Food Sources of Phosphorus

Posted: Nov 7, 2016

 

Information About Phosphorus

 
  • Phosphorus is a mineral that is part of every cell in your body.  It is found mainly in your bones and teeth.   
  • Phosphorus works with calcium and other nutrients to build healthy bones and teeth.
  • Phosphorus also helps maintain normal acid/base balance, supports growth, and is involved with the storage and use of energy. 
 

How Much Phosphorus Should I Aim For?

 
Age in Years Aim for an intake of
milligrams (mg)/day
Stay below *
mg/day
Men and Women 19 to 70 700 4000
Men and Women 71 and Older 700 3000
Pregnant Women 
19 and Older
700 3500
Breastfeeding Women 
19 and Older
700 4000
*This includes sources of phosphorus from food and supplements
 

Phosphorus Content of Some Common Foods


Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus.  Phosporus is found in smaller amounts in vegetables and fruit. This table will help show you foods which are a source of phosphorus.
 
Food Serving size Phosphorus (mg)
Vegetables and Fruit
Edamame/baby soybeans, cooked 125 mL (1/2 cup) 138-150
Potato, with skin, cooked 1 medium 121-130
Mushroom, portabello, raw 125 mL (1/2 cup) 124
Grains Products
Grains    
Rice bran, raw 20 g 335
Wheat bran, raw 30 g (1/2 cup) 270
Wheat germ, raw 30 g (1/4 cup) 225
Waffle, cooked 1 waffle 135-147
Quinoa, cooked 125 mL (1/2 cup) 149
Cereals    
Wheat germ cereal, toasted 30 g (1/4 cup) 344
Bran flakes 30 g 344
Bran (All Bran, 100% Bran) 30 g 108- 261
Oatmeal, cooked 175 mL (3/4 cup) 138 -177
Oat, o-shaped 30 g 127-134
Oatmeal, instant, cooked 175 mL (3/4 cup) 142
Milk and Alternatives    
Processed cheese slices, cheddar 50 g (1 ½ oz) 112-125
Cheese (cheddar, gruyere, swiss/emmental, gouda, mozzarella, edam, provolone) 50 g (1 ½ oz) 232-302
Milk (3.3% homo, 2%, 1%, skim, chocolate) 250 mL (1 cup) 217-272
Yogurt, (fruit, plain), all types 175g (3/4 cup) 183-217
Buttermilk 250 mL (1 cup) 212 - 230
Yogurt, Greek, all types 175g (3/4 cup) 156-246
Cottage cheese 250 mL (1 cup) 291-358
Yogurt beverage 200 mL 168
Soy beverage 250 mL (1 cup) 253
Meat and Alternatives    
Meat and Poultry    
Venison/deer, various cuts, cooked 75 g (2 1/2 oz) 170-224
Pork, various cuts, cooked 75 g (2 1/2 oz) 130-221
Veal, various cuts, cooked 75 g (2 1/2 oz) 178-194
Bison, various cuts, cooked 75 g (2 1/2 oz) 157-193
Beef or lamb, various cuts, cooked 75 g (2 1/2 oz) 144-180
Beef, ground, cooked 75 g (2 1/2 oz) 134-174
Chicken or turkey, various cuts, cooked 75 g (2 1/2 oz) 134-163
Bacon, strip, cooked 75 g (2 1/2 oz) 87-93
Organ Meat    
Liver (beef, veal, chicken), cooked 75 g (2 ½ oz) 345-373
Kidney, beef, cooked 75 g (2 ½ oz) 228
Liver (turkey, pork), cooked 75 g (2 ½ oz) 181-220
Fish and Seafood    
Salmon, canned 75 g (2 ½ oz) 244-247
Sardines, canned in oil 75 g (2 ½ oz) 368
Scallops, cooked 75 g (2 ½ oz) 320
Herring, cooked 75 g (2 ½ oz) 219-244
Mackerel, cooked 75 g (2 ½ oz) 120-238
Bluefish, cooked 75 g (2 ½ oz) 218
Halibut, cooked 75 g (2 ½ oz) 214
Crab, imitation/surimi, cooked 75 g (2 ½ oz) 210
Trout, rainbow, cooked 75 g (2 ½ oz) 202
Salmon, cooked 75 g (2 ½ oz) 189-192
Cod, cooked 75 g (2 ½ oz) 104-259
Tuna, light, canned in water 75 g (2 ½ oz) 104
Meat Alternatives    
Tempeh/fermented soy product, cooked 150 g (3/4 cup) 380
Meatless, fish sticks, cooked 75 g (2 ½ oz) 338
Meatless, luncheon slices 75 g (2 ½ oz) 332
Soybeans, mature, cooked 175 mL (3/4 cup) 312
Beans, adzuki, cooked 175 mL (3/4 cup) 286
Lentils, cooked 175 mL (3/4 cup) 264
Meatless (meatballs, chicken), cooked 75 g (2 1/2 oz) 251-258
Soy burger/vegetarian meatloaf or patty, cooked 75 g (2 1/2 oz) 155-258
Beans (navy, great northern), cooked 175 mL (3/4 cup) 194-216
Chickpeas/garbanzo beans 175 mL (3/4 cup) 204
Tofu 150 g (¾ cup) 146-204
Soy nuts 60 mL (1/4 cup) 187
Beans (kidney, black-eyed/cowpeas, cranberry/roman), cooked 175 mL (3/4 cup) 177-186
Egg, cooked 2 large 126-157
Baked beans, canned 175 mL (3/4 cup) 139
Nuts and Seeds    
Pumpkin or squash seeds, without shell 60 mL (1/4 cup) 676
Sunflower seeds, without shell 60 mL (1/4 cup) 375-393
Brazil nuts, without shell 60 mL (1/4 cup) 257
Almonds, without shell 60 mL (1/4 cup) 174-208
Pine nuts, without shell 60 mL (1/4 cup) 197
Cashews, without shell 60 mL (1/4 cup) 170-195
Pistachios, without shell 60 mL (1/4 cup) 146-153
Cashew butter 30 mL (2 tbsp) 148
Tahini/sesame butter 15 mL (1 tbsp) 111
Other    
Goat’s milk 250 mL (1 cup) 286
 
Source: "Canadian Nutrient File 2015"
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed June 30, 2016].

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