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Phosphorus-rich foods

The main foods rich in phosphorus are sunflower and pumpkin seeds, dried fruits, fish such as sardines, meats and dairy products. Phosphorus is also used as a food additive in the form of phosphate salts found in carbonated and canned drinks, for example.

Phosphorus is important for functions such as the formation of bones and teeth, and for the transmission of nerve impulses in the body. However, it is a mineral that must be controlled in patients with renal failure, as well as potassium, and it is necessary to avoid foods rich in phosphorus.

Table of foods rich in phosphorus

The following table shows the amount of phosphorus and calories for 100g of the main foods rich in this mineral:

Roasted pumpkin seeds1172 mg522 calories
Almond520 mg589 calories
Sardine425 mg124 calories
Brazil nut600 mg656 calories
Dried sunflower seeds705 mg570 calories
Natural yogurt119 mg51 calories
Peanut376 mg567 calories
Salmon247 mg211 calories

A healthy adult should consume about 700 mg of phosphorus per day and its absorption in the intestine is enhanced when having adequate levels of vitamin D. Learn where to find vitamin D .

Phosphorus Functions

Phosphorus performs several functions in the body, such as participating in the composition of bones and teeth, transmitting nerve impulses, participating in muscle contraction, being part of the cells’ DNA and RNA and participating in the reactions that generate energy for the organism.

Altered blood phosphorus values ​​can indicate problems such as hypothyroidism, menopause, kidney problems or vitamin D deficiency. See what phosphorus values mean in the blood test .

Phosphorus rich recipes

Here are 2 recipes rich in phosphorus, which use foods that are sources of this mineral:

Pesto Sauce with Pumpkin Seeds Recipe

Pesto sauce is a great nutritional option that can be used to accompany pasta, starters and salads.


1 cup of pumpkin seeds
4 tablespoons of olive oil
1 cup of fresh basil
1 tablespoon of lemon juice
2 tablespoons of water or as much as needed
1/2 clove of garlic
2 tablespoons of grated Parmesan cheese
Salt August

Preparation mode:

Toast the pumpkin seeds in a skillet until golden brown. Then place them in the processor or blender with the other ingredients and blend until the desired texture. Finally, add the olive oil. This sauce can be stored in the refrigerator for up to 3 days.

Frying Pan Cheese Bread


3 eggs
3 tablespoons of sour flour
1 tablespoon of water
1 dessert spoon of plain yogurt or cottage cheese
1 pinch of salt
3 slices light mozzarella or 1/2 cup grated parmesan

Preparation mode:

Beat all the ingredients in the blender and bring to brown in the nonstick skillet. Makes 2 to 3 servings.

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