Top 10 Foods Highest in Phosphorus
Written by Daisy Whitbread, MScN
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 MyFoodData.com considers nutrients from plant sources to be optimal for health, the plant sources of phosphorus are still listed here and recommended.
Foods high in phosphorus include pumpkin seeds, romano cheese, salmon, scallops, brazil nuts, pork, beef, milk, yogurt, tofu, and other beans. The daily value (%DV) 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)Other Seeds High in Phosphorus (%DV per ounce):
|Phosphorus in 100g ||Per cup (129g)||Per ounce (28g)|
|1233mg (123% DV)||1591mg (159% DV)||345mg (35% DV)|
Sunflower Seeds (32%), Chia Seeds (24%), Sesame Seeds (22%), Watermelon Seeds (21%), and Flaxseeds (18%). Click to see complete nutrition facts.
#2: Cheese (Romano)Other Types of Cheese High in Phosphorus (%DV per ounce):
|Phosphorus in 100g ||Per package (142g)||Per ounce (28g)|
|760mg (76% DV)||1079mg (108% DV)||213mg (21% DV)|
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)Other Fish High in Phosphorus (%DV per 3oz Cooked):
|Phosphorus in 100g||Per 1/2 Fillet (154g)||Per 3oz (85g)|
|371mg (37% DV)||571mg (57% DV)||315mg (32% DV)|
Carp (45%), American Shad (30%), Whitefish and Cod (29%), Tuna (28%), and Mackerel (27%). Click to see complete nutrition facts.
#4: Shellfish (Scallops)Other Shellfish High in Phosphorus (%DV per 3oz Cooked):
|Phosphorus in 100g (Cooked) ||Per 3oz (85g)||Per ounce (28g)|
|426mg (43% DV)||362mg (36% DV)||121mg (12% DV)|
Clams (29%), Shrimp (26%), Mussels and Crab (24%). Click to see complete nutrition facts.
#5: Nuts (Brazil)Other Nuts High in Phosphorus (%DV per ounce):
|Phosphorus in 100g ||Per cup (133g)||Per ounce (28g)|
|725mg (73% DV)||964mg (96% DV)||203mg (20% DV)|
Pine Nuts (16%), Almonds and Cashews (14%), and Pistachios (13%). Click to see complete nutrition facts.
#6: Pork (Lean Sirloin)A Lean Pork Chop (180g) provides (55%) DV
|Phosphorus in 100g||Per roast (638g)||Per 3oz (85g)|
|311mg (31% DV)||1984mg (198% DV)||264mg (26% DV)|
. Click to see complete nutrition facts.
#7: Beef & Veal (Lean Beef)Veal leg provides (25%) per 3oz of phosphorus. Click to see complete nutrition facts.
|Phosphorus in 100g||Per piece (283g)||Per 3oz (85g)|
|286mg (29% DV)||809mg (81% DV)||243mg (24% DV)|
#8: Low Fat Dairy (Nonfat Yogurt)1 cup of Nonfat Milk provides 25% DV of phosphorus
|Phosphorus 100g ||Per cup (245g)||Per container (227g)|
|157mg (16% DV)||385mg (38% DV)||356mg (36% DV)|
. Click to see complete nutrition facts.
#9: Soya Foods (Tofu)Soybeans (Edamame) are Also High in Phosphorus:
|Phosphorus in 100g||Per 3oz (85g)||Per ounce (28g)|
|287mg (29% DV)||241mg (24% DV)||80mg (8% DV)|
providing (18%) DV per ounce. Click to see complete nutrition facts.
#10: Beans & Lentils (Lentils)Other Beans and Lentils High in Phosphorus (%DV per cup cooked):
|Phosphorus in 100g||Per cup (198g)||Per tablespoon (12g)|
|180mg (18% DV)||356mg (36% DV)||22mg (2% DV)|
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.