Food sources of phosphorus mineral By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Food Sources of
Phosphorus Mineral
A Research Report By
Mr Allah Dad Khan

3. Fish
A 3-ounce cooked serving of halibut contains 242 milligrams of phosphorus. Salmon has 252
milligrams per 3-ounce serving. These contain about one-third of your daily recommended
amount of phosphorus per serving. Other fish such as cod, tuna, sardines and whiting are all
high in phosphorus as well.

4. Meat
Beef and turkey contain the same amount of
phosphorus, 173 milligrams per 3-ounce
serving. Chicken has slightly less with 155
milligrams per serving. Each serving of meat
has about 25 percent of the daily
recommended amount of phosphorus. This
source of phosphorus is more easily used in
the body.

5. Nuts and Beans
Beans are the best non-animal food source of
phosphorus. Lentils have 178 milligrams per
one-half-cup serving. A 1-ounce serving of
almonds has 134 milligrams, and a serving of
peanuts has 107 milligrams. Phosphorus found
in plant products is found in a form called
phytate. Only about 50 percent of this form of
phosphorus can be absorbed, since phytate
competes for the same absorption site and
reduces the amount absorbed. Vitamin D
increases the absorption of this form of
phosphorus. Because of this, animal products
high in phosphorus are better sources of
phosphorus than plant products.

6. Whole Grains
Two slices of whole-wheat bread contain 128 milligrams of phosphorus. One packet of plain
instant oats contains 96 milligrams of phosphorus and cream of wheat contains 95 milligrams
per cup. Whole-grain products that contain yeast are more bioavailable and richer in
phosphorus than whole-grain products without yeast.

7. Cottage Cheese or Cheddar -
These two different kinds of cheeses also
deliver a high amount of phosphorus. Low fat
or no fat cottage cheese is best.

8. Peanut Butter
- Along with a large amount of protein, peanut butter is also a phosphorus rich food. Nutritional
experts recommend organic, natural peanut butter over sweetened, fat saturated varieties.

9. Corn -
This popular plant in its many varieties also carries phosphorus to the body. Whether fresh or
canned, corn can be incorporated into many meals.

10. Broccoli -
Broccoli is also a phosphorus rich food. In addition, it brings a wealth of health resources that
green vegetables are generally known for, including antioxidants for fighting toxins in the body
as well as vitamin C. Some nutritional experts recommend eating green vegetables like broccoli
in a raw form rather than boiled, as some of their vitamins and minerals are more concentrated
prior to cooking.

11. Chicken and Turkey
- Both of these contain phosphorus and a lean meat choice can be a good addition to some
personal diets.

12. Sunflower Seeds -
These little snacks also deliver phosphorus and are fun to eat, although discarding the shells can
sometimes mean a lot to clean up afterward.

13. Garlic -
Phosphorus is only one of the healthy elements in this historically popular plant that has been
used so extensively in southern European cultures to provide both flavor and nutrition in daily
cuisine.

14. Rice Bran
Rice bran is commonly used for making a wide range of baked goods such as breads, muffins and
cookies. This high fiber food is also used in breakfast cereals. It is an excellent source of this
mineral with 100 gm of rice bran having 1677 mg Phosphorus.

15. Pumpkin Seeds and Squash Seed
Pumpkin and squash seeds have been regarded as some of the best sources of minerals and
other nutrients for a long period of time. The roasted seeds are often added to green salads and
sautéed vegetables while they are eaten as snacks as well. The seeds are also added to cakes
and cookies to enhance their flavor and taste. Hundred grams of these seeds has 1172 mg
phosphorus.

16. Wheat Germ
Toasted wheat germ is a highly nutritious food and an excellent source of phosphorus. There is
1146 mg phosphorus content in 100 gm of roasted wheat germ. It can be eaten as a snack or can
be added to salads, cereals and desserts to enhance their flavor and taste

17. Sesame Seed
Sesame seeds are highly regarded for their nutty taste and rich nutritional value. Each 100 gm of
these seeds contain 774 mg phosphorus, making it a great source for the essential mineral.
Sesame seeds are used as the main ingredient for making sesame butter or tahini. They are also
added to homemade baked foods like muffins, cookies and bread. Sesame seeds are added to
various chicken and vegetable dishes as well.

18. Watermelon Seed
Watermelon seeds are highly nutritious with their rich vitamin and mineral content. These seeds
contain 750 mg phosphorus per 100 gm. Watermelon seeds are generally consumed as snacks
after roasting them properly. Their nutty taste makes them suitable to be added to various
baked foods.

19. Brazil Nut
Brazil nuts are very popular for their delicious taste and high nutritional value. These nuts are a
good source of phosphorus with 100 gm of Brazil nut containing 725 mg of the essential mineral.
Roasted Brazil nuts are commonly eaten as snacks. They are also added to cakes, cookies,
chocolates, salads as well as various soups and vegetable dishes.

20. Oat Bran
It is another excellent source for phosphorus with 100 gm of oat bran containing around 700 mg
of the essential mineral. Like rice bran, oat bran is used for preparing a wide range of baked food
items such as muffins, breads, cookies and muffins. It is also used in breakfast cereals

21. Soybeans
Soybeans are highly nutritious and are used in various different foods in different forms. Roasted
soybeans are rich in various vitamins and minerals with each 100 gm serving containing 649 mg
phosphorus. They are popularly consumed as snacks and are also added to soups and vegetable
stews.

22. Flax Seeds
Flax seeds are packed with numerous essential
nutrients like omega-3 fatty acids, vitamin B1,
fibers, magnesium and phosphorus. Flax seeds
have 642mg phosphorus content in each 100
gm serving. These seeds are often ground to
be added to cakes, cookies and muffin. They
can also be added to other baked foods like
casseroles, pizza crusts and dinner rolls.
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23. Bacon
Bacon is a highly nutritious food with high vitamin B3, selenium and phosphorus contents. A 100
gm serving of bacon provides around 591 mg of phosphorus. However, it also has high
cholesterol levels, making it unsuitable for individuals with high risk of various cardiovascular
diseases.

24. Legumes and Nuts
- In addition to peanut butter, other nuts such as almonds, brazil nuts, and cashews all contain a
good amount of phosphorous, as do many varieties of beans. These foods, in dried and non-
perishable forms, can be a good solution for getting nutritional elements like phosphorus into a
diet when refrigeration and easy food storage are difficult.

25. Cashew Nut
The sweet taste, delicate flavor and high nutritional value of cashew nut make it one of the most
popular nuts all over the world. There is 593 mg of phosphorus in each 100 gm of this nut. It is
consumed both raw and roasted as a snack. Cashew is often added to stir-fried dishes and salads
for enhancing their taste and flavor. It is also the main ingredient in the delicious nut butter.

26. Pine Nut
The edible seeds of various pine species are known as pine nuts. They have high phosphorus
content with each 100 gm of pine nuts having 575 mg of the essential mineral. These nuts can
be eaten raw or roasted as a snack. They are added to various meat, fish and vegetable dishes as
well as baked foods and salads.

27. Almonds
Almonds contain 484 mg phosphorus per 100 gm serving. Although commonly referred to as
nuts, they are the seeds of the almond fruits. Like many other nuts and seeds, whole almonds
can be consumed raw or roasted as a snack. Additionally, they are used for preparing various
foods from baked goods to salads. Almonds are often shredded before they are added to various
dishes.

28. Peanut
Peanuts have many health benefits to offer with their high nutritional value. There is 376 mg
phosphorus in 100 gm of these nuts. Peanuts can be sprinkled on sautéed vegetable and chicken
dishes as well as salads for enhancing their taste and flavor. Peanuts are also used in various
beverages and baked food