Phosphorus is the second most important mineral (after calcium) required for proper bone development in humans. It also plays a significant role in the production of adenosine triphosphate (ATP), a molecule which is the main source of energy for human cells. Phosphorus has numerous other important functions in the human body apart from helping in bone development and ATP production. Phosphorus deficiency in a person can lead to various health disorders including weak teeth and bones, joint pain as well as reduced energy and appetite.
Due to these reasons, it is important to eat enough Phosphorus rich foods to stay away from the ailments that result from its deficiency. This article discusses about the 15 foods having the highest phosphorus content.
List of Foods with High Phosphorus Content
Following are the top 15 foods rich in Phosphorus:
1. Rice Bran
Rice bran is commonly used for making a wide range of baked goods such as breads, muffins and cookies. This high fiber food is also used in breakfast cereals. It is an excellent source of this mineral with 100 gm of rice bran having 1677 mg Phosphorus.
2. Pumpkin Seeds and Squash Seed
Pumpkin and squash seeds have been regarded as some of the best sources of minerals and other nutrients for a long period of time. The roasted seeds are often added to green salads and sautéed vegetables while they are eaten as snacks as well. The seeds are also added to cakes and cookies to enhance their flavor and taste. Hundred grams of these seeds has 1172 mg phosphorus.
Sunflower seeds are highly regarded and popularly used for various purposes all over the world for their tender texture and nutty taste. These seeds are rich in phosphorus as well as many other nutrients like vitamin E and magnesium. The phosphorus content in 100 gm sunflower seeds is 1158 mg. The roasted seeds can be added to various fish and chicken dishes as well as to mixed green salads.
4. Wheat Germ
Toasted wheat germ is a highly nutritious food and an excellent source of phosphorus. There is 1146 mg phosphorus content in 100 gm of roasted wheat germ. It can be eaten as a snack or can be added to salads, cereals and desserts to enhance their flavor and taste.
5. Sesame Seed
Sesame seeds are highly regarded for their nutty taste and rich nutritional value. Each 100 gm of these seeds contain 774 mg phosphorus, making it a great source for the essential mineral. Sesame seeds are used as the main ingredient for making sesame butter or tahini. They are also added to homemade baked foods like muffins, cookies and bread. Sesame seeds are added to various chicken and vegetable dishes as well.
6. Watermelon Seed
Watermelon seeds are highly nutritious with their rich vitamin and mineral content. These seeds contain 750 mg phosphorus per 100 gm. Watermelon seeds are generally consumed as snacks after roasting them properly. Their nutty taste makes them suitable to be added to various baked foods.
7. Brazil Nut
Brazil nuts are very popular for their delicious taste and high nutritional value. These nuts are a good source of phosphorus with 100 gm of Brazil nut containing 725 mg of the essential mineral. Roasted Brazil nuts are commonly eaten as snacks. They are also added to cakes, cookies, chocolates, salads as well as various soups and vegetable dishes.
8. Oat Bran
It is another excellent source for phosphorus with 100 gm of oat bran containing around 700 mg of the essential mineral. Like rice bran, oat bran is used for preparing a wide range of baked food items such as muffins, breads, cookies and muffins. It is also used in breakfast cereals.
Soybeans are highly nutritious and are used in various different foods in different forms. Roasted soybeans are rich in various vitamins and minerals with each 100 gm serving containing 649 mg phosphorus. They are popularly consumed as snacks and are also added to soups and vegetable stews.
10. Flax Seeds
Flax seeds are packed with numerous essential nutrients like omega-3 fatty acids, vitamin B1, fibers, magnesium and phosphorus. Flax seeds have 642mg phosphorus content in each 100 gm serving. These seeds are often ground to be added to cakes, cookies and muffin. They can also be added to other baked foods like casseroles, pizza crusts and dinner rolls.
Bacon is a highly nutritious food with high vitamin B3, selenium and phosphorus contents. A 100 gm serving of bacon provides around 591 mg of phosphorus. However, it also has high cholesterol levels, making it unsuitable for individuals with high risk of various cardiovascular diseases.
12. Cashew Nut
The sweet taste, delicate flavor and high nutritional value of cashew nut make it one of the most popular nuts all over the world. There is 593 mg of phosphorus in each 100 gm of this nut. It is consumed both raw and roasted as a snack. Cashew is often added to stir-fried dishes and salads for enhancing their taste and flavor. It is also the main ingredient in the delicious nut butter.
13. Pine Nut
The edible seeds of various pine species are known as pine nuts. They have high phosphorus content with each 100 gm of pine nuts having 575 mg of the essential mineral. These nuts can be eaten raw or roasted as a snack. They are added to various meat, fish and vegetable dishes as well as baked foods and salads.
Almonds contain 484 mg phosphorus per 100 gm serving. Although commonly referred to as nuts, they are the seeds of the almond fruits. Like many other nuts and seeds, whole almonds can be consumed raw or roasted as a snack. Additionally, they are used for preparing various foods from baked goods to salads. Almonds are often shredded before they are added to various dishes.
Peanuts have many health benefits to offer with their high nutritional value. There is 376 mg phosphorus in 100 gm of these nuts. Peanuts can be sprinkled on sautéed vegetable and chicken dishes as well as salads for enhancing their taste and flavor. Peanuts are also used in various beverages and baked foods.
Other Phosphorus Rich Foods
There are numerous other foods with high phosphorus contents. Some of these food items are mentioned in the following list:
|Asparagus||Carrots||Summer and winter squash|
Nuts and Seeds
|Poppy seed||Hazel nut||Walnut|
Milk and Dairy Products
|Milk||Cheese (especially Swiss cheese and mozzarella cheese)||Butter|
|Yogurt||Sour Cream||Ice Cream|
According to some research, human body can absorb phosphorus more easily from meat products compared to plant based foods.
This essential mineral is present in almost all food items, which means phosphorus deficiency is a very rare condition. It is important to remember that excess phosphorus intake can be harmful for the human body. In case of exceedingly high phosphorus levels in blood, the body sends calcium from bones into the blood stream for restoring the normal phosphorus-calcium balance. The transfer of calcium leads to bone weakening and possible calcification of various internal organs. This increases the chances of certain vascular diseases as well as heart attack.