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.
- 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.
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|
|GREEN TOMATO||28.0 mg|
|WHITE BREAD||94.0 mg|
|WHITE RICE||108 mg|
|WHITE BEAN||301 mg|
|ENGLISH WALNUT||317 mg|
|SUNFLOWER SEEDS||705 mg|
|WHEAT GERM||842 mg|
|COTTAGE CHEESE, 1% FAT||134 mg|
|NATURAL YOGURT||144 mg|
|FRESH EGG||178 mg|
|PORK LOIN||197 mg|
|SKINLESS DUCK||203 mg|
|LEAN BEEF||211 mg|
|TUNA, CANNED IN OIL||311 mg|
|GRUYERE CHEESE||605 mg|
|% Daily Value (based on a 2000 calories diet)||provided by 100 g of this food|
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]