25 Foods High in Phosphorus

Phosphorous is the second most abundant mineral in the human body after calcium. Phosphorous and calcium work closely together to build a strong skeleton and teeth. In fact, most of the phosphorous in your body is in your bones and teeth with only a small percentage spread throughout your other tissues and blood. Phosphorous is intricately involved in the kidney's waste removal processes and plays an essential role in the body's ability to store energy and use it. Phosphorous is needed for tissue growth, DNA, and RNA integrity, and is even used by the body to regulate the absorption of other minerals such as magnesium, zinc, and calcium. There are many symptoms of phosphorus deficiency, such as loss of appetite, bone pain, fragile bones, stiff joints, anxiety, fatigue, weakness, and weight changes. The recommended daily intake for phosphorous is 700 mg for a healthy adult. Word of caution, because there is an intricate relationship between phosphorous and calcium blood levels, the more phosphorous that is consumed, the more calcium that should also be ingested to balance things out. Here are 25 foods high in phosphorous to help you achieve a balanced dietary intake.
 

1. Rice Bran
   Mostly used to enrich baked goods and breakfast cereals rice bran is used in a variety of ways around the world. Rice brain has a wide array of nutrients such asoryzanols, tocopherols, tocotrienols, phytosterols. 100 g of crude rice bran contains 1,677 mg of phosphorous.
    
2. Hemp Seeds
   Because hemp seeds come from the same species of plant as marijuana people tend to think negatively about them. In actuality, hemp seeds have negligible amounts of THC which is the psychoactive compound in the drug but have tons of nutritious value. They are extremely rich in Omega-6 and Omega-3 fatty acids as well as potassium, sodium, magnesium, sulfur, calcium, iron and zinc. 100 g of hempseedscontains 1,650 mg of phosphorous.
    
3. Cottonseed Flour
   Micronutrients like oryzanols, tocopherols, tocotrienols, phytosterolsare found in abundance in cottonseed flour. 100 g of cottonseedflourcontains 1,597 mg of phosphorous.
    
4. Whey
   This byproduct of cheese manufacture is typically associated with athletes and bodybuilders, and it is an excellent source of protein and ACE-inhibitors. 100 g of driedwheyproteincontains 1,349 mg of phosphorous.
    
5. Sunflower Seeds
   High in phytosterols these nutty seeds can help you lower your blood cholesterol levels. Sunflower seeds are also an important source of magnesium and selenium which makes them great for thyroid health. 100 g of lightly roasted unsalted seeds contains 1,139 mg of phosphorous.
    
6. Egg Yolks
   Normally considered more harmful than egg whites, egg yolks are rich in vitamins A, D, E, K, B9, B6, and B12. Present are the carotenoids lutein and zeaxanthin which give the yolk its bright yellow color but also act as antioxidants in the eye preventing macular degeneration and cataracts. 100 g contains 1,040 mg of phosphorous.
    
7. Powdered Milk
   Proteins found in powdered milk include immunoglobulins, protease-peptones, and lactoglobulins. Milk powder contains amino acids such as isoleucine, leucine, lysine, methionine, phenylalanine, valine, and tryptophan. All of those are essential to good health and promote overall body functions.100 g contains 1,011 mg of phosphorous.
    
8. Poppy Seeds
   A nutritious addition when sprinkled over baked goods as they are rich in calcium and phosphorous as well as iron and zinc. Great for bone and connective tissue strength add a spoonful to your favorite cereal or snack to ensure you reap the benefits out of this tiny seed. 100 g contains 870 mg of phosphorous.
    
9. Parmesan Cheese
   Parmesan cheese like all cheeses is an excellent source of protein and calcium. Rich in vitamin A, parmesan cheese is an excellent tool for keeping macular degeneration at bay. 100 g of shreddedparmesancontains 807 mg of phosphorous.
    
10. Tahini
    Made with ground sesame seeds this buttery paste is a great way to add zing to any diet. Make a salad dressing with tahini to promote liver detoxification due to its methionine content. 100 g of tahinicontains 790 mg of phosphorous.
     
11. Goat Cheese
    The smaller fat globules in goat cheese make it far easier to digest than cow's milk cheese. Goat cheese is also high in fatty acids and low cholesterol which makes it a tremendous diet-friendly alternative. 100 g contains 729 mg of phosphorous.
     
12. Salmon
    Salmon is great at reducing the risk of cognitive decline, heart disease, and cancer. It has also been linked to a reduced incidence of breast cancer in women. A 100 g serving of Salmon contains 650 mg of phosphorous.
     
13. Halavah
    This sweet aromatic confection made of sesame seeds and honey is a favorite across the Middle East. It is a strong source of thiamine, manganese, copper, magnesium, and iron. 100 g contains 607 mg of phosphorous.
     
14. Cuttlefish
    Cuttlefish or calamari is a delicious and nutritious addition to any balanced diet. With almost no fat and carbohydrates but lots of protein, essential amino acids and vitamins prepare cuttlefish fried, braised, grilled, or broiled to enjoy the best of the sea. 100 g contains 580 mg of phosphorous.
     
15. Amaranth
    As a hot cereal for breakfast, ground as flour for baking or as breading for fish; the amaranth grain is gluten-free, high protein alternative to wheat and other grains. 100 g contains 557 mg of phosphorous.
     
16. Sweetbreads
    The organ meat from the thymus gland and pancreas, most commonly from veal or lamb. Sweetbreads are full of good fats which are beneficial to your cholesterol levels. 100 g contains 550 mg of phosphorous.
     
17. Parsley
    It is an excellent source of vitamin K, vitamin C, and vitamin A. Parsley contains volatile oil components like myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol, and luteolin. It is especially useful for digestive health. 100 g contains 548 mg of phosphorous.
     
18. Bacon
    About half of the fat found in bacon is monounsaturated, meaning it is good for you. Bacon even contains oleic acid which is most commonly found in olive oil so contrary to popular belief, in moderation bacon can have beneficial effects on your cardiac health. A 100 g of cured pork bacon contains 533 mg of phosphorous.
     
19. Chives
    This tasty and versatile herb of the garlic family is a surprisingly healthy addition to any contemporary diet. Chives are an excellent source of many nutrients, such as iron, calcium, sulfur, and vitamins A and C. 100 g of chives contain 518 mg of phosphorous.
     
20. Almond Butter
    An ideal source of protein, almond butter has a better nutritional profile than peanut butter. Almond consumption improves insulin sensitivity and as such, people with prediabetes should consider almond butter for their diets. 100 g contains 508 mg of phosphorous.
     
21. Cumin Seed
    Cumin is rich in Thymol, a compound that is known to stimulate the secretion of stomach acids and bile making a cumin a great digestive aid. 100 g of cumin seeds contains 499 mg of phosphorous.
     
22. Liver
    Liver has many nutrients, including vitamins A and B12. A Warning, while moderate consumption is highly beneficial to your health, in the excess liver can rapidly increase your cholesterol levels. So moderation is recommended. A 100g serving of liver 497 mg of phosphorous.
     
23. Quinoa
    A tremendous wheat-free alternative to starchy cereals, quinoa contains all nine essential amino acids and is the least allergenic of all grains. High in anti-inflammatory phytonutrients and rich in Omega-3 fatty acids quinoa is great for your heart. 100 g contains 457 mg of phosphorous.
     
24. Chervil
    Juice from this herb has long been used as a treatment for gout. It is also great to treat eczema and skin abscesses. 100 g of driedchervilcontains 450 mg of phosphorous.
     
25. Anise seed
    This sweet aromatic herb is used most commonly to treat upset stomachs and intestinal gas. It also works as an expectorant, diuretic and even as an appetite stimulant. Anise seed is a reliable source of calcium, magnesium, and potassium. 100 g contains 440 mg of phosphorous.

References:

1. All values taken from USDA Food Composition Database.