13 Foods High in Phosphorus, an Essential Mineral for Healthy Bones

Phosphorus is a mineral that's necessary for your health. It's present in every cell of your body. In fact, phosphorus belongs to a group called "major minerals." This means it's a mineral stored in the body in large quantities. Most of the phosphorus in your body is in your bones and teeth, as well as in your genes.

Below, we share foods that contain phosphorus so you can make sure you're getting enough of the mineral. And we'll shed more light on why the mineral is important for your health.

What foods are high in phosphorus?

There are plenty of foods that contain phosphorus, so getting enough through your diet is a pretty easy task. Here are 13 phosphorus-rich foods you can try.

1. Dairy

All dairy products contain phosphorus. This includes products like:

• Yogurt: Yogurt is at the top of the high-phosphorous dairy products. A 6 oz container of plain, low-fat yogurt has 245 mg of phosphorus. That's 20% of the amount you need in a day.

• Milk: Milk isn't too far behind yogurt. One cup of 2% milk provides 226 mg of phosphorus.

• Cheese: Everything you enjoy cheese with - even pizza, burgers, and pasta - will get you one step closer to your daily phosphorus needs. Each 1 oz slice of sharp cheddar cheese has 129 mg of phosphorus. And 1 oz of mozzarella provides you with 100 mg of phosphorus.

2. Seafood

The Dietary Guidelines for Americans recommends eating at least 8 oz of fish per week as part of a balanced diet. And there are lots of phosphorus-rich options when it comes to seafood:

• Salmon: Salmon is a great option because it's high in healthy fats, low in mercury, and contains a good amount of phosphorus. For every 3 oz of wild Atlantic salmon you eat, you get 170 mg of phosphorus.

• Scallops: Cook or steam 3 oz of scallops for over 360 mg of phosphorus. Just be sure to avoid this one if you have a shellfish allergy.

• Sardines: A 3.75 oz can of sardines in oil (drained) packs 450 mg of phosphorus. Plus sardines are full of omega-3 fatty acids, calcium, and protein.

3. Chicken

Chicken has 195 mg of phosphorus for every 3 oz of roasted breast meat. It's also an excellent source of protein. You can use chicken in a variety of recipes, such as oven-fried chicken and Ajiaco chicken soup.

4. Lentils

If you're vegetarian or vegan, we didn't forget about you! Lentils are a type of legume, and they're an excellent choice for getting your daily dose of protein and phosphorus. For every ½ cup of boiled lentils, you're consuming 178 mg of phosphorus.

You can choose from lentils such as:

• Green lentils or green mung bean

• Yellow lentils or split mung bean

• Red lentils or masoor dal

• Brown lentils

• Black lentils

• Beluga lentils

5. Beef

If you add burgers to your dinner menu this week, you'll get 174 mg of phosphorus for every 3 oz of lean ground beef. For additional phosphorus, you can layer in some cheese.

While beef is a good source of phosphorus, some research has linked red meat to inflammation. So your best bet is to eat beef in moderation and incorporate a variety of other phosphorus-rich foods.

6. Nuts

When you're looking for a snack, reach for a handful of nuts. They are perfect to take on the go, and many nuts are heart-healthy. Plus, you have lots of options to choose from when it comes to high-phosphorus nuts:

• Cashews: For every 1 oz of dry-roasted cashews, you'll get 139 mg of phosphorus. That's around 10% of your daily value.

• Almonds: Almonds are great alone or sprinkled on top of a salad. However you consume them, 1 oz of raw almonds will give you 136 mg of phosphorus.

• Peanuts: Technically peanuts are actually legumes, but most people consume them like nuts. Grab a 1 oz handful and you'll get 100 mg of phosphorus.

7. Potatoes

Baked potatoes are a great side dish and can help you meet your daily phosphorus needs. For every medium russet baked potato, you'll be consuming 123 mg of phosphorus.

Keep in mind that it's more nutritious to eat potatoes with the peel on. Potato skins tend to have more minerals (phosphorus included) - and fiber - than just the inside of the potato.

8. Beans

Beans, beans, the magical fruit. The more you eat, the more… phosphorus you get.

Every ½ cup of canned kidney beans provides about 160 mg of phosphorus. The same amount of canned black beans provides nearly 130 mg, and canned pinto beans provide around 110 mg.

9. Eggs

Whether you enjoy your eggs hard-boiled, fried, poached, or scrambled, you'll be getting a small dose of phosphorus as well as some protein. Eat both the white and the yolk for the maximum possible nutrients.

Every cooked large egg contains 86 mg of phosphorus. So eating 2 eggs for breakfast means you've covered 25% of your daily phosphorus intake.

10. Rice

Serve your entree with a serving of rice to meet both your whole grain and phosphorus needs. Choosing whole-grain rice - like brown or wild rice - is ideal because it has more nutrients than its white counterpart, including phosphorus.

A ½ cup of cooked, long-grain brown rice provides 104 mg of phosphorus. Cooked white rice contains about 34 mg per ½ cup.

11. Peas

Peas are another example of a plant-based source of phosphorus. A ½ cup serving of boiled peas provides 94 mg of the mineral. Mixing peas into your brown rice or eating it as a side to other foods can help you get even more phosphorus.

12. Oatmeal

A serving of oatmeal, or 1 cup of cooked oats, can pack in 180 mg of phosphorus. That's over 25% of your daily needs. Even if you eat less than 1 cup of oats, you can sprinkle in some nuts or add a dollop of yogurt to get a sizable amount of the mineral. Plus, these extras will add protein to your oatmeal.

13. Whole grains

Whole grains are a great source of fiber, antioxidants, vitamins, and minerals - including phosphorus. And you're sure to find a whole grain that satisfies your taste buds with a wide range of options, such as:

• Quinoa

• Farro

• Buckwheat

• Millet

• Barley

There are also lots of whole-grain bread options. One slice of whole-wheat bread provides around 65 mg of phosphorus. While this is a smaller amount on its own, a sandwich with two bread slices and 1 oz of cheese can provide around 317 mg of phosphorus. That's just under half of the amount you need in a day.

Be sure to choose whole-grain breads that are minimally processed - in other words, with fewer ingredients and no added sugar. Breads made from whole grains contain more nutrients than white and other heavily processed bread.

What does phosphorus do for the body?

Just like every other mineral in the body, phosphorus has an important role to play. Here's what phosphorus does for the body:

• Makes energy for your body to use as fuel

• Produces DNA and RNA (the building blocks of your genes)

• Grows and repairs your tissues and cells

• Works with calcium to maintain healthy, strong bones as you age

These are just a few of the ways phosphorus helps your body function at its best.

How much phosphorus per day is recommended?

The amount of phosphorus you need per day changes as you age, but it's the same for both men and women. Adults who are 19 years or older should be consuming around 700 mg of phosphorus per day.

The recommended daily amount for kids depends on their age:

• Birth to 6 months: 100 mg

• 7 to 12 months: 275 mg

• 1 to 3 years: 460 mg

• 4 to 8 years: 500 mg

• 9 to 18 years: 1,250 mg

What are the symptoms of a phosphorus deficiency?

Some common symptoms of low levels of phosphorus include:

• Loss of appetite

• Low red blood cell count (anemia)

• Muscle weakness

• Bone pain

• Burning or prickling sensation on the skin

• Confusion

Talk with a healthcare professional if you notice any of these symptoms. It's very rare to become deficient in phosphorus - and if it does happen, it's usually not because of your diet. Certain groups of people may have a harder time absorbing enough phosphorus, including those with certain genetic conditions and hyperparathyroidism.

Certain medications can also affect how much phosphorus your body absorbs. Antacid medications that contain aluminum or magnesium are one common example. These medications can help relieve indigestion and heartburn. But using them for 3 months or longer can cause low phosphorus levels.

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