21 Phosphorous Rich Foods You Need During Pregnancy


Phosphorous is a very important mineral that you would need during your pregnancy. Luckily for phosphorous you do not only have to rely entirely on the supplements. There are many natural food sources which will boost your phosphorous supply.

Starting from cottage cheese to whole wheat bread, peanut butter to corns, there are many healthy alternatives which can boost your level of phosphorous. Dairies like milk and yogurt are also decent enough sources.

You might have dodged potatoes throughout your life, but you can give it a try during your pregnancy because it is rich in phosphorous. Moreover, vegetables like tomatoes and garlic are proper sources.

You can also rely on red meat and poultries like chicken for phosphorous. Fermented dairy products like yogurt and cheeses can also provide good amount of phosphorous to you. Scroll below to see the list of foods which will boost your phosphorous quotient, during pregnancy.

21 Phosphorous Rich Foods You Need During Pregnancy

Whole Wheat Bread

Rich in fiber, whole wheat breads are superb sources of phosphorous. A single cup of whole wheat can offer you as much as 415 mg of phosphorous. This will prevent the chances of diabetes and any other chronic ailment. (Hyde, 2017)

The nutrients present in whole wheat breads will keep your heart strong enough, throughout the pregnancy and will ensure that the proper blood flow sustains to the uterus. Phosphorus will also ensure that your child has proper bone and teeth development, inside your womb.


Cottage Cheese

High in protein, cottage cheese is a marvelous source of phosphorous. These can be easily included in various dishes. They go very well in all kinds of stir fries and plenty of other meals. Cottage cheese is possibly one of the best sources of phosphorous.

One cup of scallions contains approximately 207 micrograms of phosphorous. This is about two hundred and fifty-nine percent of the daily value required. You can make delicious meals with this for yourself.

phosphorus rich foods

Peanut Butter

Like cottage cheese, peanut butters are also good source of protein and phosphorous. However, it is critical that you choose organic peanut butter instead of sweetened or flavored one.

Peanut butter is also good for curing diseases like high blood pressure, diabetes, and metabolic syndrome. That is why it is useful for having it during your pregnancy. High blood pressures can alter the blood flow to your placenta and your fetus will suffer.


Be it canned or fresh, corn will fill your body with proper amount of phosphorous. One cup of corn contains as much as 349 mg of phosphorus. This caters to around 50% of the recommended daily intake of phosphorus.


Moreover, unlike cheese of cottage cheese, corn is very low on saturated fat and cholesterol. That is the reason why it can be considered as an ideal food alternative during your pregnancy. Corns tend to boost your digestive system by a considerable extent. Eat or raw or in soups. It is a fabulous food to have.


No matter how much you might hate it, broccoli is a super-food rich in phosphorous amongst many other minerals and vitamins. With no known side-effects, broccoli is an excellent food which is rich in iron, protein, and calcium. (Hyde, 2017)

All the three minerals are good for your overall development and good for your overall pregnancy. Broccoli also contains anti-oxidants which will protect you and your fetus from harmful diseases.


An excellent source of protein, chicken offers 166 mg of phosphorus. It is relatively low on saturated fat when compared to other protein sources and it is easy on your belly. That is why you can actually have chicken in plenty without anything. (Kovacs, 2016)

However, make sure you do not consume the skin of the chicken because it might increase the dietary fat intake. That might cause trouble for you and your child.


The classic anti-bacterial vegetable in the form of garlic can offer you a tremendous boost to your level of phosphorous. One cup of garlic supplies 208 mg of phosphorus. That caters for at least 30% of your daily intake.


Garlic will also help you sustain a proper blood pressure level thereby allowing you and your fetus to enjoy a healthy pregnancy period.


Remember how Popeye got his super strength from a can of spinach? Well, it’s because it is one of the most nutrient-rich food that you can have during pregnancy. There are a whopping 144.87 micrograms of phosphorous in one cup of spinach. This is about 181% of the daily value.

Apart from phosphorous, spinach is also a rich source of iron, calcium and Vitamin C. It also contains antioxidants and phytonutrients.


This recently popular super food has a slightly unusual taste. This is quite trending among hipsters and health-conscious people. It turns out that Kale is actually a super-rich source of phosphorus for you and your baby.

Believe it or not, one serving of kale provides as much as 547.39 micrograms of phosphorous!

That’s about 700 percent of the required daily value in one serving. Apart from this, kale is also rich in iron and calcium. It also provides good quantities of Vitamins A and C. Make sure you have at least one serving of this vegetable regularly, during your pregnancy.



One portion of cabbage contains about 76 micrograms of phosphorus. This is nearly 20 percent of the required daily value. Apart from being a great source of phosphorous, cabbage also contains many other essential nutrients. (Kovacs, 2016)

It is also rich in fiber, calcium, magnesium and potassium. It also contains good quantities of Vitamins C and E. You can easily include it in sandwiches and other dishes. It makes a great low-carb meal for you and will boost your fetus’s development.


Like peanut butter regular nuts like cashew and almonds are quite high in their phosphorous contents. In dried form, these nuts make for a healthy late afternoon snack.

However, at the same time, nuts tend to carry a lot of cholesterol and that is the reason why you should have it only in limited quantity.

Dried Sage

This herb is a rich source of phosphorus for you. One tablespoon of dried sage can provide almost 43 percent of the daily value requirement. It is a tasty way to make sure that you get enough of this essential mineral.

Dried sage helps to make your meals more nutritious along with delicious. It can be easily added to several dishes without any additional calories. It also contains antioxidants and anti-inflammatory properties.



This vegetable may not be very commonly used in your kitchens, but it is a good source of phosphorous. It can be easily included in stir fries or tomato soups. It can also be used with shrimp and corn to make tasty dishes.

One serving of okra has about 34 micrograms of phosphorous. This is about 34 percent of the required daily value. It can be a great new change in your meals while you ensure that your fetus gets enough phosphorous.


Fermented foods are often seen to be rich in phosphorous. Pickles are definitely one of the richest sources of this mineral. One medium pickle contains about 26.85 micrograms of phosphorous. Including pickles in your sandwiches is a good way to include it in the diet.

Pickles are also a rich source of Vitamin A and lutein. These are essential for developing your fetus’s brain development. It is also good for their eye health too. However, fermented foods like pickles always come with the risk of bacterial infestation. You should be weary of the quality of the pickle, before adding it to your diet.


One cup of prunes provides about 24 percent of the required daily intake amount of phosphorous. It is not a very large amount; however, it is easier to include it in your diet, on a regular basis. They are tasty and can be eaten whenever they want.

Along with this, prunes also have other great health benefits for you.. They are good for treating constipation. Prunes are also rich in Vitamin A, potassium and calcium. Let your fetus enjoy the benefits.



It is another tasty addition to the list. Salmons are not only high in phosphorous but also quite high in potassium and protein. You can enjoy a slab or two of salmon during your pregnancy.

This fish has good anti-inflammatory properties thereby making sure that you do not fall prey to any sort of ailments, during your pregnancy.

It will boost your fetus’s overall growth and development and protect it from any sort of infection and bacteria. However, salmon is a very oily fish. That means it is high in cholesterol. So, you should check on your intake quantity.


Tomatoes are not only rich in phosphorous but they are also a good source of  vitamin E, niacin, thiamin, vitamin B6, iron and copper, and a valuable source of dietary fiber, vitamin C, vitamin A, vitamin K, manganese and potassium.

With so many nutritional values tomatoes are very good for your health. A major advantage of the fruit is that you can have it in many forms. Make it into sauce or slice it in the form of a salad, you can enjoy its health benefits.

However, tomatoes come with a huge quantity of sodium. The sodium can put pressure on your kidneys, during your pregnancy. That is why you should always check the amount of tomatoes you have.



If you had avoided potatoes before, may be during your pregnancy it is time to embrace it. Potatoes have high amount of phosphorous along with a huge amount of dietary fibers. Potatoes can also ensure a peaceful slumber during your pregnancy.

Potatoes boast its fair share of vitamins and other nutrients. Ideally mash potatoes are the dish which you should have during pregnancy. Fries should be avoided as much as possible as it might spike up the harmful cholesterol in your body and cause trouble for your fetus.

Yogurt & Cheeses

Just like pickles, yogurt is also a fermented food.  Phosphorous is present in most fermented foods. Yogurt is a good source of phosphorous. Soft and hard cheeses are also great sources. Hard cheeses can meet about 20 percent of the required daily amount, whereas soft cheeses contain about 14 percent.

Yogurts also contain live cultures of beneficial bacteria. These are good for your tummy. They keep your bowels healthy and help to keep them active. It will help you to flush out any sort of toxic elements from your body.

But you must remember that soft cheese is prone to bacterial infestation and hence should be avoided during pregnancy. Hard cheese is relative much safer.


This herb is one of the best sources of phosphorous. One cup of parsley contains about 984 micrograms of phosphorus. You can easily add parsley to your diet. It can be added to many dishes like salads and roast.


Parsley is also great for your baby’s bone health. It also helps in the proper functioning of their systems. It is also rich in antioxidants that protect your baby’s body against free radicals, whilst he/she is growing inside your womb. It is good for their eyes and immune system.


Sounds nice? It does indeed! Chocolates are rich in phosphorous and calcium. Chocolates can also help you regulate your blood pressure and help you to send adequate amount of blood in the placenta.

Both high and low blood pressures are risky during pregnancy. That is why pressure regulating food items like chocolates (especially dark chocolates) are good for you. However, on the downside chocolates are high on saturated fat and sugar. That might increase your blood cholesterol.


You should do well to remember that not all of the foods are suitable for each and every pregnant woman. You might have some allergies and some intolerance. That is why you should be wary of what to have and what to avoid from your list of diets.

All the foods, mentioned above, are high in phosphorous and can be taken during your pregnancy. However, you should check the amount of the intake as too much consumption of foods like nuts and whole wheat can be hard on your stomach. The best thing would be to consult with your nutritionist and make a chart of the sources from where you can fetch your daily phosphorous requirement.

Also apart from the above mentioned foods you can always rely on cow milk for your calcium and phosphorous requirement. But make sure that you are not lactose intolerant.