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 feed additive in the form of phosphate salts found in carbonated and canned beverages, 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 the patient with renal insufficiency, as well as potassium, being necessary to avoid foods rich in phosphorus.
Table of foods rich in phosphorus
The following table shows the amount of phosphorus and calories to 100g of the main foods rich in this mineral:
| Foods | Phosphor | Energy |
| Toasted pumpkin seeds | 1172 mg | 522 calories |
| Almond | 520 mg | 589 calories |
| Sardine | 425 mg | 124 calories |
| Chestnuts | 600 mg | 656 calories |
| Dried sunflower seeds | 705 mg | 570 calories |
| Natural yogurt | 119 mg | 51 calories |
| Peanut | 376 mg | 567 calories |
| Salmon | 247 mg | 211 calories |
A healthy adult should ingest about 700 mg of phosphorus per day and its absorption in the intestine is potentiated when you have adequate levels of vitamin D. Learn where to find vitamin D.
Match Functions
Phosphorus plays several roles in the body, such as participating in the composition of bones and teeth, transmitting nerve impulses, participating in muscle contraction, being part of the DNA and RNA of cells and participating in reactions that generate energy for the body.
Changed amounts of phosphorus in the blood can indicate problems such as hypothyroidism, menopause, kidney problems, or vitamin D deficiency. See what phosphorus values mean on the blood test.
Phosphorus-rich recipes
Here are 2 recipes rich in phosphorus, which use food sources of this mineral:
Pesto Sauce Recipe with Pumpkin Seeds
Pesto sauce is a great nutritional option that can be used to accompany pasta, starters and salads.
Ingredients:
1 cup pumpkin seeds
4 tablespoons olive oil
1 cup fresh basil
1 tablespoon lemon juice
2 tablespoons of water or enough
1/2 clove garlic
2 tablespoons grated Parmesan cheese
Salt to taste
Method of preparation:
Toast the pumpkin seeds in a frying pan until golden brown. Then place them in the processor or blender with the other ingredients and beat until you get 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
Ingredients:
3 eggs
3 tablespoons of sour sprinkles
1 tablespoon water
1 tablespoon of plain yogurt or cottage cheese
1 pinch of salt
3 light slices or 1/2 cup grated parmesan
Method of preparation:
Beat all the ingredients in the blender and bring to brown in the non-stick skillet. Serves 2 to 3 servings.
