Although phosphorus is an incredibly important mineral that contributes to various important bodily functions, some people may suffer from conditions that require them to consume less than the standard recommended amount of phosphorus.
It’s naturally found in various foods, such as meats, grains, seeds, and fruits. Even though fruits do contain phosphorus, most of them are low in this mineral.
So, if you’re looking for some low-phosphorus fruit options to add to your diet, here are 20 fruits that don’t provide you with a lot of this mineral.
Make sure to also read 20 Fruits High In Phosphorus and 20 Low Phosphorus Vegetables to get a more complete picture.
20 Fruits Low In Phosphorus
1. Papayas
One cup of sliced papaya contains only 7 mg of phosphorus. Papayas are some of the best low-phosphorus fruits available, and they’re also very accessible in all stores.
This exotic fruit has high levels of antioxidants, vitamin A, vitamin C, and vitamin E. Because of that, it may reduce your risk of heart disease.
Eating papayas may also lower your cholesterol levels and prevent plaque buildup in your arteries.
2. Figs
One large fig provides you with only 9 mg of phosphorus. Aside from being low in phosphorus, figs are also very beneficial for your digestive system as they nourish your intestines and help food pass through your digestive tract.
They’re also high in antioxidants that protect you from oxidative damage.
What’s more, many people snack on dried figs, which are very good for your digestive system, but a little higher in phosphorus than their fresh counterparts.
3. Lemon
One lemon without peel contains around 9.3 mg of phosphorus. This antioxidant-rich fruit is very low in phosphorus, and since most people don’t eat whole lemons, you’re getting even less than this amount from them.
Lemons are also a great way to make homemade alkaline water to help with your acid reflux and GERD symptoms.
Additionally, adding lemons and lemon juice to your diet can help you load up on vitamin C, boosting your immune system and keeping your skin healthy.
4. Plums
Half a cup of sliced pitted plums contains 13.2 mg of phosphorus. Plums are very healthy and delicious, as they can help lower your blood pressure and reduce blood sugar levels.
They contain a decent dose of fiber, which supports your digestive health and may also relieve constipation.
Plums are also available dried, which are a bit higher in phosphorus but still rich in various important nutrients and plant compounds.
5. Pineapple
One cup of pineapple contains around 13.2 mg of phosphorus. This tropical fruit is not only low in phosphorus but also loaded with important nutrients.
It contains many disease-fighting antioxidants and may even help reduce the risk of certain types of cancer. Pineapple is very easy to add to any diet since you can add it to various dishes.
You can also add sliced pineapple to smoothies and juices, which gives the final beverages more flavor, nutrients, and natural sweetness.
6. Persimmons
Half of persimmon contains 14.3 mg of phosphorus. This large exotic fruit is very nutritious and contains a good dose of vitamins C and A as well as manganese, which contributes to blood clotting.
Persimmons are also rich in antioxidants, which can help flush out harmful free radicals and lower your risk of cancer and stroke.
Persimmons are also very sweet, which means they can swerve as a natural sweetener for desserts and other dishes.
7. Cranberries
One cup of chopped cranberries contains 14.3 mg of phosphorus. This fruit can be eaten both raw and dried (although dried cranberries are higher in phosphorus) and provides you with a lot of nutrients and plant compounds.
Most notably, eating cranberries protects your urinary tract and kidneys, which lowers your risk of kidney stones and urinary tract infections (UTIs).
8. Grapes
A half-cup serving of grapes contains 15.1 mg of phosphorus. This popular fruit is a great source of vitamin C and K as well as copper, which makes it very nutritionally balanced.
It’s commonly found in all stores and very easy to add to your diet, especially if you’re looking for an easy on-the-go snack.
In addition, if you want to incorporate grapes into your diet but don’t know-how, you can try freezing them and eating them as a cold snack.
9. Melons
One large wedge of cantaloupe melon provides you with only 15.3 mg of phosphorus. Since this fruit is very high in water, it contributes to good hydration and replenishes your electrolyte levels.
It also contains many anti-inflammatory plant compounds, which lower your risk of various health issues.
All types of melons are also a great source of potassium, which helps lower your blood pressure and prevent various cardiovascular issues.
10. Pears
One cup of sliced pears contains 15.4 mg of phosphorus. Pears are very nutritious and contain many beneficial plant compounds.
They’re high in vitamins K and C as well as potassium, which helps protect your heart and boost your immune system.
Pears are also very good for the digestive system since they contain insoluble fiber that helps add bulk to your stool, preventing diarrhea.
11. Quinces
One quince contains 15.6 mg of phosphorus. While this isn’t a very popular fruit, it’s very nutritious and low in phosphorus.
It’s a close relative to apples and pears and is loaded with powerful plant compounds and antioxidants. These compounds might help with nausea, digestive issues, and even stomach ulcers.
Eating quinces can also help reduce the severity and frequency of your acid reflux symptoms due to the fiber and plant compounds they contain.
12. Carambolas (Starfruit)
One cup of carambola in slices contains 15.8 mg of phosphorus. On top of being low in phosphorus, starfruit lowers your cholesterol levels due to the presence of dietary fiber.
It also promotes digestion and helps regulate blood pressure, reducing your risk of heart attacks and strokes.
What’s more, the plant compounds found in carambolas may help prevent liver and kidney disease as well as reduce inflammation.
13. Apples
One apple contains around 16.4 mg of phosphorus. This very popular fruit also has a low glycemic index (GI) due to its fiber content, which lowers your blood sugar levels and reduces the risk of type 2 diabetes.
Apples are very easy to add to any diet, as they can be eaten as a snack, juiced, or even added to many dishes and desserts.
Some people often choose to spread some peanut butter on them, which adds other nutrients as well.
14. Watermelon
One cup of watermelon balls contains 16.9 mg of phosphorus. The main benefit of watermelon is how hydrating it is.
It can help replenish your electrolytes, especially during warm days and after an intense workout session.
Eating watermelons can also reduce inflammation and oxidative stress due to the presence of powerful antioxidants and plant compounds.
15. Blueberries
A one-cup serving of blueberries contains 17.8 mg of phosphorus. Blueberries are often considered to be a superfood since they’re incredibly nutritious and antioxidant-rich.
They contain a lot of fiber, which helps soak up excess stomach acid, making them a good fruit choice for people struggling with acid reflux and GERD.
Blueberries are also a great source of vitamins C and K, as well as manganese.
16. Raspberries
A half-cup serving of raspberries contains 17.8 mg of phosphorus. This low-calorie but nutritious fruit packs a lot of vitamins and minerals, including vitamin C, folate, magnesium, manganese, and potassium.
Due to their rather high potassium content, eating raspberries can help you control your blood pressure levels and lower your risk of heart attacks, strokes, and other cardiovascular issues.
17. Strawberries
Half a cup of strawberries contains 18.2 mg of phosphorus. Strawberries contain antioxidants and plant compounds that help protect your heart and lower your ‘bad’ cholesterol levels while increasing the levels of ‘good’ cholesterol.
They’re also packed with vitamins and fiber, which help keep you healthy and lower your risk of various health issues and diseases.
18. Mangos
One cup of sliced mangos contains 18.2 mg of phosphorus. In addition, mangoes are not only delicious but also rich in powerful antioxidants.
These substances help flush out free radicals from your body, preventing oxidative stress and damage.
This lowers your risk of chronic conditions, cancer, and other serious conditions. Mangoes may also support the health of your heart, eyes, and digestive system, making them a great addition to your diet.
19. Oranges
One medium-sized orange contains 18.3 mg of phosphorus. Aside from being relatively low in phosphorus, oranges are a great source of vitamin C and fiber.
They also contain plant compounds that protect your cells from damage and help produce collagen, which is essential for the health of your skin.
Eating oranges can also help you boost your immune system and improve the absorption of iron, helping fight against anemia.
20. Loganberries
A half-cup of loganberries contains 19.1 mg of phosphorus. While they’re slightly higher in phosphorus than other fruits on this list, loganberries are an excellent source of vitamin C as well as manganese.
In fact, just one cup of this type of berries provides you with almost all of your daily need for manganese.
Loganberries are also very low in fat, sodium, and cholesterol, making them a very healthy fruit to add to any balanced diet.