Foods High in Phosphorus

foods high in phosphorus
foods high in phosphorus: Bran

When it comes to foods high in phosphorus, meat and fish come to mind; however, these food sources also contain very little calcium. This deficiency fosters osteoporosis because excess phosphorus reduces calcium absorption. On the other hand, grains, legumes, fruits, and vegetables maintain close to the ideal 1:1 balance between these two minerals.

Chemical composition: mineral element.

Sources: Phosphorus is broadly distributed in both plant and animal-based foods, although it is found primarily in the latter. Meat-based diets present the risk of excess phosphorus rather than a lack.

Absorption: Phosphorus is much more easily absorbed than calcium. About 70% of the phosphorus present in foods is absorbed.

high phosphorus side effects
foods high in phosphorus: Sunflower seeds

Function:

  • It is involved along with calcium in the formation of bones and teeth.
  • It is involved in the chemical reactions that release energy.
  • It forms part of the nucleic acids DNA and RNA.
Foods High in Phosphorus 1
foods high in phosphorus: Soybeans

Phosphorus deficiency symptoms: muscle weakness, loss of appetite, bone pain.

People deficient in phosphorus: As important as or more than the absolute amount of phosphorus taken in with foods, is the need for a 1:1 balance with calcium. Adolescence, pregnancy, and nursing increase the demand for both minerals.

Losses during the processing of foods: very slight.

Top Foods High in Phosphorus

Foods (per each 100 g of raw edible portion)Quantity
GRAPEFRUIT  8.00 mg
GRAPE  13.0 mg
CHERRY  19.0 mg
GREEN TOMATO  28.0 mg
CARROT  44.0 mg
LETTUCE  45.0 mg
POTATO  46.0 mg
SPINACH  49.0 mg
ARTICHOKE  90.0 mg
WHITE BREAD  94.0 mg
WHITE RICE108 mg
WHITE BEAN301 mg
ENGLISH WALNUT317 mg
OATS523 mg
SESAME629 mg
SOYBEAN704 mg
SUNFLOWER SEEDS705 mg
WHEAT GERM842 mg
BRAN    1.013 mg
OYSTER  93.0 mg
COTTAGE CHEESE, 1% FAT134 mg
NATURAL YOGURT144 mg
FRESH EGG178 mg
PORK LOIN197 mg
SKINLESS DUCK203 mg
COD203 mg
LEAN BEEF211 mg
HERRING236 mg
TUNA, CANNED IN OIL311 mg
GRUYERE CHEESE605 mg
% Daily Value (based on a 2000 calories diet)provided by 100 g of this food

REFERENCES

George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 399. Print. [foods high in phosphorus]

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