phosphorus levels for a healthy functioning of the kidney.

28. Chicken

Consuming chicken in moderate amounts helps in the providing your body with required amounts of phosphorus and helps in the maintenance of an ideal body weight, promotes healthy bones and teeth, speeds up your metabolism and prevents the risk of cancer.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Chicken	1 cup – 140 grams	319 mg	32%

29. Beef

If you are looking for ways to obtain nutrients from a single source, beef is a great source since it is a rich source of Niacin, riboflavin, vitamin b6, vitamin b12, selenium and riboflavin.

Consuming beef in moderate amounts helps in weight loss, improving heart health and controlling blood sugar levels.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Beef	1 cup – 240 grams	74.4 mg	7%

30. Turkey

A single serving of turkey which is around 35 grams provides your body with around 55 mg of phosphorus apart from zinc, potassium, iron and phosphorus.

Turkey helps in reducing the cholesterol levels and boosting your immune system. Turkey is also a rich source of protein and it contains an important element called selenium that helps in a proper regulation of thyroid hormone.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Turkey	1 serving – 33 grams	53.5 mg	5%

31. Pork

Pork is, of course, one of the sources of phosphorus, but a health professional or a dietician would not really suggest you have pork to obtain phosphorus benefits because of high risks that are associated with a regular pork consumption.

An undercooked pork can cause a disease called trichinosis or a frequent consumption of pork may lead to a condition where arteries get blocked.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Pork	4 oz.- 113 grams	198 mg	20%

G. Dairy Foods That Contain Phosphorus

Dairy products should mandatorily be included into the list of foods high in phosphorus because consuming any of these dairy products per day can help you meet at least 1/4th of your daily phosphorus requirement.

Read on to find out the exact amounts of phosphorus that they offer.

32. Yogurt

Yogurt benefits your digestive tract because of the presence of probiotics in it. You can increase your resistance against flu and diseases with a regular consumption of yogurt because of its anti-inflammatory properties.

You can increase your bone strength, and gain a healthy weight loss by including yogurt in your diet.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Yoghurt	1 cup – 245 grams	233 mg	23%

33. Swiss Cheese

There are of course other types of cheese such as cheddar, mozzarella, cottage cheese but if you are looking for the best source of dairy foods high in phosphorus, Swiss cheese is sure to gratify your taste buds and help you get over phosphorus deficiency.  

A single cup just as much as 130 grams give you around 750 mg of phosphorus.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Swiss cheese	1 cup – 132 grams	748 mg	75%

34. Milk (Goat milk)

If you are looking for the foods high in phosphate list, it is much recommended for you to drink goat milk instead of cow milk because of its good phosphorus content.

If you are intolerant to lactose, goats milk is the best way to go because of its less lactose content. Also, goat’s milk has the ability to absorb nutrients and minerals much better than cow’s milk.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Milk (Goat milk)	1 cup – 244 grams	271 mg	27%

35. Eggs

Consuming one large sized egg can fetch your body with 125 milligrams of phosphorus. The reason why you need good amounts of phosphorus is not only pertained to a healthy development of bones and teeth but good amounts of phosphorus in your body also help in a proper absorption of other important minerals such as zinc, vitamin D and magnesium.

Source	Serving size	Amount of Phosphorus (in mg)	% DV (% of daily phosphorus requirement that it meets)
Eggs	1 cup – 243 grams	464 mg	46%

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What About Phosphorus Supplements?

Dietary sources of phosphorus are so abundant; you wouldn’t really need phosphorus supplements unless your doctor suggests you a prescribed intake.

Phosphates are the most commonly suggested drugs which are especially recommended to those suffering from severe disorders which makes them incapable of consuming phosphorus through a regular diet.  

It helps in counterbalancing the calcium levels and helps in treating various urinary tract infections.

It is highly recommended that you consult your doctor before opting for phosphorus supplements but when there are such plenty sources of phosphorus as many as 35 foods high in phosphorus to rely on, do you really need phosphorus supplements!?

Explore from the above article what foods contain phosphorus to ensure that your body acquires the required amount of 700 mg of phosphorus per day.

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