Nutrient table · IFCT 2017 · ICMR-NIN 2020
Phosphorus content of Indian foods
Per 100 g, poppy seeds top IFCT 2017 for phosphorus at 804 mg, followed by sunflower seeds at 752 mg and mustard seeds at 715 mg. Among everyday foods, cashew gives 500 mg, soya bean 483 mg, khoa 476 mg and moong 416 mg. The ICMR-NIN 2020 summary note sets no single daily phosphorus figure, and most diets supply plenty.
What phosphorus does, and where Indian diets stand
Phosphorus is the second most plentiful mineral in the body after calcium, and the two work together in bones and teeth. Phosphorus is also part of DNA, of every cell membrane and of ATP, the molecule cells use to carry energy. Almost every food contains some, so a true deficiency from diet alone is rare.
For many people in India the concern runs the other way, among those with kidney disease. Damaged kidneys cannot clear phosphorus well, and a high blood level harms bones and blood vessels. Phosphate additives in processed meats, cola drinks and some packaged foods are absorbed especially well and add to that load.
This table ranks 242 foods in IFCT 2017 by phosphorus per 100 g. Seeds and nuts lead, joined by khoa, dried oyster mushroom and the pulses. The lowest values belong to fresh fruits such as mangosteen, pear, rambutan, apple and mango, which carry only a few milligrams per 100 g.
All 242 foods ranked by phosphorus
Per 100 g of the edible portion, highest first.
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Phosphorus content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/phosphorus/
The top vegetarian sources of phosphorus
| Food | Group | Per 100 g |
|---|---|---|
| Poppy seeds | Spices, herbs and condiments | 804 mg |
| Sunflower seeds | Nuts and oilseeds | 752 mg |
| Mustard seeds | Nuts and oilseeds | 715 mg |
| Oyster mushroom (dried) | Vegetables and mushrooms | 702 mg |
| Safflower seeds | Nuts and oilseeds | 644 mg |
| Pine nuts (chilgoza) | Nuts and oilseeds | 618 mg |
| Sesame seeds (til) | Nuts and oilseeds | 568 mg |
| Garden cress seeds (halim) | Nuts and oilseeds | 539 mg |
| Pistachio | Nuts and oilseeds | 537 mg |
| Cashew nut | Nuts and oilseeds | 500 mg |
| Soya bean | Pulses and legumes | 483 mg |
| Khoa (mawa) | Milk and dairy | 476 mg |
| Niger seeds | Nuts and oilseeds | 461 mg |
| Field bean (dry) | Pulses and legumes | 457 mg |
| Almond | Nuts and oilseeds | 446 mg |
Phosphorus requirements for Indians
The ICMR-NIN 2020 brief note on dietary allowances does not set out a daily phosphorus figure, and this page does not add one. Because phosphorus comes with nearly all protein foods and whole grains, a diet with enough protein and calcium almost always brings enough phosphorus along.
People on dialysis or with chronic kidney disease are usually given a phosphorus limit, and sometimes phosphate binders to take with meals. That plan should come from their nephrologist or renal dietitian, not from a general table.
From a table to a plate
The table gives phosphorus per 100 g of raw, edible food. In seeds, whole grains and pulses, much of the phosphorus is stored as phytate, which the body absorbs only in part; soaking, sprouting and fermenting free more of it. Phosphorus in milk, paneer, eggs, meat and fish is absorbed better, and phosphate additives in processed foods are absorbed almost completely. So two foods with the same figure can deliver quite different amounts.
- For most healthy people, a varied diet with dal, dairy, grains and nuts covers phosphorus without any planning.
- Limit cola drinks and processed meats, which add phosphate additives without much else of value.
- If you have kidney disease, check ingredient lists for words containing 'phos', which signal phosphate additives.
- Kidney patients can lower the phosphorus in pulses by soaking and boiling them, with guidance from a renal dietitian.
- When phosphorus has to be limited, fresh fruit such as apple, pear or mango makes a good snack, as these sit among the lowest in the table.
What people ask about phosphorus
Which foods are highest in phosphorus?
In IFCT 2017, poppy seeds lead at 804 mg per 100 g, then sunflower seeds at 752 mg and mustard seeds at 715 mg. Cashew, soya bean, khoa, moong and almond are the main everyday sources, all above 400 mg.
Which foods are low in phosphorus for kidney patients?
Fresh fruits are lowest in IFCT 2017: mangosteen, pear and rambutan at 7 mg per 100 g, apple and jamun at 10 mg, and mango at 11 mg. Fruit also brings potassium, so kidney patients should plan both minerals with a renal dietitian.
Is phosphorus deficiency common?
No. Phosphorus is in almost every food, so deficiency from diet is rare. It is seen mostly with certain medical conditions, long-term use of some antacids, or during refeeding after severe malnutrition, all of which need medical care.
Does dal contain phosphorus?
Yes, plenty. Moong has 416 mg, urad 375 mg and soya bean 483 mg per 100 g in IFCT 2017. Much of it is bound as phytate, so the body absorbs only part; soaking and sprouting help release more.
Related reading and tables
Calories (energy) content of Indian foods
Ranked per 100 g.
Protein content of Indian foods
Ranked per 100 g.
Dietary fibre content of Indian foods
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Total fat content of Indian foods
Ranked per 100 g.
Carbohydrate content of Indian foods
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Calcium content of Indian foods
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Iron content of Indian foods
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Zinc content of Indian foods
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Magnesium content of Indian foods
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