Phosphorus Foods

Calcium and phosphorus are important and needed by the body. Calcium is the most abundant mineral in the human body and helps to develop and maintain strong bones and teeth. Phosphorus is the sixth most abundant mineral, and similar to calcium, it is found in our bones and teeth. The ideal amount of calcium to phosphorus is 1.5:1, although you need at least a 1:1 ratio. Both calcium and phosphorus help grow strong bones and teeth, but our bodies are more efficient at absorbing phosphorus than calcium, and, so, today, it is much more common to have a calcium deficiency than a phosphorus deficiency.

When people are deficient in calcium, it can result in cardiovascular diseases, anxiety, brittle nails, irritability, confusion, muscle cramps, heart palpitations, tetany, tooth loss, toxemia, and numerous bone diseases, including osteoporosis and osteomalacia. Likewise, health problems can result from too little phosphorus, although it is very rare because phosphorus is so readily available in today’s diets. Certain antacids can block phosphorus absorption, as can aluminum, magnesium, iron, or too much calcium. Alcoholics or people who suffer from kidney or liver disorders can also have problems absorbing phosphorus. When a person is deficient symptoms may include anemia, anxiety, arthritis, bone fragility, bone pain, irritability, loss of appetite, mental confusion, numbness, skin diseases, and tremors. 

Dairy foods usually have equal ratios of calcium and phosphorus, but items such as soft drinks have added phosphorus, no calcium, and no nutrition. Protein foods also contain higher levels of phosphorus, as do most processed foods, but it’s often not listed on the label. Unprocessed foods, such as fresh fruits and vegetables, have the lowest phosphorus amounts, so if you’re trying to make sure you consume a calcium-rich diet, chow down on those. To help you further, the following chart provides phosphorus sources and their content.

Phosphorus Content of Some Foods

Food Source	Serving Size	Phosphorus Content (mg)
Cornmeal, Self-rising	1 cup	860
Sweetened Condensed Milk	1 cup	774
Wheat flour, All Purpose, Self-rising	1 cup	744
Oat bran, Raw	1 cup	690
Cheese Sauces	1 cup	556
Canned Milk, Evaporated	1 cup	512
Fast Food, Pancakes	2 pancakes	476
Leavening Agents, Baking powder	1 teaspoon	456
Halibut	1/2 fillet	453
Ricotta Cheese, Skim Milk	1 cup	450
Duck, Roasted	1/2 duck	449
Barley, Pearled, Raw	1 cup	442
Clam Chowder, New England, Prepared w/2% Low-fat Milk	1 cup	432
Salmon	1/2 fillet	428
Soybeans	1 cup	421
Bulgur, Dry	1 cup	420
Chicken Giblets	1 cup	419
Sardines	3 ounces	417
Wheat Flour, Whole-grain	1 cup	415
Beef Liver	3 ounces	412
Fish, Pollock and Walleye	3 ounces	410
Buckwheat Flour, Whole-groat	1 cup	404
Ricotta Cheese, Skim Milk	1 cup	389
Chocolate Milkshake	10.6 fluid ounces	378
Sunflower Seeds, Dry Roasted w/Salt	1/4 cup	370
Cottage Cheese, 2% Low-fat Milk	1 cup	368
Fish, Flatfish, such as Flounder and Sole	1 fillet	367
Tuna Fish Salad	1 cup	365
Haddock	1 fillet	362
Vanilla Milkshake	11.0 fluid ounces	360
Swordfish	1 piece	357
Lentils, Boiled w/o Salt	1 cup	356
Yogurt, Plain, Skim Milk	8 ounces	356
Crab, canned	1 cup	351
Puddings, Prepared w/2% Low-fat Milk	1/2 cup	350
Cereals, Ready-to-Eat, Kellogg’s All-Bran	1/2 cup	345
Leavening Agents, Baking Powder	1 teaspoon	343
Couscous, Dry	1 cup	294
Beans: Great Northern, Chick peas, Lima Beans, Kidney Beans, Garbanzo Beans, Split Peas	1 cup	292
Rice, Long Grain, Enriched, Cooked	1 cup	289
Clams, Drained, Canned	3 ounces	287
Pork and Beans	1 cup	266
Macaroni and Cheese, Mix	1 cup	265
Pizza	1 slice	259
Nuts	2 ounces	247
Squid, Fried	3 ounces	213
Peanut Butter	3 Tablespoons	172
Rice, Brown, Long-grain, Cooked	1 cup	162
Cream Soups	1 cup	151
Oysters, Pacific, Raw	1 medium	81
Soft Drinks	12 ounces	37

 

Foods low in phosphorus include black tea, grapes, garlic, carrots, broccoli, asparagus, watermelon, blackberries, onions, squash, bananas, cherries, kale, orange sherbet, cabbage, beets, avocados, pears, cauliflower, apricots, plums, butter, olive oil, safflower oil, canola oil, olives, radishes, most fish, sour cream, celery, shiitake mushrooms, peaches, horseradish, spices, green peppers, white bread, rye bread, tangerines, apples, strawberries, chicken, popcorn, fresh green beans, cranberry juice, pasta, crackers, pineapple, and lettuce.

 

If you want more information about phosphorus content in foods, visit the USDA site.