Foods High in Phosphorus: Top Sources and Daily Needs

Q: What does phosphorus do for the body?

Phosphorus is a component of DNA, RNA, and cell membranes, making it essential for the body's growth, repair, and maintenance of tissues and cells. It is also crucial for forming strong bones and teeth. Additionally, phosphorus plays a key role in energy production in our body.

Q: How much phosphorus do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of phosphorus for adults is around 550 mg per day.

Q: What are the health benefits of phosphorus?

Phosphorus plays a crucial role in bone health, as it works in tandem with calcium to maintain strong bones and teeth. It is also involved in the production of ATP, a molecule that provides energy for various cellular processes. Additionally, phosphorus helps in the formation of DNA and RNA, and plays a role in maintaining the body's acid-base balance.

Q: What are the health risks associated with phosphorus?

High levels of phosphorus in the blood, often caused by kidney disease, might lead to bone and heart problems. Phosphorus consumption in excess of the recommended levels can also contribute to osteoporosis and other bone disorders. It's important to maintain a balanced intake of phosphorus to avoid these health risks.

Q: What if your phosphorus is low?

If your phosphorus levels are low, you may experience symptoms such as weakness, bone pain, increased infections, and other issues. It's important to consult a healthcare professional to determine the underlying cause of low phosphorus, as it is often a result of another health issue, and to receive advice on phosphorus supplementation.

Q: How do vegans get their phosphorus intake?

Vegans can get their phosphorus intake from plant-based sources such as whole grains, nuts, seeds, and legumes. Foods like lentils, pumpkin seeds, quinoa, and tofu are excellent sources of phosphorus for individuals following a vegan diet.

Phosphorus Foods high in phosphorus and how much you need · Macroelements

Phosphorus is a mineral that plays a crucial role in the formation and maintenance of strong bones and teeth. It is also essential for the body's energy production, as well as DNA and RNA structure.

Women, a day

550 mg

Men, a day

550 mg

Foods that have it

1,349

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; baking powder and pumpkin seed have the most phosphorus per serving. Among animal foods, the most are in veal, thymus; eel and cheese, mexican, queso cotija.

Foods highest in phosphorus

Ranked from 1,349 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Veal, thymus, cooked, braised 533 mg

serving (85 g) · Offal dishes 97% of daily
2

Liver, boiled 474 mg

serving (85 g) · Offal dishes 86% of daily
3

Roasted liver 458 mg

serving (85 g) · Offal dishes 83% of daily
4

Bean, yellow, mature 439 mg

serving (90 g) · Pulses 80% of daily
5

Eel 429 mg

serving (110 g) · Fish 78% of daily
6

Baking powder 420 mg

tsp (5 g) · Miscellaneous ingredients 76% of daily
7

European sprat 419 mg

serving (110 g) · Fish 76% of daily
8

Cheese, mexican, queso cotija 401 mg

serving (55 g) · Cheese, ripened cheese 73% of daily
9

Whey protein concentrate (75%) 379 mg

scoop (28.7 g) · Miscellaneous ingredients 69% of daily
10

Salmon in oil, canned 374 mg

serving (85 g) · Fish products 68% of daily
11

Reindeer, boiled, salt 373 mg

serving (85 g) · Steaks and chops 68% of daily
12

Reindeer roast 373 mg

serving (85 g) · Steaks and chops 68% of daily
13

Mollusks, scallop, mixed species, raw 367 mg

serving (110 g) · Crustaceans and molluscs 67% of daily
14

Pumpkin seed 352 mg

serving (30 g) · Nuts, seeds and dried fruits 64% of daily
15

Hemp seed, whole 348 mg

serving (30 g) · Nuts, seeds and dried fruits 63% of daily
16

Processed cheese, 20-24% fat 336 mg

serving (55 g) · Processed cheese 61% of daily
17

Game bird 319 mg

serving (110 g) · Chicken and other birds 58% of daily
18

Vendace 319 mg

serving (110 g) · Fish 58% of daily
19

Pheasant, leg, meat only, raw 308 mg

serving (110 g) · Chicken and other birds 56% of daily
20

Pea, green, split, mature seeds 301 mg

serving (90 g) · Pulses 55% of daily
21

Milk powder 294 mg

serving (30 g) · Miscellaneous ingredients 53% of daily
22

Sour milk, fat-free, organic, without added vitamin d 288 mg

serving (240 g) · Soured milks 52% of daily
23

Soured milk gefilus, skim 0.1 fat 288 mg

serving (240 g) · Soured milks 52% of daily
24

Sunflower seed 284 mg

serving (30 g) · Nuts, seeds and dried fruits 52% of daily
25

Wheat bran 278 mg

serving (15 g) · Flour 50% of daily
26

Beef sirloin steak, oven-baked 265 mg

serving (85 g) · Steaks and chops 48% of daily
27

Tuna, in oil, canned 264 mg

serving (85 g) · Fish products 48% of daily
28

Mussel in water, canned 264 mg

serving (85 g) · Crustaceans and molluscs 48% of daily
29

Skyr, <0.5% fat 257 mg

serving (170 g) · Quark 47% of daily
30

Quinoa, cooked 256 mg

serving (140 g) · Rice 47% of daily
31

Seeds, cottonseed meal, partially defatted (glandless) 253 mg

serving (15 g) · Flour 46% of daily
32

Kefir, lowfat, plain, 1% 252 mg

serving (240 g) · Soured milks 46% of daily
33

Soy mince 245 mg

serving (35 g) · Pulse products 45% of daily
34

Curd milk, plain, 3.5% fat 240 mg

serving (240 g) · Cultured milks 44% of daily
35

Raspberry juice concentrate 240 mg

serving (240 g) · Juices 44% of daily
36

Coconut milk 230 mg

serving (240 g) · Vegetable juices 42% of daily
37

Milk, whole milk, 3.5% fat, boiled 225 mg

serving (240 g) · Milks >2% fat 41% of daily
38

Cottage cheese, fat-free, low-lactose 220 mg

serving (110 g) · Cheese, unripened, fresh cheese 40% of daily
39

Tahini, sesami seed butter 219 mg

serving (30 g) · Condiments 40% of daily
40

Chicken mince, fried 216 mg

serving (85 g) · Chicken and other birds 39% of daily
41

Amaranth grain, cooked 207 mg

serving (140 g) · Rice 38% of daily
42

Yoghurt, plain, 2.5% fat, low-lactose 204 mg

container (170 g) · Yoghurt 37% of daily
43

Quark, <0.5% fat 198 mg

serving (110 g) · Quark 36% of daily
44

Wheat whole, boiled 194 mg

serving (140 g) · Rice 35% of daily
45

Pork and beef, canned 191 mg

serving (85 g) · Meat products 35% of daily
46

Soy bean, boiled 189 mg

serving (90 g) · Pulses 34% of daily
47

Oats, rolled, oat flakes 188 mg

serving (40 g) · Flour 34% of daily
48

Redfish, rosefish, frozen 187 mg

serving (110 g) · Fish products 34% of daily
49

Squid 187 mg

serving (110 g) · Crustaceans and molluscs 34% of daily
50

Noodle, whole wheat 186 mg

serving (55 g) · Pasta 34% of daily

1

Bean, yellow, mature 439 mg

serving (90 g) · Pulses 80% of daily
2

Baking powder 420 mg

tsp (5 g) · Miscellaneous ingredients 76% of daily
3

Pumpkin seed 352 mg

serving (30 g) · Nuts, seeds and dried fruits 64% of daily
4

Hemp seed, whole 348 mg

serving (30 g) · Nuts, seeds and dried fruits 63% of daily
5

Pea, green, split, mature seeds 301 mg

serving (90 g) · Pulses 55% of daily
6

Sunflower seed 284 mg

serving (30 g) · Nuts, seeds and dried fruits 52% of daily
7

Wheat bran 278 mg

serving (15 g) · Flour 50% of daily
8

Quinoa, cooked 256 mg

serving (140 g) · Rice 47% of daily
9

Seeds, cottonseed meal, partially defatted (glandless) 253 mg

serving (15 g) · Flour 46% of daily
10

Soy protein concentrate, 58% protein 252 mg

serving (30 g) · Miscellaneous ingredients 46% of daily
11

Soy mince 245 mg

serving (35 g) · Pulse products 45% of daily
12

Raspberry juice concentrate 240 mg

serving (240 g) · Juices 44% of daily
13

Coconut milk 230 mg

serving (240 g) · Vegetable juices 42% of daily
14

Tempeh 226 mg

serving (85 g) · Miscellaneous ingredients 41% of daily
15

Tahini, sesami seed butter 219 mg

serving (30 g) · Condiments 40% of daily
16

Amaranth grain, cooked 207 mg

serving (140 g) · Rice 38% of daily
17

Wheat whole, boiled 194 mg

serving (140 g) · Rice 35% of daily
18

Soy bean, boiled 189 mg

serving (90 g) · Pulses 34% of daily
19

Oats, rolled, oat flakes 188 mg

serving (40 g) · Flour 34% of daily
20

Rye macaroni 185 mg

serving (55 g) · Pasta 34% of daily
21

Rice cooking cream 183 mg

serving (240 g) · Cream 33% of daily
22

Pulled oats 176 mg

serving (40 g) · Pulse products 32% of daily
23

Macaroni, dark, whole wheat and dark wheat flour 168 mg

serving (55 g) · Pasta 31% of daily
24

Tofu, firm (with calcium sulfate) 162 mg

serving (85 g) · Pulse products 29% of daily
25

Tamarind 158 mg

serving (140 g) · Fruits 29% of daily
26

Almond butter 157 mg

serving (32 g) · Condiments 29% of daily
27

Pasta, wheat germ pasta 127 mg

serving (55 g) · Pasta 23% of daily
28

Nettle, stinging nettle 119 mg

serving (85 g) · Vegetables 22% of daily
29

Peanut butter 106 mg

serving (32 g) · Condiments 19% of daily
30

Mushroom, pioppini 103 mg

serving (85 g) · Mushroom 19% of daily
31

Passion fruit 95.2 mg

serving (140 g) · Fruits 17% of daily
32

Oyster mushroom 93.5 mg

serving (85 g) · Mushroom 17% of daily
33

Seaweed, wakame, dried 93 mg

serving (30 g) · Canned vegetables 17% of daily
34

Artichoke, boiled 90 mg

serving (85 g) · Cooked vegetables 16% of daily
35

Soy product, soured, 2% fat, calcium 85 mg

serving (170 g) · Yoghurt 15% of daily
36

Champignon 83.3 mg

serving (85 g) · Mushroom 15% of daily
37

Sweet corn kernel 75.7 mg

serving (85 g) · Vegetables 14% of daily
38

Angelica 74 mg

serving (85 g) · Vegetables 13% of daily
39

Rowal 72.8 mg

serving (140 g) · Berries 13% of daily
40

Sweet corn, boiled 71.8 mg

serving (85 g) · Cooked vegetables 13% of daily
41

Barley malt syrup 70.8 mg

serving (30 g) · Sugar and syrups 13% of daily
42

Black currant juice 69.6 mg

serving (240 g) · Juice drink 13% of daily
43

Potato wedges, oven-baked 63.5 mg

serving (110 g) · Fried potatoes, French fries 12% of daily
44

Tomato juice 62.2 mg

cup (240 g) · Vegetable juices 11% of daily
45

Plantains, green, fried 61.6 mg

serving (140 g) · Fruit and berry dishes other than pies 11% of daily
46

Popcorn, microwave popcorn 60 mg

serving (30 g) · Savoury snacks 11% of daily
47

Passion-fruit juice, yellow 60 mg

serving (240 g) · Juices 11% of daily
48

Potato 59.4 mg

serving (110 g) · Cooked potatoes 11% of daily
49

Mead, finnish sima 58.2 mg

cup (253 g) · Other drinks 11% of daily
50

Grape juice 57.4 mg

serving (240 g) · Juices 10% of daily

Learn about phosphorus

What does phosphorus do for the body?

Phosphorus is a component of DNA, RNA, and cell membranes, making it essential for the body's growth, repair, and maintenance of tissues and cells. It is also crucial for forming strong bones and teeth. Additionally, phosphorus plays a key role in energy production in our body.

How much phosphorus do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of phosphorus for adults is around 550 mg per day.

What are the health benefits of phosphorus?

Phosphorus plays a crucial role in bone health, as it works in tandem with calcium to maintain strong bones and teeth. It is also involved in the production of ATP, a molecule that provides energy for various cellular processes. Additionally, phosphorus helps in the formation of DNA and RNA, and plays a role in maintaining the body's acid-base balance.

What are the health risks associated with phosphorus?

High levels of phosphorus in the blood, often caused by kidney disease, might lead to bone and heart problems. Phosphorus consumption in excess of the recommended levels can also contribute to osteoporosis and other bone disorders. It's important to maintain a balanced intake of phosphorus to avoid these health risks.

What if your phosphorus is low?

If your phosphorus levels are low, you may experience symptoms such as weakness, bone pain, increased infections, and other issues. It's important to consult a healthcare professional to determine the underlying cause of low phosphorus, as it is often a result of another health issue, and to receive advice on phosphorus supplementation.

How do vegans get their phosphorus intake?

Vegans can get their phosphorus intake from plant-based sources such as whole grains, nuts, seeds, and legumes. Foods like lentils, pumpkin seeds, quinoa, and tofu are excellent sources of phosphorus for individuals following a vegan diet.

How much phosphorus do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily phosphorus

550 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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Phosphorus Foods high in phosphorus and how much you need · Macroelements

Plant sources

Also high in it

Foods highest in phosphorus

Learn about phosphorus

What does phosphorus do for the body?

How much phosphorus do I need?

What are the health benefits of phosphorus?

What are the health risks associated with phosphorus?

What if your phosphorus is low?

How do vegans get their phosphorus intake?

How much phosphorus do you need?

Start learning with Nutriely.