Foods rich in phosphorus: what are they? Here are the foods that are richest in it

Fundamental for bones and teeth, phosphorus is a mineral that is involved in various body processes and is abundant in foods such as bran, seeds and cocoa. Find out which foods are richest in phosphorus.

The phosphorus is a chemical element that exists both in organic form and inorganic. In nature, there are 3 types of phosphorus which differ in color, namely red, white and black. In the cells of living organisms it is usually present as phosphate or bound to nucleic acids and proteins.

In our body, most of the phosphorus, about 80% of the total, is found in mineral form in bones and teeth, while the rest is found in the blood, brain, collagen and muscle tissue. L ‘ phosphorus absorption occurs in the intestine and is favored by vitamin D . Excess phosphorus is eliminated by the kidneys via the urine .

A low concentration of phosphorus in the body could be due to intestinal absorption problems, vitamin D deficiency, kidney problems or alcohol abuse. A lack of phosphorus can cause bone fragility, neurological and nervous disorders, fatigue, developmental delays, asthma and loss of appetite. Excess phosphorus can also cause symptoms, such as soft tissue calcification and kidney problems.

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Phosphorus: recommended daily amount

According to the Reference Intake Levels of Nutrients and Energy for the Italian population (LARN) elaborated by the Italian Society of Human Nutrition (SINU), the amount of phosphorus to be consumed daily for an adult is 700 mg , an amount that rises to 1250 mg. for children aged 11 to 17.

To get the recommended daily amount, an adult should regularly eat fish, legumes, oil seeds and use some pecorino or other cheeses as a condiment. Furthermore, as we will see shortly, cocoa also contains a good amount of phosphorus, so it is possible to integrate a little dark chocolate in your diet to regularly get a share of this mineral.

10 foods rich in phosphorus

As anticipated, we find phosphorus in food mainly in cereal bran, seeds, cocoa, cheeses and dried fruit, but not only. Let’s see what are 10 foods rich in phosphorus.


In the bran there are 1013 mg of phosphorus per 100 grams , and in that of rice the quantity increases further, reaching 1677 mg. Bran is also rich in fiber, which increase the sense of satiety, stimulate intestinal transit and help eliminate waste and toxins.


Even the seeds are an important source of phosphorus , especially pumpkin seeds and poppy seeds . They also contain good amounts of magnesium, calcium, protein, and polyunsaturated fatty acids.

3Wheat germ

Wheat germ contains 842 mg of phosphorus per 100 grams . It is found in powder form, to be added to yogurt and salads, and is rich in proteins, vitamins (especially vitamin E) and minerals.


Pecorino is the cheese with the highest percentage of phosphorus , about 760 mg per 100 grams. It is also a source of calcium, essential for bones, and of proteins. Grana and Emmenthal also contain abundant quantities of phosphorus.

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5Brewer’s yeast

The dry yeast has a ‘ high percentage of phosphorus . This food is also rich in B vitamins, essential for energy metabolism.

6Dried fruit

Dried fruit contains significant amounts of phosphorus , in particular Brazil nuts which contain 725 mg per 100 grams. Nuts are also an important source of proteins, polyunsaturated fatty acids, vitamins and other minerals.


L ‘ amaranth is a phosphorus-rich food , it contains no less than 557 mg per 100 grams. It also contains complex carbohydrates, a good percentage of protein and other minerals such as iron.


Soy is the richest legume in phosphorus , with 704 mg per 100 grams. Soy has a high percentage of protein and contains phytoestrogens, substances capable of mimicking estrogen.

9Amaro cocoa

Bitter cocoa powder contains 758 mg of phosphorus per 100 grams . It is rich in antioxidants and is good for the mood as it stimulates the production of serotonin, the good mood hormone.


After soy, beans are the richest legumes in phosphorus . They are also a source of vegetable protein and fiber and provide a high satiating power.

Table of foods rich in phosphorus

After seeing 10 foods particularly rich in phosphorus, let’s see the table with the values ​​of this mineral present in foods.

Food: mg of Phosphorus / 100gr:
Rice bran 1677 mg
Pumpkin seeds 1233 mg
Bran 1013 mg
Poppy seeds 870 mg
Chia seeds 860 mg
Wheat germ 842 mg
Pecorino 760 mg
Cocoa powder 758 mg
Brazilian walnut 725 mg
soy 704 mg
Money 694 mg
Sesame seeds 667 mg
Sunflower seeds 660 mg
Dry yeast 637 mg
Anacardi 593 mg
Pine nuts 575 mg
Emmental 567 mg
Amaranth 557 mg
Pistachios 490 mg
Beans 440 mg
Gorgonzola 387 mg
Liver 387 mg
this 366 mg
Rye 332 mg
Hazelnuts 290 mg
Mile 285 mg
Bresaola 269 mg
Salmon 261 mg
Trout 245 mg
Most 210 mg
Cod 203 mg
Egg 198 mg
Sheep’s milk 158 mg
Champignon mushrooms 120 mg
Buffalo milk 119 mg
Whole milk and ps 93 mg
Chicken 90 mg
Potatoes 57 mg
Red currant 44 mg
Kiwi 34 mg


Phosphorus: properties and benefits

After having seen in which foods phosphorus is contained , let’s now take a brief look at what are the main functions of this micronutrient.

First of all, remember that phosphorus is essential for the health of bones and teeth as it constitutes the mineral fraction, so its adequate intake is essential for not having bone demineralization.

Furthermore, phosphorus intervenes in the production of energy and regulates the acid-base balance , a fundamental function of our organism to perform its functions in the best possible way.

Finally, remember that phosphorus is part of the supporting structure of cell membranes , consisting of a phospholipid bilayer, consisting of lipids and phosphorus. The cell exists precisely thanks to this layer, which maintains its integrity but at the same time guarantees a certain permeability through active or passive mechanisms.

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