Your body requires different minerals to be strong and healthy. Phosphorous is one of the macronutrients that perform different roles in the body. Different groups of people need to take different amounts of phosphorous daily. An adult requires 700 mg of phosphorous. Children below eight years should take 500 mg of phosphorus in a day. There are other special groups of people who should take it in large amounts. These groups are pregnant women and adolescents. Pregnant women need phosphorus in large amounts to cater to the development of their children.

On the puberty spectrum, teens are in a stage where development takes place so fast hence this special need. They require 1250 mg of phosphorus daily. In less developed countries, people face the challenge of getting enough phosphorus in a day. They need to be sensitized to foods that can provide these nutrients. This blog will discuss major sources of phosphorus.

Phosphorus- Rich Foods

Organ meats

Organ meats include the kidneys, the heart, brain, and liver. These organs contain a high amount of phosphorous that is required by the body. 170 grams of brain meat contain the full amount of phosphorous one should take in a day. 170 grams of any animal liver contains the daily requirement of phosphorus for an adult. However, one might not afford to take 170 grams of this organ meat daily. Therefore, other foods should supplement our diet.


This food group includes macadamia nuts, pine nuts, cashew nuts, and Brazil nuts, among others. They are rich in dissolved phosphorus. They have other minerals such as magnesium and antioxidants. A single nut contains 40% of the daily phosphorus requirement in the body. These nuts store phosphorous in the form of phytic acid. Phytic acid is not digestible in the human body. However, research has shown that soaking them increases the chances of digestion.


There are two major types of chocolate, dark chocolate, and white chocolate. Both contain phosphorous. However, dark chocolate contains more of these nutrients. 200 grams of white chocolate contains 256 mg of phosphorous, while 200 grams of dark chocolate contains 316 mg of phosphorous.

Poultry meat.

 Poultry meat includes duck, turkey, and chicken meat. The concentration of phosphorus in poultry meat depends on the method of cooking. Boiling poultry meat destroys most of the phosphorus in the meat. Roasting is the most recommended way of cooking poultry meat to preserve phosphorus. 150 grams of roasted poultry meat contain 50% of the daily required phosphorus in adults.  Poultry meat is of two types: dark meat and light meat. An example of dark meat is duck meat, while light meat includes chicken meat. Light meat contains more phosphorus.


Seafood is rich in phosphorus. Octopus is one of the major sources of this nutrient. 85 grams of the octopus contains 70% of the daily required phosphorous in an adult body. Other seafood such as clams, catfish, crab, crayfish, sardines, and salmon are phosphorus. However, the concentration of phosphorus is low.


Retention of phosphorous in pork also depends on the method of cooking. Dry cooking such as roasting retains 95% of the phosphorus while boiling retains 70%. 85 grams of roasted pork contains 35% of the required daily intake of phosphorus in adults. However, some communities and religious faiths discourage the use of pork as food. Luckily, there are many other sources of these minerals.


Eggs contain a high amount of phosphorous. An egg contains two different major parts, the york and the egg white. The York is richer in these nutrients than the egg white.


Beans are richer in phosphorus than any animal protein. It contains twice as much phosphorous as that found in animal proteins. However, it is more advisable to take animal proteins to provide phosphorous than take plant proteins. Phosphorous in animal proteins is easily absorbed in the body than that found in plants. Vegetarians can benefit from such sources of phosphorus.

Dairy products

Dairy products such as cheese, butter, yogurt, and cottage contain phosphorous. Low-fat dairy products are the best in the provision of these nutrients. High-fat milk products are less rich in phosphorous, and they pose a danger of getting heart-related diseases. 57 grams of cheese contains 426 mg of phosphorus which is 60% of the daily required phosphorous in adults.


Pumpkin seeds are rich in phosphorous. Like in many nuts, phosphorous in seeds are stored in phytic acid, which is not digestible in human beings. They should be soaked for a long period to break down the acid to release the phosphorous. Many people 28 grams of pumpkin seeds contains 50% of the daily required daily intake of phosphorous in humans. However, many people in some continents like Africa are not used to eating these seeds.

Whole grain.

Whole-grain foods include wheat, rice, and oats. They are rich in phosphorous. Phosphorous in grains is found in the outer layer of the grain, known as endosperm. Eating these grains in their refined state makes them lose phosphorous. Among these grains, the richest in phosphorous is wheat. Two hundred ninety-one grams of wheat contains 45% of the daily required phosphorous in adults.

The bottom line

Phosphorous is a nutrient that is required in the body to perform different functions.  It is vital in the formation of strong bones and teeth.  It regulates the intake of carbohydrates and fats in the body. It should be taken in the recommended amounts. Taking it in excess might affect your health. Patients dealing with kidney disease might not be able to eliminate phosphorous in the blood. However, they should take it since it is needed in the body but limit the amount. Phosphorous from animal protein is healthier than that in plant proteins. The absorption rate of phosphorous from animal protein is faster than that in the plant. However, it is good to feed on a variety of foods containing phosphorous. Understanding the amount of phosphorus in each food will enable you to meet the daily requirement of the nutrients.


We would like to thank the below contributors who have helped us to write this article:

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Latest posts by Elena Ognivtseva (see all)

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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