Top 12 Foods High in Phosphorus: Food Chart & Deficiency Risks

12 foods high in phosphorus
Phosphorus is abundantly present in seafood, which also contains omega-3 fatty acids and other essential nutrients.

Normal phosphorus levels are considered between 2.5 to 4.5 mg/dL. Too much phosphorus in your blood can pull calcium out of your bones, weakening them. 

Additionally, excess phosphorus and calcium can also affect your heart, eyes, lungs, and blood vessels by getting deposited there, which can increase your risk of a stroke or heart attack. The condition may also become life-threatening.

What is the recommended dietary allowance for phosphorous?

Table 9. The recommended dietary allowance for phosphorous Age Male Female Pregnancy Lactation

Birth to 6 months
100 mg
100 mg
–
–

7 to 12 months
275 mg
275 mg
–
–

1 to 3 years
460 mg
460 mg
–
–

4 to 8 years
500 mg
500 mg
–
–

9 to 13 years
1,250 mg
1,250 mg
–
–

14 to 18 years
1,250 mg
1,250 mg
1,250 mg
1,250 mg

19+ years
700 mg
700 mg
700 mg
700 mg

People with kidney disease should limit their phosphorous intake or completely avoid foods with it according to their doctor’s advice. In the case of kidney failure, the kidneys cannot effectively remove phosphorus from the body, leading to its accumulation in the body.

12 foods high in phosphorus

1. Seafood

Phosphorus is abundantly present in seafood. Seafood has omega-3 fatty acids that are essential for heart and brain health.

Table 1. The amount of phosphorous in various seafood Type of seafood Amount of phosphorous present per 3 ounces or 85 grams

Halibut
244 mg

Scallops
201 mg

Tuna (yellowfin)
333 mg

Cooked cuttlefish
493 mg

Carp
451 mg

Sardines
411 mg

Pollock
410 mg

Clams
287 mg

Salmon
274 mg

Catfish
258 mg

Mackerel
236 mg

Crab
238 mg

Crayfish
230 mg

2. Dairy

Apart from being rich in phosphorous, dairy products have the following vitamins and minerals in abundance:

Table 2. The amount of phosphorus in different dairy products Dairy products Amount of phosphorous

Whole milk (1 cup)
246 mg

Reduced-fat milk (1 cup)
247 mg

Cheese (1 oz, cheddar)
136 mg

Cottage cheese (100 grams)
159 mg

Yogurt, low fat (one cup)
353 mg

3. Beans and lentils

Beans and lentils have phosphorus in abundance, even with reduced absorption. Aside from phosphorous, they are rich in:

  • Folate
  • Fiber
  • Magnesium
  • Copper
Phosphorus per cup Phosphorus per 100 grams Phosphorus per 200 calories

356 mg (29 percent of the DV)
180 mg (14 percent of the DV)
310 mg (25 percent of the DV)

Some beans high in phosphorous are:

  • Small white beans
  • Great northern beans
  • Chickpeas

4. Poultry

Poultry is an excellent source of phosphorous.

Phosphorus in a 6 oz chicken breast Phosphorus per 100 grams of chicken breasts Phosphorus per 200 calories of chicken breasts

410 mg (33 percent of the DV)
241 mg (19 percent of the DV)
307 mg (25 percent of the DV)

Other poultry meats high in phosphorous include:

  • Lean ground turkey
  • Turkey breast
  • Chicken thigh

5. Peas

Peas are high in phosphorous like beans and lentils. They provide 94 mg of phosphorous. About 50 percent is absorbed by the body.

Apart from phosphorous, peas have:

6. Squash and pumpkin seeds

Phosphorus per 1 oz Phosphorus per 100 grams Phosphorus per 200 calories

350 mg (28 percent of the DV)
1233 mg (99 percent of the DV)
441 mg (35 percent of the DV)

Other nuts and seeds high in phosphorous are:

  • Hemp seeds
  • Chia seeds
  • Brazil nuts

Nuts and seeds are rich in antioxidants, omega-3 fats, and other heart-healthy minerals.

7. Whole grains

Whole grains are a rich source of phosphorous, especially wheat, oats, and rice. Phosphorous is mainly present in the outer layer of the whole grain. Refined grains do not contain these layers and hence, lack phosphorous. Whole grains have these layers intact, so they have a high amount of phosphorous.

Whole grains Phosphorous per cooked cup

Whole wheat
291 mg

Oats
180 mg

Rice
87 mg

Phosphorous is mostly present as phytic acid, which is not readily absorbed. Soaking, sprouting, or fermenting breaks down phytic acid and makes phosphorus ready for absorption.

8. Quinoa

Quinoa has plenty of phosphorous.

Phosphorus per cup of quinoa Phosphorus per 100 grams of quinoa Phosphorus per 200 calories of quinoa

281 mg (22 percent of the DV)
152 mg (12 percent of the DV)
253 mg (20 percent of the DV)

Quinoa is abundant in the following nutrients:

  • Protein
  • Vitamin E
  • Omega-6
  • Polyphenols
  • Phytosterols
  • Flavonoids

9. Pork

Pork tenderloin has the most amount of phosphorous, and pork chops have the least. Bacon has a slightly better amount of phosphorous. A three-ounce or 85 grams cooked pork contains 25 to 32 percent of the recommended dietary intake of phosphorous depending on the cut.

The cooking method can affect the phosphorous content of pork. Different ways of cooking methods and the amount of phosphorus preserved are:

  • Dry heat cooking preserves 90 percent of the phosphorus
  • Boiling can minimize phosphorus levels by roughly 25 percent

10. Soy

Table 8. The amounts of phosphorous in different types of soy Soybeans Amount of phosphorous

Mature soybeans
172 grams

Fermented soy products
212 mg

Tofu and soy milk
84 mg

11. Processed meats

Beef, lamb, pork, and chicken products are often injected with phosphate additives to keep the meat tender and juicy. These phosphorous are nearly 100 percent absorbable and can provide 300 to 1000 mg of phosphorous per day.

12. Baked goods

Baked goods may have phosphate additives as leavening agents, and they include:

  • Biscuits
  • Pancake mixes
  • Toaster pastries

Look out for ingredients with the word phosphate to know if the item consists of phosphorous. Excess phosphorous intake can cause bone loss and increase the risk of death.

People at risk of a phosphorus deficiency

The following people are at high risk of experiencing phosphorous deficiency:

  • Alcoholics: Alcohol can absorb phosphorus supplies from bones, causing depleted phosphorous levels in the body.
  • Consuming salt substitutes: Salt substitutes with potassium may decline phosphorus levels in the long term.
  • Athletes: Athletes who run long distances may lose electrolytes via sweat. Thus, they need to replenish their electrolyte levels, including phosphorous.
  • Dehydration: Dehydration could be caused by alcohol or diarrhea. Other reasons leading to dehydration need to be corrected immediately to prevent the loss of sodium, potassium, magnesium, and phosphorus.

Drugs that may lower phosphorus levels:

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