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

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 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
Give 20%+ of a day per serving: 565 foods · 109 plant

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.

Plant sources

Also high in it

Are you getting enough phosphorus?

Knowing where phosphorus comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in phosphorus

Ranked from 1,335 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

Chicken strips 260 mg

medium portion (200 g) · Chicken and other birds 47% of daily
30

Skyr, <0.5% fat 257 mg

serving (170 g) · Quark 47% of daily
31

Quinoa, cooked 256 mg

serving (140 g) · Rice 47% of daily
32

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

serving (15 g) · Flour 46% of daily
33

Kefir, lowfat, plain, 1% 252 mg

serving (240 g) · Soured milks 46% of daily
34

Soy mince 245 mg

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

Curd milk, plain, 3.5% fat 240 mg

serving (240 g) · Cultured milks 44% of daily
36

Raspberry juice concentrate 240 mg

serving (240 g) · Juices 44% of daily
37

Coconut milk 230 mg

serving (240 g) · Vegetable juices 42% of daily
38

Milk, 3.5% fat 227 mg

cup (244 g) · Milks >2% fat 41% of daily
39

Tahini, sesami seed butter 219 mg

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

Amaranth grain, cooked 207 mg

serving (140 g) · Rice 38% of daily
41

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

container (170 g) · Yoghurt 37% of daily
42

Quark, <0.5% fat 198 mg

serving (110 g) · Quark 36% of daily
43

Wheat whole, boiled 194 mg

serving (140 g) · Rice 35% of daily
44

Pork and beef, canned 191 mg

serving (85 g) · Meat products 35% of daily
45

Soy bean, boiled 189 mg

serving (90 g) · Pulses 34% of daily
46

Oats, rolled, oat flakes 188 mg

serving (40 g) · Flour 34% of daily
47

Redfish, rosefish, frozen 187 mg

serving (110 g) · Fish products 34% of daily
48

Squid 187 mg

serving (110 g) · Crustaceans and molluscs 34% of daily
49

Noodle, whole wheat 186 mg

serving (55 g) · Pasta 34% of daily
50

Rye macaroni 185 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

Quorn, fillet 143 mg

medium portion (75 g) · Mushroom 26% of daily
28

Pasta, wheat germ pasta 127 mg

serving (55 g) · Pasta 23% of daily
29

Nettle, stinging nettle 119 mg

serving (85 g) · Vegetables 22% of daily
30

Rufous milkcap 110 mg

medium portion (200 g) · Mushroom 20% of daily
31

Peanut butter 106 mg

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

Soya drink, calcium 103 mg

cup (243 g) · Vegetable juices 19% of daily
33

Mushroom, pioppini 103 mg

serving (85 g) · Mushroom 19% of daily
34

Passion fruit 95.2 mg

serving (140 g) · Fruits 17% of daily
35

Seaweed, wakame, dried 93 mg

serving (30 g) · Canned vegetables 17% of daily
36

Artichoke, boiled 90 mg

serving (85 g) · Cooked vegetables 16% of daily
37

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

serving (170 g) · Yoghurt 15% of daily
38

Sweet corn kernel 75.7 mg

serving (85 g) · Vegetables 14% of daily
39

Angelica 74 mg

serving (85 g) · Vegetables 13% of daily
40

Rowal 72.8 mg

serving (140 g) · Berries 13% of daily
41

Sweet corn, boiled 71.8 mg

serving (85 g) · Cooked vegetables 13% of daily
42

Barley malt syrup 70.8 mg

serving (30 g) · Sugar and syrups 13% of daily
43

Black currant juice 69.6 mg

serving (240 g) · Juice drink 13% of daily
44

Potato wedges, oven-baked 63.5 mg

serving (110 g) · Fried potatoes, French fries 12% of daily
45

Tomato juice 62.2 mg

cup (240 g) · Vegetable juices 11% of daily
46

Plantains, green, fried 61.6 mg

serving (140 g) · Fruit and berry dishes other than pies 11% of daily
47

Popcorn, microwave popcorn 60 mg

serving (30 g) · Savoury snacks 11% of daily
48

Passion-fruit juice, yellow 60 mg

serving (240 g) · Juices 11% of daily
49

Potato 59.4 mg

serving (110 g) · Cooked potatoes 11% of daily
50

Mead, finnish sima 58.2 mg

cup (253 g) · Other drinks 11% 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.

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Your daily phosphorus

550 mg

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

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