Food & NutritionYour Health

Top 15 Foods High in Phosphorus

Phosphorus is one of the most important nutrients needed for generating energy, forming new cells, and strengthening bones. A typical adult should take in around 700 mg on a daily basis, but pregnant women and teenagers might need more. Phosphorus deficiency can be rare in many developed nations. However, it would lead to many serious health issues. Fortunately, your body can absorb this mineral from many foods. Check out the following list of top 15 foods high in phosphorus so that you can manage your daily intake properly.


While most types of nuts are high in phosphorus, Brazil nuts contain the highest level. One cup of this variety (around 130 grams) offers more than 130 percent of the recommended daily intake for a typical adult. Some other good sources include pistachios, pine nuts, almonds, and cashews. In addition to phosphorus, nuts are loaded with many minerals, antioxidants, and plant-based protein. Adding them to your diet can help improve heart health. It is important to know that phosphorus in most nuts is mainly in the form of phytic acid, which cannot be digested by humans. Thus, soaking is necessary before consuming to help your body absorb the mineral. [1]