calories in pumpkin seeds

Foods High in Phosphorus

If you are looking for a list of high Phosphorus foods then you have certainly come to the right page. We have highlighted some of the best dietary sources of Phosphorus for you, so that you know which foods you should eating to ensure that you get all of the Phosphorus that you need.

Besides covering a selection of foods high in Phosphorus, we will also point out how much Phosphorus you need per day.

What is Phosphorus?

Before we go on to cover a list of foods that contain Phosphorus, let us explain what it actually is.

Phosphorus is a mineral that is essential to the human body. You must get a regular amount of it via your diet, or supplements, in order for your body to absorb it and use it to make various bodily functions take place. Just because it is not as renowned as minerals such as iron and calcium, this does not mean that it is any less important to your well being.

It is a naturally occurring compound in almost all plant and animal tissues.

  • As far as your teeth and bones go, Phosphorus is as important as calcium to keeping them strong. In fact the calcium in your body relies on the Phosphorus to have this effect. You may not know this but around half of the bones in your body are made up of Phosphorus!
  • Phosphorus helps to synthesize proteins and fats.
  • By giving you phosphate, it is responsible for a certain amount of energy production.
  • Regulates your body's fluid levels.
  • Allows your body to absorb vitamin B.

So that is what Phosphorus is and why you need it, now let's take a look at the best sources of Phosphorus through your diet.

List of 10 high Phosphorus foods

Although Phosphorus may not be the first vitamin that you shout out when asked to name one, it does not mean that it is not vitally important to your diet, and ultimately your health. Here are 10 of the best sources of Phosphorus through your diet.

Don't panic if you don't like nuts and seeds, just because this main list is littered with them, it does not mean that these are the only food sources of Phosphorus. We have plenty more on display further down the page.

  1. Pumpkin/squash seeds

    - Seeds are without a doubt the most Phosphorus rich foods that you are going to come across, with pumpkin and squash seeds proving this point. A basic serving of these seeds is going to massively exceed the total Phosphorus that you should be getting daily. Pumpkin and squash seeds are also a wonderful source of iron and magnesium.

    A 138 g cup of dried pumpkin/squash seeds has 1620 milligrams, which equates to 162% of your RDI (recommended daily intake)
  2. Chia seeds

    - You are going to notice here that seeds are a wonderful source of Phosphorus. Chia seeds provide you with a huge amount of this mineral, in fact a simple serving can give you almost your entire recommended daily quota. Chia seeds are also loaded with calcium and fiber.

    1 00 g of chia seeds have 948 mg of Phosphorus, and this works out as 95% of your RDI.
  3. Sesame seeds

    - Weren't lying about those seeds were we? When it comes to Phosphorus in foods, sesame seeds are another fine example of what you should be eating. You can get a massive amount of this vitamin from them, as well as a very healthy dose of B vitamins, magnesium and potassium.

    A 144g cup of sesame seeds has 906 mg, this is 91% of the total that you need in a day.
  4. Pine nuts

    - Another food high in Phosphorus are nuts, and pine nuts top the bill. You can do you Phosphorus levels the world of good by enjoying these. What is more, the pine nut is also responsible for providing a very notable amount of vitamin K and manganese.

    100 g of dried pine nuts contains 776 mg of Phosphorus, this is 78% of your RDI.
  5. Condensed milk

    - Besides nuts and seeds, condensed milk is also good source of Phosphorus. After all it's not just all about foods containing Phosphorus, your diet contains liquids as well.

    A 306 g cup of condensed milk has 774 mg in it, 77% the total needed per day.
  6. Brazil nuts

    - Back to one of the main foods that contain Phosphorus, nuts. Brazil nuts have to get a special mention here as they are crammed with this vitamin, as well as selenium and vitamin B1, amongst others.

    120 g of dried Brazil nuts have 725 mg 73%
  7. Flaxseed

    - really is a nutritional goldmine. Not only is it loaded with Phosphorus, but also B vitamins, manganese and potassium.

    100 g of flaxseed has 642 mg of Phosphorus in, 64% of all that you should be getting in a day.
  8. Cashew nuts

    - Another fantastic nut source of Phosphorus. If cashews are your preferred nut then you are going to be doing your Phosphorus levels a big favor. you can also get a load of vitamin K, zinc and copper from them.

    100 g of cashew nuts has 593 mg in them, 59% of your RDI.
  9. Sardines

    - A break from nuts and seeds, and a good example of a sea food that acts as a Phosphorus rich food.

    100 g of canned sardines has 490 mg, this is 49% of your total daily requirement.
  10. Pistachio nuts

    - Just couldn't keep away from those nuts could we? And why would we want to when pistachio nuts are such an awesome example of high Phosphorus foods.

    100 g of pistachio nuts have 490 mg, this is 49% of your recommended daily intake.

This list by no means constitutes the exact foods highest in Phosphorus, however we can assure you that everything it displays can positively contribute to the Phosphorus that your diet requires.

Phosphorus in halibut

More foods with Phosphorus in them

Can't find a food high in Phosphorus that you like from the above list? Well here are a load more for you to choose from. Remember that each Phosphorus food that we have shown is also full of an array of other nutrients that your body needs in order to function properly.

Below we have shown the name of the food, the serving size, the Phosphorus content of the food, and finally the percentage of your RDI that this represents.

  • Granola - 100 g of plain granola cereal has 456 mg / 46%
  • Halibut - A 159 g halibut fillet has 453 mg / 45%
  • Peanuts - 100 g of salted peanuts have 397 mg / 40%
  • Haddock - A 150 g haddock fillet has 361 mg / 36%
  • Lentils - A 198 g serving of boiled lentils has 356 mg / 36%
  • Walnuts - 100g of English walnut have 346 mg / 35%
  • Swordfish - 100 g of cooked swordfish has 337 mg / 34%
  • Lima beans - 100g of lima beans has 130mg / 31%
  • Sunflower seeds - A 46 g cup of dried sunflower seed kernels has 304 mg / 30%
  • Salmon - 100g of pink salmon has 295 mg / 29%
  • Hazelnuts - 100 g of raw hazelnuts have 290 mg / 29%
  • Mussels - 100g of cooked blue mussels have 285mg / 28%
  • Quinoa - A 185 g cup of quinoa has 281 mg / 28%
  • Chickpeas - A 164 g cup of cooked chickpeas has 276 mg / 28%
  • Pecans - 100 g of raw pecans have 277 mg / 28%
  • Baked beans - A 253 g cup of baked beans has 263 mg / 26%
  • Squid - 100 g of fried squid has 251 mg / 25%
  • Black beans - A 172 g serving of black beans has 241 mg / 24%
  • Lobster - 100 g of cooked lobster has 229 mg / 23 %
  • Turkey - 100 g of roast turkey breast without skin has 224 mg / 22%
  • Crab - 100 g of cooked blue crab has 206mg / 21%
  • Hummus - 100 g of hummus has 176 mg / 18%
  • Brown rice - A 195 g serving of boiled long grain brown rice has 162 mg / 16%
  • Raisins - A 145 g cup of seedless raisins has 146 mg / 15%
  • Prunes - A 174 g cup of pitted dried plums, prunes has 120 mg / 12%
  • Broccoli - A medium 180 g stalk of boiled broccoli has 121 mg / 12%
  • Mushrooms - A 100 g serving of fried white mushrooms has 105 mg / 11%
  • Corn - A 146 g ear of corn on the cob has 108 mg / 11%
  • Avocado - A 201 g avocado has 105 mg / 10%
  • Pomegranate - A 282 g pomegranate has 102 mg / 10%
  • Asparagus - A 180 g serving of boiled asparagus has 88.2 mg / 9%
  • Eggs - A 136 serving of hard boiled egg has 231 mg / 23%
  • Beef - 100 g of lean roast bottom side beef, zero fat has 201 mg / 20%

This list could go on and on, as Phosphorus is a mineral that is contained in a huge variety of foods, even if just a trace of it. This is why many of the other foods that your diet contains can club together to make a positive contribution to the total Phosphorus that you consume.

The RDI that has been used in the above examples applies to an average adult male. This RDI may vary due to age, gender, and medical conditions. To get a clearer idea of how much Phosphorus you should be consuming per day, please see further down the page.

How much Phosphorus per day is needed?

Now that you know what foods contain Phosphorus, you are naturally going to be wondering how much you as an individual need each day. This is where you will find out.

  • Infants 0 to 4 - 500 mg per day
  • Children aged 4 to 8 - 800 mg per day
  • Males and females aged 9 and over 1,000 - 1,250 mg per day

As you can see from the information on this page, there really are a wide selection of foods with Phosphorus in, making it easy to get the amount recommended each day

More information

We trust that you found what you were looking for when it comes to high Phosphorus foods. Remember this mineral is just as critical to your diet as those that you hear more of such as calcium and iron.

There is much more to our site than just information on Phosphorus rich foods. By checking out our vitamins and minerals menu, you can find similar data on all of the other nutrients that you can think of. We explain what the best sources of each nutrient are, to better help you understand where they can fit into your diet.

If you are interested in calories in the foods that you eat, there is an extensive range of sub menus on the left hand side of the page. These leads to all of the foods mentioned on this page, plus many more.

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