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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!

Foods High In Phosphorus

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)

How much should you take?

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

phosphorus rich foods

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Oats1 serving size -816 grams156 mg 82 %
2. Quinoa

phosphorus rich foods

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Quinoa 1 cup – 185 grams281 mg 28%
3. Wheat

phosphorus rich foods

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Wheat1 cup – 120 grams415 mg42 %
4. Rice

phosphorus rich foods

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Rice 1 cup – 158 grams68.9 mg 7 %
5. Barley

phosphorus rich foods

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Barley1 cup – 157 grams 84.8 mg8%

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

phosphorus food sources

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Brazil nuts1 cup – 133 grams964 mg96%
7. Sunflower Seeds

phosphorus food sources

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Sunflower seeds1 cup – 46 grams304 mg 30%
8. Flax Seeds

phosphorus food sources

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Flax seeds 1 cup - 168 grams1079 mg 108%
9.Pumpkin Seeds

phosphorus food sources

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Pumpkin seeds 1 cup – 138 grams1620 mg 162 %
10. Sesame Seeds

phosphorus food sources

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.  

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Sesame seeds 1 cup – 144 grams 906 mg91%
11. Almonds

sources of phosphorus

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)

SourceServing sizeAmount 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

sources of phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Lentils 1 cup – 198 grams 356 mg 36%
13. Dried Peas

sources of phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Dried peas1 cup – 160 grams 187 mg 19%
14. Pinto Beans

sources of phosphorus

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Pinto beans1 cup – 171 grams 251 mg 25%
15. Navy Beans

sources of phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Navy beans1 cup – 182 grams 262 mg 26%
16. Lima Beans

foods that contain phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Lima beans1 cup – 188 grams 209 mg 21%
17. Green Peas

foods that contain phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Green peas1 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

foods that contain phosphorus

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.  

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Soybeans1 cup – 180 grams 284 mg 28%
19. Tofu

foods that contain phosphorus

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Tofu1 cup – 126 grams 152 mg 15%
20. Tempeh

foods that contain phosphorus

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.  

SourceServing sizeAmount 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

phosphorus supplement

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Herrings 1 oz. Boneless - 28 grams 66.7 mg 7%
22. Sardines

phosphorus supplement

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Sardines1 cup – 28 grams730 mg 73%
23. Mackerels

phosphorus supplement

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Mackerels1 fillet – 112 grams243 mg24%
24. Salmon

phosphorus supplement

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Salmon½ fillet – 198 grams396 mg 40%
25. Scallops

phosphorus supplement

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Scallops1 ounce – 28 grams94.6mg 9%
26. Cod

foods high in phosphate list

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Cod1 fillet – 231 grams 469 mg 47%
27. Tuna

foods high in phosphate list

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)

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Tuna 3 oz. – 85 grams216 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

foods high in phosphate list

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Chicken1 cup – 140 grams 319 mg 32%
29. Beef

foods high in phosphate list

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Beef 1 cup – 240 grams 74.4 mg 7%
30. Turkey

foods high in phosphate list

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Turkey1 serving – 33 grams53.5 mg 5%
31. Pork

foods high in phosphate list

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Pork 4 oz.- 113 grams198 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

phosphorus supplement

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Yoghurt1 cup – 245 grams233 mg 23%
33. Swiss Cheese

phosphorus supplement

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.

SourceServing sizeAmount 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)

phosphorus supplement

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Milk (Goat milk) 1 cup – 244 grams 271 mg 27%
35. Eggs

phosphorus supplement

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.

SourceServing sizeAmount of Phosphorus (in mg)% DV
(% of daily phosphorus requirement that it meets)
Eggs1 cup – 243 grams464 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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