The Top 10 Phosphorus Rich Foods With Their Health Benefits!

Nimisha Gupta

Nimisha Gupta
Nov 2023

2 min read
Phosphorus Rich Foods

Table of content

Phosphorus is a mighty mineral that keeps our bodies functioning at their best. Surprisingly, 85% of your body’s phosphorus resides in bones and teeth, with the remaining 15% in blood and soft tissues. So, you must include phosphorus rich foods in your diet for a healthy body.

From strong bones and teeth to energy production, phosphorus is the unsung hero we all need. But where can you find this powerhouse nutrient? This blog will tell you about the top 10 phosphorus foods that will make you feel stronger and healthier in no time. Let’s begin!

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What Are The Best Phosphorus Rich Foods?

First, let’s discuss ‘What is phosphorus?’ Phosphorus is a vital mineral that is present in every cell of your body. It involves many important functions, such as energy production, bone health, DNA synthesis, and cell signaling. 

According to the U.S. Food & Drug Administration, phosphorus’s daily value (DV) is 1,250 mg for adults and children four years and older. Here are the top 10 phosphorus-rich foods that can help meet your daily requirements.

top 10 phosphorus rich foods

1. Pumpkin seeds: Also known as pepitas, pumpkin seeds are a nutritious snack that provides a variety of essential nutrients, including phosphorus. In 100 grams, it contains approximately 1160 mg of phosphorus.

  • They can help improve blood sugar, cholesterol, blood pressure, and prostate health.
  • Pumpkin seeds are also a good source of magnesium, zinc, copper, and antioxidants.
  • You can consume pumpkin seeds as a roasted snack, bake them, or sprinkle them on smoothies and salad.

2. Salmon: It is a fatty fish high in phosphorus, with 17% of the DV per 85 grams of cooked serving. In salmon, phosphorus is present in a form our body can easily absorb.

  • It can help reduce inflammation, lower the risk of heart disease, support brain function, and protect bone health.
  • Salmon is also rich in omega-3 fatty acids, protein, selenium, and vitamin D.
  • You can eat salmon as grilled or baked. Add it in curries or masalas, in biryanis, or as a salmon tikka.

3. Milk: It is another dairy product and is one of the most common phosphorus rich foods, with 18% of the DV per cup of whole milk. Milk is also high in calcium, protein, vitamin D, and riboflavin. Check out our blog on ‘Is milk good for weight loss?‘ if you want to shed some kilos.

  • It can help support bone health, muscle growth, weight management, and immune function.
  • You can drink milk plain or add it to your tea, coffee, smoothies, or cereals.

4. Eggs: The yolk and white of a large egg contain 86 gm of phosphorus. Egg is also high in protein, choline, selenium, and vitamin B12.

  • It can help support brain function, nerve health, and metabolism.
  • You can have eggs for breakfast, as boiled, scrambled, poached, or omelet.

5. Almonds: These small nuts may be tiny in size, but they greatly impact your health. These are tree nuts high in phosphorus, with 14% of the DV per 28 g. Almonds are also high in monounsaturated fats, fiber, vitamin E, magnesium, and antioxidants.

  • They can help lower cholesterol, blood sugar, blood pressure, and oxidative stress.
  • You can snack on almonds or use them to make almond milk, almond butter, or almond flour.

6. Oats: Oats are whole grains high in phosphorus, with 90 mg of phosphorus in half-cup cooked oats. Oats are also high in fiber, especially beta-glucan, which can lower cholesterol, blood sugar, and blood pressure.

  • Phosphorus in oats and calcium contribute to developing and maintaining strong and healthy bones.
  • Oats are also good for manganese, magnesium, zinc, and antioxidants. They can help improve digestion, metabolism, and skin health.
  • For breakfast, you can have oats, such as porridge, oats upma, or idli.
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7. Lentils: These are phosphorus rich foods vegan, with approximately 178 mg per half-cooked cup of lentils. Lentils are also high in protein, fiber, folate, iron, and polyphenols.

  • They can help improve digestion, blood sugar, cholesterol, blood pressure, and heart health.
  • You can make delicious dishes with lentils like dal, khichdi, sambar, and parathas.

8. Sesame Seeds: Til or sesame seeds contain 57 mg of phosphorus in one tablespoon. These edible seeds are also high in calcium, iron, copper, and lignans.

  • They can help improve bone health, blood production, antioxidant defense, and hormone balance.
  • You can use sesame seeds to make tahini, halva, or sesame oil or sprinkle them on your salads, soups, or breads.

9. Yogurt: Curd or Yogurt is a fermented dairy product that is high in phosphorus, with 16% of the DV per cup (245 g) of plain, low-fat yogurt. Yogurt is also high in protein, calcium, and probiotics.

  • Phosphorus In yogurt can help support bone health, muscle growth, weight management, and gut health.
  • You can consume it as plain or flavored with fruits, nuts, honey, or granola. You can also use yogurt to make smoothies, dips, sauces, or desserts.

10. Quinoa: It is a gluten-free pseudocereal that is high in phosphorus, with 152 mg per cooked cup (100 g). Quinoa is also a complete protein containing all nine essential amino acids.

  • It can help improve digestion, blood sugar, cholesterol, and metabolic health.
  • It is also a good source of fiber, iron, magnesium, and antioxidants.
  • Quinoa can be enjoyed by boiling it and incorporating it into salads, stir-fries, quinoa porridge, and as a nutritious alternative to rice.

Besides these foods, broccoli, chicken breast, beef liver, tofu, etc., are also good phosphorus rich foods. By adding these ten foods to your diet, you will be ensuring an ample intake of phosphorus, which supports everything from strong bones to efficient metabolism.


Consuming foods rich in phosphorus in your diet can provide numerous health benefits. From supporting strong bones and teeth to aiding in energy production and cell function, phosphorus is vital in maintaining overall well-being.

With all its incredible benefits, it’s clear that including phosphorus-rich foods should be an integral part of your diet! Remember that balance is key when it comes to nutrition. It is always essential to consult with a doctor or registered dietitian before changing your eating habits.

So start exploring these delicious food options packed with phosphorus today. Your body will thank you for the extra boost of nutrients!

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Frequently Asked Questions

What Are Some Of The Best Sources Of Phosphorus?

Some of the best sources of phosphorus are dairy products, beans, lentils, nuts, seeds, whole grains, meat, poultry, seafood, and organ meats.

Where Can I Download The Phosphorus Rich Foods PDF?

Phosphorus is a vital mineral present in every body cell and helps in many important functions of our body. You can download the PDF of foods high in phosphorus from here.

Can Phosphorus Foods Benefit Kidney Health?

Yes, phosphorus is involved in kidney function, supporting fluid balance, and overall kidney health when consumed as part of a well-balanced diet.

What Are The Benefits Of Consuming Foods High In Phosphorus?

Foods rich in phosphorus primarily support bone health by forming and maintaining strong bones, contributing to energy metabolism, and playing a vital role in cellular repair and growth.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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