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Foods richest in Phosphorus

Phosphorus is a mineral that is essential for many bodily processes such as bone health, energy production, DNA synthesis and cell membrane formation. The recommended daily intake of phosphorus varies with age, with the average adult needing 700mg/day. Good food sources of phosphorus include dairy products, meat, fish, poultry, eggs and grains. Phosphorus works in combination with calcium to maintain strong bones and teeth, and it also helps the body to filter waste and maintain pH levels. A diet lacking in phosphorus can lead to weakness, fatigue, muscle cramps, and osteoporosis. It is important to have a balanced intake of phosphorus to maintain overall health and wellness.
Read our fully detailed article about Phosphorus
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Phosphorus per 100 gr. Phosphorus per oz
Leavening agents, baking powder, double-acting, straight phosphate 9918 mg 2812 mg
Leavening agents, baking powder, low-sodium 6869 mg 1947.5 mg
Puddings, KRAFT, JELL-O Brand Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling Vanilla, with aspartame and acesulfame potassium sweetener, powder 2368 mg 671.4 mg
Puddings, all flavors except chocolate, low calorie, instant, dry mix 2368 mg 671.4 mg
Leavening agents, baking powder, double-acting, sodium aluminum sulfate 2191 mg 621.2 mg
Puddings, KRAFT, JELL-O Brand Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling Chocolate, with aspartame and acesulfame potassium sweetener, powder 1717 mg 486.8 mg
Seeds, cottonseed meal, partially defatted (glandless) 1684 mg 477.5 mg
Rice bran, crude 1677 mg 475.5 mg
Puddings, chocolate flavor, low calorie, instant, dry mix 1660 mg 470.7 mg
Seeds, hemp seed, hulled 1650 mg 467.8 mg
List continued below
Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A 1630 mg 462.1 mg
Seeds, cottonseed flour, partially defatted (glandless) 1597 mg 452.8 mg
Seeds, cottonseed flour, low fat (glandless) 1587 mg 450 mg
Lemonade, low calorie, with non-nutritive sweetener, powder 1554 mg 440.6 mg
Beverages, nutritional shake mix, high protein, powder 1429 mg 405.2 mg
Smelt, dried (Alaska Native) 1400 mg 396.9 mg
Gelatin desserts,, KRAFT, JELL-O Brand Sugar Free Low Calorie Gelatin Dessert Strawberry, with aspartame and acesulfame potassium sweetener, powder 1361 mg 385.9 mg
Whey, acid, dried 1349 mg 382.5 mg
Beverages, Protein powder whey based 1321 mg 374.5 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 1314 mg 372.6 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium 1293 mg 366.6 mg
Gelatin desserts, dry mix, reduced calorie, with aspartame 1293 mg 366.6 mg
Beverages, Protein powder soy based 1272 mg 360.6 mg
Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame 1239 mg 351.3 mg
Seeds, pumpkin and squash seed kernels, dried 1233 mg 349.6 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt 1174 mg 332.9 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added 1174 mg 332.9 mg
Seeds, sunflower seed kernels, toasted, with salt added 1158 mg 328.3 mg
Seeds, sunflower seed kernels, toasted, without salt 1158 mg 328.3 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added 1155 mg 327.5 mg
Seeds, sunflower seed kernels, dry roasted, with salt added 1155 mg 327.5 mg
Seeds, sunflower seed kernels, dry roasted, without salt 1155 mg 327.5 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 1150 mg 326.1 mg
Cereals ready-to-eat, wheat germ, toasted, plain 1146 mg 324.9 mg
Seeds, sunflower seed kernels, oil roasted, with salt added 1139 mg 322.9 mg
Seeds, sunflower seed kernels, oil roasted, without salt 1139 mg 322.9 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 1130 mg 320.4 mg
Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack 1044 mg 296 mg
Fish, whitefish, dried (Alaska Native) 1040 mg 294.9 mg
Egg, yolk, dried 1040 mg 294.9 mg
KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product 1024 mg 290.3 mg
Wheat bran, crude 1013 mg 287.2 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 1011 mg 286.6 mg
Milk, dry, nonfat, calcium reduced 1011 mg 286.6 mg
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 985 mg 279.3 mg
Milk, dry, nonfat, instant, without added vitamin A and vitamin D 985 mg 279.3 mg
Steelhead trout, dried, flesh (Shoshone Bannock) 976 mg 276.7 mg
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 968 mg 274.5 mg
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 968 mg 274.5 mg
Fish, cod, Atlantic, dried and salted 950 mg 269.4 mg
KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product 943 mg 267.4 mg
Puddings, KRAFT, JELL-O Brand Instant Pudding & Pie Filling Chocolate, powder 938 mg 265.9 mg
Cheese, pasteurized process, cheddar or American, fat-free 936 mg 265.4 mg
Milk, buttermilk, dried 933 mg 264.5 mg
Whey, sweet, dried 932 mg 264.2 mg
Cheese spread, American or Cheddar cheese base, reduced fat 931 mg 264 mg
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product 923 mg 261.7 mg
Pancakes, buckwheat, dry mix, incomplete 913 mg 258.9 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 900 mg 255.2 mg
Beverages, Cocoa mix, no sugar added, powder 893 mg 253.2 mg
Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder 893 mg 253.2 mg
Cheese spread, pasteurized process, American 875 mg 248.1 mg
Cheese spread, pasteurized process, american, with di sodium phosphate 875 mg 248.1 mg
Spices, poppy seed 870 mg 246.7 mg
KRAFT VELVEETA Pasteurized Process Cheese Spread 863 mg 244.7 mg
Seeds, chia seeds, dried 860 mg 243.8 mg
Wheat germ, crude 842 mg 238.7 mg
Soy protein concentrate, produced by acid wash 839 mg 237.9 mg
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 839 mg 237.9 mg
Soy protein concentrate, produced by alcohol extraction 839 mg 237.9 mg
Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D 829 mg 235 mg
Cheese product, pasteurized process, cheddar, reduced fat 829 mg 235 mg
Spices, mustard seed, ground 828 mg 234.8 mg
Cheese, pasteurized process, swiss, low fat 827 mg 234.5 mg
Cheese, pasteurized process, American, low fat 827 mg 234.5 mg
Cereals ready-to-eat, WAFFELOS 815 mg 231.1 mg
Cereals ready-to-eat, KRAFT, POST 100% BRAN Cereal 813 mg 230.5 mg
Cereals ready-to-eat, POST, 100% Bran Cereal 813 mg 230.5 mg
Seeds, sesame flour, partially defatted 810 mg 229.7 mg
Fish, herring eggs, Pacific, dry (Alaska Native) 808 mg 229.1 mg
Cheese, parmesan, low sodium 807 mg 228.8 mg
Seeds, sesame flour, high-fat 807 mg 228.8 mg
KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 806 mg 228.5 mg
Cornmeal, yellow, self-rising, bolted, plain, enriched 804 mg 228 mg
Puddings, banana, dry mix, instant 804 mg 228 mg
Cornmeal, white, self-rising, bolted, plain, enriched 804 mg 228 mg
Puddings, banana, dry mix, instant, with added oil 804 mg 228 mg
Seeds, cottonseed kernels, roasted (glandless) 800 mg 226.8 mg
Cheese product, pasteurized process, American, vitamin D fortified 799 mg 226.5 mg
Puddings, KRAFT, JELL-O Brand Instant Pudding & Pie Filling Vanilla, powder 795 mg 225.4 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 790 mg 224 mg
Seeds, sesame butter, tahini, type of kernels unspecified 790 mg 224 mg
Pancakes, whole wheat, dry mix, incomplete 789 mg 223.7 mg
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 785 mg 222.6 mg
Seal, bearded (Oogruk), meat, dried (Alaska Native) 784 mg 222.3 mg
Pancakes, whole-wheat, dry mix, incomplete 782 mg 221.7 mg
Milk, dry, whole, without added vitamin D 776 mg 220 mg
Soy protein isolate 776 mg 220 mg
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