Phosphorus is a mineral that, along with calcium, plays an important role in forming bones and teeth. Phosphorus also plays a role in producing energy and the energy-storage molecule ATP, and repairing cells and tissues.
Since most foods contain phosphorus, deficiency is rare. Protein-rich foods like meat, poultry, fish, eggs, dairy products, nuts, and seeds are all good sources of phosphorus. Phosphorus is also found in carbonated beverages like soda pop, which can contribute to overconsumption of phosphorus compared to calcium (the ideal ratio of phosphorus to calcium is 1:1).1
The recommendation is 800 mg of phosphorus daily, but, again, too much phosphorus can interfere with calcium levels. Excess phosphorus is also a problem for people with kidney disease, as the kidneys are responsible for removing extra phosphorus and phosphorus build-up can lead to further kidney damage.2
Phosphorus-rich Foods
| Ingredient | mg of Phosphorus per 100g | mg of Phosphorus per 100 calories |
|---|---|---|
| baking powder | 6869.0 | 7081.4 |
| sugar-free raspberry gelatin | 1293.0 | 653.0 |
| pumpkin seeds | 1233.0 | 220.6 |
| all-bran cereal | 1150.0 | 442.3 |
| hemp seeds | 1123.0 | 193.6 |
| velveeta cheese | 1024.0 | 461.3 |
| bran | 1013.0 | 469.0 |
| nonfat dry milk powder | 968.0 | 267.4 |
| salt cod | 950.0 | 327.6 |
| KRAFT Singles | 923.0 | 623.6 |
| poppy seeds | 870.0 | 165.7 |
| chia seeds | 860.0 | 177.0 |
| wheat germ | 842.0 | 233.9 |
| mustard seeds | 828.0 | 163.0 |
| Cheez Whiz | 806.0 | 292.0 |
| tahini | 790.0 | 133.4 |
| soy protein powder | 776.0 | 229.6 |
| powdered milk | 776.0 | 156.5 |
| romano cheese | 760.0 | 196.4 |
| oat bran | 734.0 | 298.4 |
| unsweetened cocoa powder | 734.0 | 321.9 |
| kraft grated parmesan cheese | 729.0 | 169.1 |
| dutch process cocoa | 728.0 | 330.9 |
| instant pistachio pudding mix | 705.0 | 187.0 |
| dried soybeans | 704.0 | 157.8 |
| parmesan cheese | 694.0 | 177.0 |
| sunflower seeds | 660.0 | 113.0 |
| skim milk mozzarella | 656.0 | 465.2 |
| roasted soybeans | 649.0 | 143.9 |
| whey | 643.0 | 156.4 |
| ground flaxseed | 642.0 | 120.2 |
| american cheese | 641.0 | 172.8 |
| active dry yeast | 637.0 | 196.0 |
| sesame seeds | 629.0 | 109.8 |
| lotus seed | 626.0 | 188.6 |
| gruyere cheese | 605.0 | 146.5 |
| cashews | 593.0 | 107.2 |
| brazil nuts | 590.0 | 86.8 |
| bisquick | 585.0 | 136.7 |
| pine nuts | 575.0 | 85.4 |
| caraway seeds | 568.0 | 170.6 |
| swiss cheese | 567.0 | 149.2 |
| amaranth | 557.0 | 150.1 |
| celery seed | 547.0 | 139.5 |
| gouda cheese | 546.0 | 153.4 |
| dried dill weed | 543.0 | 214.6 |
| Edam cheese | 536.0 | 150.1 |
| havarti cheese | 530.0 | 155.3 |
| quinoa flakes | 529.4 | 137.4 |
| fat-free cream cheese | 523.0 | 498.1 |
| oat | 523.0 | 134.4 |
| dried chives | 518.0 | 166.6 |
| black walnuts | 513.0 | 83.0 |
| cheddar cheese | 512.0 | 127.0 |
| peanut flour | 508.0 | 118.7 |
| bran flakes | 508.0 | 158.8 |
| ground cumin | 499.0 | 133.1 |
| provolone cheese | 496.0 | 141.3 |
| soy flour | 494.0 | 113.3 |
| roasted cashews | 490.0 | 85.4 |
| pistachios | 490.0 | 87.2 |
| sardines | 490.0 | 235.6 |
| cornbread mix | 489.0 | 117.0 |
| fennel seeds | 487.0 | 141.2 |
| low-fat cheese | 484.0 | 279.8 |
| almonds | 484.0 | 84.2 |
| cheerios | 481.0 | 129.6 |
| blanched almonds | 481.0 | 81.5 |
| ground coriander | 481.0 | 172.4 |
| egg substitute | 478.0 | 107.7 |
| instant oatmeal | 474.0 | 129.2 |
| unsalted pistachios | 469.0 | 82.7 |
| Red Leicester | 464.0 | 121.8 |
| Cheshire cheese | 464.0 | 119.6 |
| part-skim mozzarella cheese | 463.0 | 182.3 |
| turkey bacon | 460.0 | 120.4 |
| quinoa | 457.0 | 124.2 |
| colby cheese | 457.0 | 116.0 |
| homemade granola | 456.0 | 93.3 |
| oat flour | 452.0 | 111.9 |
| lentils | 451.0 | 127.8 |
| chervil | 450.0 | 189.9 |
| canned sprats | 450.0 | 223.9 |
| dried great northern beans | 447.0 | 131.9 |
| monterey jack cheese | 444.0 | 119.0 |
| star anise | 440.0 | 130.6 |
| shredded mexican cheese blend | 438.0 | 122.3 |
| dried parsley | 436.0 | 149.3 |
| nuts | 435.0 | 73.2 |
| wild rice | 433.0 | 121.3 |
| biscuits | 430.0 | 117.8 |
| teff | 429.0 | 116.9 |
| dried black-eyed peas | 424.0 | 126.2 |
| dried fava beans | 421.0 | 123.5 |
| garlic powder | 414.0 | 125.1 |
| dried pinto beans | 411.0 | 118.4 |
| rolled oats | 410.0 | 108.2 |
| coriander seeds | 409.0 | 137.2 |
| dried white kidney beans | 407.0 | 122.2 |
| dried navy beans | 407.0 | 120.8 |
