What Are the Top Phosphorus Rich Foods?

Some of us might already know that phosphorus is the second most abundant mineral in the body. This is generally the only thing that people know about it, but let me tell you – there is more to phosphorus than meets the eye. It has a lot of health benefits! Give this article a read and you will learn more about this essential mineral, as well as which foods are rich in it. Don’t worry, you will learn a lot, that’s for sure!

What is Phosphorus and Why is it Important?

After calcium, phosphorus is the second most abundant mineral in the body. It has a lot of functions, acting as building blocks for your bones and teeth, helping store energy and protecting against bone conditions like osteoporosis. Phosphorus also helps filter waste, repairs cells and tissues and contributes to the production of RNA and DNA, the genetic building blocks. This is why the element if essential for our health.

Keep reading to learn what phosphorus-rich foods there are to help you.

Symptoms of Phosphorus Deficiency

There are various ways to check if you’re getting sufficient phosphorus, including:

  • Fragile bones
  • Stiff joints
  • Fatigue and weakness
  • Irritability
  • Numbness
  • Irregular breathing
  • Lack of appetite
  • Anxiety

These symptoms are just a few of many. You must be careful!

Recommended Intake of Phosphorus

The table below shows the suggested daily intake of phosphorus:

Birth to 6 months old100 milligrams
7 to 12 months old275 milligrams
1 to 3 years old460 milligrams
4 to 8 years old500 milligrams
9 to 18 years old1250 milligrams
19+ years old700 milligrams


There is not enough information on the daily recommended allowance for women who are pregnant or breastfeeding, so it’s important to consult with your doctor first. If you need to up your intake, consider eating phosphorus-rich foods (more on that later) or taking supplements.


The Top Phosphorus Rich Foods

  • Tofu. Tofu contains about 239 milligrams of phosphorus in just half a cup. Not only that, tofu has eight essential amino acids and other essential nutrients, including selenium, manganese, calcium and iron.
  • Tuna. There are about 269 milligrams of phosphorus in a can of tuna. This is a heart-healthy food that’s low in calories. Tuna is also a great source of protein.
  • Chicken. Half a chicken breast has about 196 milligrams of phosphorus. Not only that, chicken is a great source of protein, which is essential in building muscles and maintaining skeletal tissue.
  • Egg. One medium-sized egg may contain 84 milligrams of phosphorus, thus meeting 8% of your daily requirement. It also offers high-quality protein, a rich vitamin B2 content and other essential nutrients for the body functions.
  • Almonds. 23 almonds, or about an ounce, may contain 137 milligrams of phosphorus. Not only that, almonds also have rich levels of protein and fiber, which help keep you full and prevent binge eating.
  • Barley. This doesn’t just improve your body’s phosphorus levels, it also has selenium and manganese, which is beneficial for brain function.
  • Peanuts. Just a handful of peanuts can provide you with a much-needed energy boost. Moreover, one cup of peanuts contains about 523 milligrams of phosphorus.
  • Lentils. One cup of these may contain 866 milligrams of phosphorus. Lentils are also high in protein, folate, potassium and fiber.
  • Flaxseed. One tablespoon of whole flaxseed has about 65.8 milligrams of phosphorus, meeting about 7% of the daily requirement. Not only that, it also has omega-3 fatty acids, which are essential for brain and heart health.
  • Soybeans. A single cup of soybeans contains 1,309 milligrams of phosphorus, which is 131% of your daily requirement.

Remember, it’s not enough to just binge on the afore-mentioned foods. You need to make some lifestyle changes to ensure consistent consumption of phosphorus on a day-to-day basis.


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