Important Phosphorus rich foods list you need to know

The list of Phosphorus rich foods that contain low calories. Foods high in phosphorus help keep healthy bones. Foods with phosphorus are important to carry out vital functions. Let’s see the phosphorus rich foods list.

Phosphorus is a naturally occurring mineral that the human body makes in the bone tissue and in the teeth. Phosphorus is used to make different proteins in the body and is an important part of how the body synthesizes energy. Phosphorus is one of the minerals that are required in the diet to maintain health. 

Phosphorus has many important functions in the human body and is involved in many of the metabolic processes that occur within the human body. The phosphate in the body is lost through urine and is eventually replaced by the phosphate that is found in bones.

Why phosphorus rich foods list is important?

What does phosphorus have to do with your health? Phosphorus has many important functions in the human body. These functions include being an important part of the building process of healthy bones, teeth, and hair; it is needed for red blood cell production and regulation; it is involved in the maintenance of bone density; and it is an essential element in the synthesis of energy in cells. 

In addition, phosphorus is involved in the development of the red blood cells (RBCs) and is an integral part of the genetic code.

One of the important elements that our body requires for vital functions is phosphorus. Lot of physical processes in the body depends on phosphorous once of such is ATP synthesis, DNR and RNA functions. Phosphorus is also required for signal transduction, a process in which our body cells converts one form of signal into another, and for body to enable saturation of minerals into the bone [PMID: 33007883].

Around 85% of the phosphorus is found in bones and teeth, 15% is found in cells [PMID: 24605214]. Out of 15% little less than 1% is found in the blood serum [PMID: 24605214].

Our body maintains the phosphorus levels steady in the blood serum. Whenever there is increase phosphorus intake through your diet, the body starts excreting the phosphorus from the kidney. [PMID: 17566100].

The maintenance this of this serum phosphorus is imperative. Any imbalance on either side may detrimental to the health. Severe phosphorus deficiency can result loss of calcium from the bones into the blood, muscle weakness (such as muscle cramps and stiffness) and fractures.

Moreover, severe low levels of phosphorus are being associated with increased mortality [PMID: 3122679].

How much phosphorus do you need?

The circadian need of phosphorus is 1250 mg, for male and female in aged between 9 to 18 years

The daily demand of phosphorus is 700 mg, for female and male aged between 19 to 50 years [www.nal.usda.gov]

If you have low phosphorus levels, you may notice that your hair and nails don’t grow properly, or that your skin looks rough and cracked. These symptoms are a sign of phosphorus deficiency. The phosphorus in your diet is very important, because it is responsible for giving your muscles the strength they need to move properly. When your muscles are weak, you have weak bones, and this can lead to bone cancer and many other problems.

Phosphorus deficiency can have many serious consequences. It can cause poor blood formation, weak bones, muscle cramps, and a low energy levels. People with phosphorus insufficiency can often become unable to get through the day due to constant tiredness. 

There are several conditions that can affect phosphorus absorption including liver disease, bone diseases, poor kidney function, and malabsorption syndrome. Phosphorus insufficiency can affect anyone from infants to adults. 

Phosphorus supplements may be prescribed by your doctor if your phosphorus intake is too low, but there are plenty of ways you can get this valuable mineral rich diet without resorting to pills or supplements. In fact, the easiest way to increase your phosphorus intake without taking any supplements is by eating a variety of fresh and raw fruits and vegetables.

The phosphorus rich foods list is here

Here we’ll take a look at some of the best foods high in phosphorus and why you should include them in your diet. This list is organized in the ratio of energy to phosphorus to help you find out the phosphorus rich foods that are low in calories.

Marine Fish /Sea Foods

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All the meats, marine or freshwater foods such as fish, shellfish or mollusks are the very good source of phosphorus. The phosphorus content in sea food exceeds than in vegetables and fruits. Hence while writing this blog, animal meats and sea foods are not considered.

45. Ash gourd (Other vegetables)

Ash gourd has 17.43 kilocalories of energy every 100 gm weight. Ash gourd holds 29.07 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Ash gourd is 1.6670. Hence, Ash gourd, grades number 45 in foods high in phosphorus.

44. Zucchini yellow (Other vegetables)

Zucchini yellow has 18.87 kilocalories of energy per 100 gm weight. Zucchini yellow contain 32.03 milligrams of phosphorus. 1.698 mcg is the phosphorus you get per calorie from Zucchini yellow. So, Zucchini yellow, ranks no 44 in phosphorus foods.

43. Cucumber green short (Other vegetables)

Cucumber green short has 17.43 Kcal energy every 100 grams. Cucumber green short holds 29.74 mg of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Cucumber green short is 1.706. Thus, Cucumber green short, lines number 43 in foods high in phosphorus.

42. Mint leaves (Condiments and spices)

Mint leaves has 37.02 kilocalories of energy per 100 grams. Mint leaves comprises 65.25 milligrams of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Mint leaves is 1.763. Therefore, Mint leaves, grades number 42 in phosphorus rich foods.

41. Cauliflower leaves (Green leafy vegetables)

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Cauliflower leaves has 35.35 Kcal energy every 100 grams by weight. Cauliflower leaves contain 62.82 mg of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Cauliflower leaves is 1.777. Hence, Cauliflower leaves, positions at 41 in phosphorus foods.

40. Drumstick (Other vegetables)

Drumstick has 29.38 kilocalories of energy every 100 gm weight. Drumstick holds 52.87 milligrams of phosphorus. The Ratio of phosphorus to energy of Drumstick is 1.800 microgram/kcal. Accordingly, Drumstick, ranks no 40 in foods high in phosphorus.

39. Cabbage collard greens (Green leafy vegetables)

Cabbage collard greens has 30.09 kilocalories of energy per 100 gm weight. Cabbage collard greens contain 54.67 milligrams of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Cabbage collard greens is 1.817. Thus, Cabbage collard greens, grades number 39 in phosphorus foods.

38. Cabbage, chinese (Green leafy vegetables)

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Cabbage, chinese has 17.91 kilocalories of energy per 100 grams. Cabbage, chinese comprises 33.05 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Cabbage, chinese is 1.845. Hence, Cabbage, chinese, ranks no 38 in phosphorus rich foods.

37. Fenugreek seeds (Condiments and spices)

Fenugreek seeds has 234.77 Kcal energy every 100 grams by weight. Fenugreek seeds contain 435 mg of phosphorus. The Ratio of phosphorus to energy of Fenugreek seeds is 1.853 microgram/kcal. Accordingly, Fenugreek seeds, lines number 37 in phosphorus foods.

36. Snake gourd, long, pale green (Other vegetables)

Snake gourd, long, pale green has 12.42 kilocalories of energy every 100 gm weight. Snake gourd, long, pale green holds 23.27 milligrams of phosphorus. 1.874 mcg is the phosphorus you get per calorie from Snake gourd, long, pale green. So, Snake gourd, long, pale green, grades number 36 in foods high in phosphorus.

35. Brinjal (Other vegetables)

Brinjal has 23.64 Kcal energy per 100 grams by weight. Brinjal comprises 44.65 mg of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Brinjal is 1.888. Thus, Brinjal, positions at 35 in phosphorus rich foods.

34. Basella leaves (Green leafy vegetables)

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Basella leaves has 19.58 kilocalories of energy per 100 gm weight. Basella leaves contain 37.26 milligrams of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Basella leaves is 1.903. Therefore, Basella leaves, ranks no 34 in phosphorus foods.

33. Poppy seeds (Condiments and spices)

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Poppy seeds has 422.26 Kcal energy every 100 grams. Poppy seeds holds 804 mg of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Poppy seeds is 1.904. Hence, Poppy seeds, lines number 33 in foods high in phosphorus.

32. Radish leaves (Green leafy vegetables)

Radish leaves has 26.03 kilocalories of energy per 100 grams. Radish leaves comprises 50.08 milligrams of phosphorus. The Ratio of phosphorus to energy of Radish leaves is 1.924 microgram/kcal. Accordingly, Radish leaves, grades number 32 in phosphorus rich foods.

31. Lettuce (Green leafy vegetables)

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Lettuce has 21.73 Kcal energy per 100 grams by weight. Lettuce comprises 44.1 mg of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Lettuce is 2.029. Therefore, Lettuce, lines number 31 in phosphorus rich foods.

30. Cauliflower (Other vegetables)

Cauliflower has 22.93 kilocalories of energy per 100 gm weight. Cauliflower contain 47.33 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Cauliflower is 2.064. Hence, Cauliflower, grades number 30 in phosphorus foods.

29. French beans, hybrid (Other vegetables)

French beans, hybrid has 22.21 Kcal energy every 100 grams. French beans, hybrid holds 45.9 mg of phosphorus. The Ratio of phosphorus to energy of French beans, hybrid is 2.066 microgram/kcal. Accordingly, French beans, hybrid, positions at 29 in foods high in phosphorus.

28. Bottle gourd, elongate, dark green (Other vegetables)

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Bottle gourd, elongate, dark green has 12.90 kilocalories of energy per 100 grams. Bottle gourd, elongate, dark green comprises 26.86 milligrams of phosphorus. 2.083 mcg is the phosphorus you get per calorie from Bottle gourd, elongate, dark green. So, Bottle gourd, elongate, dark green, ranks no 28 in phosphorus rich foods.

27. Coriander leaves (Condiments and spices)

Coriander leaves has 31.05 Kcal energy every 100 grams by weight. Coriander leaves contain 64.69 mg of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Coriander leaves is 2.084. Thus, Coriander leaves, lines number 27 in phosphorus foods.

26. Ladies finger (Other vegetables)

Ladies finger has 27.47 kilocalories of energy every 100 gm weight. Ladies finger holds 57.48 milligrams of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Ladies finger is 2.093. Therefore, Ladies finger, grades number 26 in foods high in phosphorus.

25. Kovai big (Other vegetables)

Kovai has 17.43 Kcal energy per 100 grams by weight. Kovai comprises 36.9 mg of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Kovai big is 2.116. Hence, Kovai big, positions at 25 in phosphorus rich foods.

24. Bitter gourd, jagged, teeth ridges, short (Other vegetables)

Bitter gourd, jagged, teeth ridges, short has 18.87 kilocalories of energy per 100 gm weight. The Bitter gourd contain 40.21 milligrams of phosphorus. The Ratio of phosphorus to energy of Bitter gourd short is 2.131 microgram/kcal. Accordingly, Bitter gourd, jagged, teeth ridges, short, ranks no 24 in phosphorus foods.

23. Bitter gourd, jagged, teeth ridges, elongated (Other vegetables)

Bitter gourd, jagged, teeth ridges, elongated has 20.78 Kcal energy every 100 grams. Bitter gourd elongated holds 44.9 mg of phosphorus. 2.161 mcg is the phosphorus you get per calorie from Bitter gourd, jagged, elongated. So, Bitter gourd, jagged, teeth ridges, elongated, lines number 23 in foods high in phosphorus.

22. Tinda, tender (Other vegetables)

Tinda, tender has 13.85 Kcal energy every 100 grams by weight. Tinda contain 30.37 mg of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Tinda is 2.192. Therefore, Tinda positions at 22 in phosphorus foods.

21. Plantain, flower (Other vegetables)

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Plantain, flower has 21.26 kilocalories of energy every 100 gm weight. Plantain, flower holds 47.31 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Plantain, flower is 2.226. Hence, Plantain, flower, ranks no 21 in foods high in phosphorus.

20. Brussels sprouts (Green leafy vegetables)

Brussels sprouts has 44.18 Kcal energy per 100 grams by weight. Brussels sprouts comprises 98.56 mg of phosphorus. The Ratio of phosphorus to energy of Brussels sprouts is 2.231 microgram/kcal. Accordingly, Brussels sprouts lines number 20 in phosphorus rich foods.

19. Amaranth leaves, red (Green leafy vegetables)

Amaranth leaves, red has 33.44 kilocalories of energy per 100 gm weight. Amaranth leaves, red contain 75.98 milligrams of phosphorus. Around 2.272 mcg is the phosphorus you get per calorie from Amaranth leaves, red. So, Amaranth leaves red, grades number 19 in phosphorus foods.

18. Field beans, tender, lean (Other vegetables)

Field beans, tender, lean has 33.44 Kcal energy every 100 grams. Field beans, tender, lean holds 76.54 mg of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Field beans, tender, lean is 2.289. Thus, Field beans, tender, lean, positions at 18 in foods high in phosphorus.

17. Bitter gourd, jagged, smooth ridges, elongate (Other vegetables)

Bitter gourd, jagged, smooth ridges, elongate has 19.35 kilocalories of energy per 100 grams. Bitter gourd, jagged, smooth ridges, elongate comprises 44.75 milligrams of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Bitter gourd, jagged, smooth ridges, elongate is 2.313. Therefore, Bitter gourd, jagged, smooth ridges, elongate, ranks no 17 in phosphorus rich foods.

16. Broad beans (Other vegetables)

Broad beans has 29.38 Kcal energy every 100 grams by weight. Broad beans contain 67.97 mg of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Broad beans is 2.314. Hence, Broad beans, lines number 16 in phosphorus foods.

15. Capsicum, yellow (Other vegetables)

Capsicum, yellow has 18.63 kilocalories of energy every 100 gm weight. Capsicum, yellow holds 43.33 milligrams of phosphorus. The Ratio of phosphorus to energy of Capsicum, yellow is 2.326 microgram/kcal. Accordingly, Capsicum, yellow, grades number 15 in foods high in phosphorus.

14. Mustard leaves (Green leafy vegetables)

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Mustard leaves has 30.33 Kcal energy per 100 grams by weight. Mustard leaves comprises 71.62 mg of phosphorus. 2.361 mcg is the phosphorus you get per calorie from Mustard leaves. So, Mustard leaves, positions at 14 in phosphorus rich foods.

13. Field beans, tender, broad (Other vegetables)

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Field beans, tender, broad has 30.81 kilocalories of energy per 100 gm weight. Field beans, tender, broad contain 73.3 milligrams of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Field beans, tender, broad is 2.379. Thus, Field beans, tender, broad, ranks no 13 in phosphorus foods.

12. Amaranth leaves, green (Green leafy vegetables)

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Amaranth leaves, green has 30.57 Kcal energy every 100 grams. Amaranth leaves, green holds 73.22 mg of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Amaranth leaves, green is 2.395. Therefore, Amaranth leaves, green, lines number 12 in foods high in phosphorus.

11. Bamboo shoots, tender (Other vegetables)

Bamboo shoots, tender has 16.24 kilocalories of energy per 100 grams. Bamboo shoots, tender comprises 39.63 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Bamboo shoots, tender is 2.440. Hence, Bamboo shoots, tender, grades number 11 in phosphorus rich foods.

10. French beans, country (Other vegetables)

French beans, country has 24.36 Kcal energy every 100 grams by weight. French beans, country contain 59.86 mg of phosphorus. The Ratio of phosphorus to energy of French beans, country is 2.457 microgram/kcal. Accordingly, French beans, country, positions at 10 in phosphorus foods.

9. Ridge gourd

Ridge gourd has 13.14 kilocalories of energy every 100 gm weight. Ridge gourd holds 33.06 milligrams of phosphorus. 2.517 mcg is the phosphorus you get per calorie from Ridge gourd. So, Ridge gourd, ranks no 9 in foods high in phosphorus.

8. Knol khol (Other vegetables)

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Knol khol has 16.00 Kcal energy per 100 grams by weight. Knol khol comprises 40.77 mg of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Knol khol is 2.548. Thus, Knol khol, lines number 8 in phosphorus rich foods.

7. Ridge gourd dark green (Other vegetables)

Ridge gourd, smooth skin has 15.29 kilocalories of energy per 100 gm weight. Ridge gourd, smooth skin contain 39.25 milligrams of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Ridge gourd, smooth skin is 2.568. Therefore, Ridge gourd, smooth skin, grades number 7 in phosphorus foods.

6. Snake gourd, long, dark green (Other vegetables)

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Snake gourd, long, dark green has 11.94 Kcal energy every 100 grams. Snake gourd, long, dark green holds 31.03 mg of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Snake gourd, long, dark green is 2.598. Hence, Snake gourd, long, dark green, positions at 6 in foods high in phosphorus.

5. Celery stalk (Other vegetables)

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Celery stalk has 16.48 kilocalories of energy per 100 grams. Celery stalk comprises 44.84 milligrams of phosphorus. The Ratio of phosphorus to energy of Celery stalk is 2.721 microgram/kcal. Accordingly, Celery stalk, ranks no 5 in phosphorus rich foods.

4. Oyster mushroom, dried (Mushrooms)

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Oyster mushroom, dried has 243.37 Kcal energy every 100 grams by weight. Oyster mushroom, dried contain 702 mg of phosphorus. 2.884 mcg is the phosphorus you get per calorie from Oyster mushroom, dried. So, Oyster mushroom, dried, lines number 4 in phosphorus foods.

3. Button mushroom, fresh (Mushrooms)

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Button mushroom, fresh has 27.47 kilocalories of energy every 100 gm weight. Button mushroom, fresh holds 87.11 milligrams of phosphorus. The phosphorus you get for every calorie of energy consumed, in microgram from Button mushroom, fresh is 3.172. Thus, Button mushroom, fresh, grades number 3 in foods high in phosphorus.

2. Amaranth spined leaves, red and green mix (Green leafy vegetables)

Amaranth spined leaves, red and green mix has 23.64 Kcal energy per 100 grams by weight. Amaranth spined leaves, red and green mix comprises 85.02 mg of phosphorus. The phosphorus to the energy ratio in mcg/kCal of Amaranth spined leaves, red and green mix is 3.596. Therefore, Amaranth spined leaves, red and green mix, positions at 2 in phosphorus rich foods.

1. Chicken mushroom, fresh (Mushrooms)

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Chicken mushroom, fresh has 21.26 kilocalories of energy per 100 gm weight. Chicken mushroom, fresh contain 79.74 milligrams of phosphorus. The phosphorus (mcg) to the energy (kCal) ratio of Chicken mushroom, fresh is 3.751. Hence, Chicken mushroom, fresh, ranks no 1 in phosphorus foods.

Who needs phosphorus foods?

There are several phosphorus rich foods. Some of the best phosphorus foods include seafood (the phosphorous content is very high), poultry and fish, eggs, dairy products, beans, nuts, and whole grains. In addition, some plant foods, such as lentils and peas, are rich in phosphorus. 

There is no need to take any type of supplements for phosphorus. Non-vegetarians are hardly phosphorus deficient. Vegetarians, if you eat a healthy diet that gets plenty of fruits, vegetables, fiber, and protein, you should be getting this nutrient without any supplementation. It is important to get other supporting nutrients such as calcium, and magnesium in your body through the foods you eat. With a little bit of regular exercise, you can maintain a healthy weight and prevent many health problems.

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