Phosphorus, a mineral found naturally in the body, is essential for bone and tooth health, energy production, muscle and nerve function, and more. It’s also found in various foods, such as fish, dairy, eggs, meats, nuts, legumes, and certain vegetables.
People with hypophosphatemia, a rare deficiency characterized by low phosphate levels in the body, may want to opt for more phosphorous-rich diet options. However, people with chronic kidney disease (CKD) should limit their phosphorus intake to avoid serious side effects.
1. Yogurt
The various types of yogurt can help you meet your daily phosphorous needs. One cup of plain, low-fat yogurt contains 353 milligrams (mg) of phosphorus, a little under 20% of the daily value. It’s also high in other electrolyte minerals, calcium, and protein. Choose a brand that doesn’t contain added sugar to reap even more benefits.
2. Milk
One cup of 2% cow’s milk offers around 18% of the daily value or 252 mg of phosphorus. It also contains protein, calcium, and other vitamins and minerals. Plus, it contributes to the three cups of dairy per day that experts recommend most healthy adults should aim for.
While milk is still a solid phosphorus-rich option, evidence suggests that calcium from foods and supplements may interfere with the body’s absorption of phosphorus.
3. Eggs
Eggs are a traditional breakfast option that offers a solid amount of phosphorus to start your day. One grade A large egg contains around 93 mg of phosphorus, meaning two eggs equals around a quarter of your daily recommended intake. Eating egg whites and the yolk can ensure you get plenty of protein, healthy fats, and other vitamins and minerals.
4. Cheese
If you reach for a slice of cheddar cheese, you’ll consume around 127 mg of phosphorus. Using 1 cup of shredded mozzarella in your recipe offers almost 400 mg of the mineral.
Incorporating different cheeses into your meals (in moderation, of course) will also provide extra calcium, protein, and flavor.
5. Salmon
High in healthy fats and nutrients, salmon is often considered one of the most nutritious types of fish you can eat, and it’s also relatively rich in phosphorus.
You can consume around 17% of your daily value or 170 mg of phosphorus in a 3 oz serving of wild Atlantic salmon. Some experts suggest that whether wild or farm-raised, you can still reap similar nutritional benefits from this fish.
6. Scallops
This type of shellfish is high in protein, omega-3 fatty acids, and phosphorus. Steaming or boiling a 3.5-oz serving of scallops contains 499 mg of phosphorus. While scallops are typically part of a heart-healthy diet, avoid them or take caution if you or someone in your household has a shellfish allergy.
7. Chicken
Chicken breast is a versatile main course that can be prepared in various ways. A 3.5-ounce (100-gram) serving of cooked boneless, skinless chicken breast contains 241 mg of the mineral. This relatively low-calorie, high-protein food can be incorporated into various eating plans and may help you feel fuller longer.
8. Lentils
Lentils are a legume with about 180 mg of phosphorus in a half-cup serving (without added salt). Select from yellow, green, red, black, brown, and other lentil varieties for a slightly different but nutritious flavor profile.
9. Cashews
Nut varieties like cashews tend to contain the most phosphorus. A half cup of raw cashew nuts contains about 250 mg of phosphorus. This amount varies depending on whether the cashews are raw or roasted and whether they’ve been prepared with or without added salt.
10. Potatoes
Potatoes are known for their contribution to bone health, thanks to the potassium and phosphorous they contain. A medium-sized russet baked potato offers 123 mg of phosphorus. Just be sure to eat the skin, if possible, as that’s where this vegetable’s minerals are most plentiful.
11. Beans
Black, pinto, kidney, and navy beans provide a good amount of phosphorus. For example, half a cup of black and kidney beans provides roughly 140 mg of phosphorus.
12. Brown Rice
One cup of cooked brown rice contains around 200 mg or 16% of the daily value of phosphorus and other nutrients. It also adds to your daily whole-grain needs.
13. Whole Grains
When you have a choice, consider opting for quinoa, barley, farro, or whole-grain bread. A slice of (minimally processed) whole wheat bread contains around 65 mg of phosphorus. Making it into a sandwich, even better if you add cheese, can turn this snack into at least 5% of your daily value of phosphorus.
14. Peas
Just 100 g of raw snap peas (with the pods on) contains 53 mg of the mineral. You might try eating them alone with a healthy homemade veggie dip or boiling them and adding them to rice or pasta.
15. Oatmeal
As a complex carbohydrate, oatmeal is rich in fiber, vitamins, minerals, and phosphorus. A 1-cup serving of cooked oatmeal provides 180 mg of phosphorus, more than a quarter of your daily needs. This breakfast option can also be topped with other phosphorus-friendly ingredients, like nuts and yogurt, for an extra-filling meal.
Inorganic Phosphorus
Organic phosphorus is naturally found in food. Inorganic phosphorus is when phosphorus is added to foods during processing. It is often found in processed foods and beverages, such as pre-packaged snacks, frozen foods, and soft drinks, which do not contribute to overall health.
What Does Phosphorus Do for the Body
Phosphorus is abundant in your bones, teeth, and cells. It plays many vital roles, including supporting:
Experts recommend that most healthy adults consume roughly 700 mg of phosphorus daily to maintain healthy cell, tissue, and bone function. However, it’s estimated that most of the population consumes more, likely because the mineral is prevalent in various foods.
Because the kidneys help regulate and maintain the levels of phosphorus in the body, people with chronic kidney disease (CKD) may need to be cautious about how much phosphorus they consume in their diet. A healthcare provider can help answer questions about how much phosphorus is right for you.
A Word From Verywell
People diagnosed with CKD who require a low-phosphorus diet can still enjoy a variety of foods, such as dark meat chicken, light tuna in water, shrimp, white rice or pasts, carrots, bell peppers, cauliflower, blueberries, cantaloupe, and apples.
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Summary
Phosphorus is a mineral essential for multiple bodily functions, including bone and cellular health. It’s found naturally in various foods, like yogurt, cheese, nuts, salmon, scallops, whole grains, and more.
While meeting the daily phosphorus requirement is important to keep the body running smoothly, some people may need to limit their consumption. Check with a healthcare provider, especially if you have an underlying kidney condition, to determine a safe amount of phosphorus for you and your body.
Top Foods High in Phosphorus: Your Guide to Meeting Nutritional Needs
Phosphorus is a vital mineral that plays several crucial roles in the human body. It is integral for the maintenance of bone and tooth health, energy metabolism, as well as muscle and nerve functioning. Naturally occurring in various foods, phosphorus can be obtained from sources such as dairy products, meat, fish, nuts, legumes, and select vegetables. Understanding your phosphorus needs and how to meet them is essential, especially for individuals with certain health conditions.
Understanding Phosphorus Requirements
The recommended daily intake of phosphorus for most healthy adults is approximately 700 mg. However, many individuals exceed this amount due to the prevalence of phosphorus in a wide range of foods. It’s important to note that those with chronic kidney disease (CKD) may need to monitor and potentially restrict their phosphorus intake to avoid adverse effects.
Foods Rich in Phosphorus
1. Yogurt
Plain low-fat yogurt stands out as a phosphorus-rich option, providing about 353 mg of phosphorus per cup. It also offers calcium and protein—essential components for a balanced diet. Opt for versions without added sugars for maximum health benefits.
2. Milk
A cup of 2% cow’s milk delivers approximately 252 mg of phosphorus, accounting for around 18% of the daily requirement. In addition to phosphorus, it is a good source of protein, calcium, and various other nutrients crucial for overall health.
3. Eggs
Eggs are a versatile breakfast choice, supplying about 93 mg of phosphorus in a large egg. Consuming two can contribute significantly to daily phosphorus needs while also providing quality protein and healthy fats.
4. Cheese
Cheese varieties such as cheddar and mozzarella are excellent sources of phosphorus. Cheddar contains about 127 mg, while a cup of shredded mozzarella can provide near 400 mg. Moderation is key to incorporating cheese into a healthy diet.
5. Salmon
Salmon is not only rich in omega-3 fatty acids but also offers approximately 170 mg of phosphorus per 3 oz serving. Whether wild or farm-raised, salmon’s nutrient profile remains beneficial.
6. Scallops
With a striking phosphorus content of around 499 mg in a 3.5 oz serving, scallops can be a gourmet way to meet your phosphorus needs. They are also high in protein and healthy fats.
7. Chicken
A staple in many households, a cooked 3.5 oz serving of boneless, skinless chicken breast contains about 241 mg of phosphorus. This low-calorie and high-protein option lends itself well to various meal preparations.
8. Lentils
Lentils are a nutritious legume, offering around 180 mg of phosphorus in a half-cup serving. They come in an array of types, including yellow, green, and brown, adding diversity to your meals.
9. Cashews
Cousins of other nuts, cashews deliver substantial amounts of phosphorus, with a half-cup providing approximately 250 mg. Their preparation method may slightly alter their phosphorus content.
10. Potatoes
A medium-sized russet potato contributes around 123 mg of phosphorus, particularly when the skin is consumed, as that’s where many nutrients are concentrated.
11. Beans
Beans, including black and kidney varieties, are nutritious legumes containing about 140 mg of phosphorus per half-cup, making them an excellent addition to meals.
12. Brown Rice
One cup of cooked brown rice provides roughly 200 mg of phosphorus, along with various other nutrients, fitting well into a complete diet.
13. Whole Grains
Choosing whole grains like quinoa, barley, or whole wheat bread can offer phosphorus among other benefits. A slice of whole-wheat bread typically contains around 65 mg of phosphorus.
14. Peas
Raw snap peas are not only crunchy but nutritious, offering about 53 mg of phosphorus per 100 g—great for snacking or adding to dishes.
15. Oatmeal
Oatmeal serves as an excellent source of complex carbohydrates and provides around 180 mg of phosphorus in a cup of cooked oats, making it a wholesome breakfast choice.
The Importance of Phosphorus for Health
Phosphorus is essential for numerous bodily functions, particularly in forming bones and teeth and facilitating energy production and nutrient transport. It is associated with supporting various cellular processes throughout the body. While almost everyone receives adequate phosphorus from their diets, individuals with renal issues may need personalized dietary advice to manage their intake effectively.
Conclusion
Phosphorus is integral to maintaining essential bodily functions. A diverse diet incorporating the aforementioned food sources can help meet daily phosphorus requirements while fostering overall health. If you have specific health concerns, especially related to kidney function, consult with a healthcare professional for tailored advice on phosphorus management.
