Phosphorus is an essential nutrient needed for bone health and many other body functions.
Phosphorus is an essential mineral that can be used to build healthy bones, generate energy, and make new cells (1).
The recommended daily value (RDI) for adults is 700 mg, but growing adolescents and pregnant women need more. The Daily Value (DV) is estimated at 1,000 mg but was recently updated to 1,250 mg to meet the needs of these groups (2).
Phosphorus deficiency is rare in developed countries because most adults consume more than recommended amounts per day (3, 4).
While phosphorus is beneficial for most people, excessive intake can be harmful. Patients with kidney disease may have difficulty removing it from the bloodstream, so it may be necessary to limit the intake of phosphorus (5).
Most foods contain phosphorus, but some foods are particularly good sources. This article lists 12 foods that are particularly high in phosphorus.
1. Chicken and turkey
One cup (140 grams) of roast chicken or turkey contains about 300 mg of phosphorus, more than 40% of the recommended daily intake (RDI). It is also rich in protein, B vitamins, and selenium (6, 7).
Light-colored poultry meat contains slightly more phosphorus than dark-colored meat, but both are good sources.
Cooking methods can also affect the phosphorus content of the meat. Baking preserves the most phosphorus, while boiling can reduce phosphorus by about 25% (8).
Summary: Both chicken and turkey are excellent sources of phosphorus, especially light meats. One cup (140 grams) provides more than 40% of the RDI. Baking retains more phosphorus than boiling.
2. Organ meat
Internal organs, such as the brain and liver, are excellent sources of highly absorbed phosphorus.
One serving of 3 ounces (85 grams) of the fried beef brain contains almost 50% of adult RDI (12).
Chicken liver is commonly used to make a delicious French sauce and contains 53% RDI per three ounces (85 grams) (13).
Offal is also rich in other essential nutrients such as vitamin A, vitamin B12, iron, and trace minerals. They can add flavor and nutrition to your diet.
Summary: Organ meat is nutrient-rich and contains a lot of phosphorus and other vitamins and minerals. Every 3 ounces (85 grams) of the brain and liver contains approximately 50% of the RDI.
3. Seafood
Many types of seafood are good sources of phosphorus.
Cuttlefish, a mollusk associated with squid and octopus, is the richest source, providing 70% of the RDI in a 3-ounce (85 g) cooked meal (14).
Other good sources of phosphorus for fish include (per 3 ounces or 85 grams) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):
| fish | phosphorus | % RDI |
| carp | 451 mg | 64% |
| sardine | 411 mg | 59% |
| Pollock | 410 mg | 59% |
| clam | 287 mg | 41% |
| scallops | 284 mg | 41% |
| salmon | 274 mg | 39% |
| catfish | 258 mg | 37% |
| mackerel | 236 mg | 34% |
| crab | 238 mg | 34% |
| crayfish | 230 mg | 33% |
Some of these foods, such as salmon, sardines, and mackerel, are also good sources of anti-inflammatory omega-3 fatty acids that can prevent cancer, heart disease, and other chronic diseases (16, 20, 22, 25).
Summary: phosphorus is abundant in a wide variety of seafood. Cuttlefish provides the most, containing 493 mg of phosphorus per serving.
4. Dairy products
It is estimated that 20-30% of the phosphorus in the average American diet comes from dairy products such as cheese, milk, cottage cheese, and yogurt (26).
Just one ounce (28 grams) of Romano cheese contains 213 mg of phosphorus (30% of RDI), and one cup of skim milk (245 grams) contains 35% of RDI (27, 28).
Low- and fat-free dairy products, such as yogurt and cheese, contain the most phosphorus, while full-fat dairy products contain at least (29, 30, 31).
Summary: Low-fat dairy products such as milk, cheese, and yogurt are excellent sources of phosphorus, providing at least 30% RDI per serving.
5. Sunflower and pumpkin seeds
Large quantities of phosphorus are also present in sunflower and pumpkin seeds.
Roasted sunflowers or an ounce (28 grams), pumpkin seeds contain about 45% of the RDI for phosphorus (32, 33).
However, as much as 80% of the phosphorus found in seeds is present in a stored form called phytic acid or phytate, which humans cannot digest (34).
Soaking seeds until they germinate can help break down phytic acid, releasing some phosphorus for absorption (35).
Pumpkin and sunflower seeds can be enjoyed as a snack, sprinkled over salads, mixed into nut butter, or used in pesto, and are an excellent substitute for those with peanut or nut allergies.
Summary: Sunflower and pumpkin seeds contain large amounts of phosphorus, called phytic acid, which humans cannot digest. Germinating seeds can help absorb phosphorus.
6. Nuts
Most nuts are a good source of phosphorus, but Brazil nuts top the list. Just 1/2 cup (67 grams) of Brazil nuts provide more than 2/3 of the adult RDI(36).
Other nuts contain at least 40% of the RDI per 1/2 cup (60-70 grams) including cashews, almonds, pine nuts, and pistachios (37, 38, 39, 40).
They are also a great source of plant-based proteins, antioxidants, and minerals. Regular consumption of them has been linked to better heart health (41).
Like seeds, most of the phosphorus in nuts is stored in the form of phytic acid, which humans cannot digest. Soaking may be helpful, although not all studies agree (42).
Summary: Many nuts, especially Brazil nuts, are a good source of phosphorus, containing at least 40% RDI per 1/2 cup (67 grams) serving.
7. Whole grains
Many whole grains contain phosphorus, including wheat, oats, and rice.
Whole grains contain the most phosphorus (291 mg or 194 g per cooked cup), followed by oats (180 mg or 234 g per cooked cup) and rice (162 mg or 194 g per cooked cup) (43, 44, 45).
Most of the phosphorus in whole grains is found in the outer layer (called paste) and the inner layer (called germ) of the endosperm. (46）。
These layers are removed when grains are refined, which is why whole grains are a good source of phosphorus and refined grains are not (47, 48).
However, like seeds, most of the phosphorus in whole grains is stored in the form of phytic acid, which is difficult for the body to digest and absorb.
Soaking, sprouting, or fermenting grains can break down some of the phytic acids and make more phosphorus available for absorption (46, 49, 50, 51).
Summary: Whole grains such as wheat, oats, and rice contain high amounts of phosphorus. Soaking, sprouting, or fermenting grains may make them easier to absorb.
8. Amaranth and quinoa
Although amaranth and quinoa are often referred to as "grains", they are actually small seeds that are considered pseudo-grains.
One cup (246 grams) of cooked amaranth contains 52% of the recommended daily intake of phosphorus for adults, and cooked quinoa of the same volume contains 40% of the RDI (52, 53).
Both foods are also good sources of fiber, minerals, and protein, and are naturally gluten-free (54, 55).
Like other seeds, soaking, germination, and fermentation can increase the availability of phosphorus (56).
Summary: Ancient grains like amaranth and quinoa are nutrient-rich and a good source of phosphorus. One cooked cup (246 grams) contains at least 40% of the recommended daily intake.
9. Beans and lentils
Pulses and lentils also contain large amounts of phosphorus, and regular consumption of them has been linked to a reduced risk of many chronic diseases, including cancer. (57, 58）。
Just one cup (198 grams) of boiled lentils contains 51% of the recommended daily intake and more than 15 grams of fiber (59).
Beans are also rich in phosphorus, especially great northern, chickpeas, navy, and spotted beans, which all contain at least 250 mg per cup (164 to 182 grams), (60, 61, 62, 63).
As with other plant sources of phosphorus, the availability of minerals can be increased by soaking, sprouting, and fermenting beans (46, 64, 65).
Summary: Pulses and lentils, especially when soaked, sprouted, or fermented, are a rich source of phosphorus, containing at least 250 mg (about 160-200 grams) per cup.
10. Soybeans
Soybeans can be enjoyed in many forms, with some forms having higher phosphorus levels than others.
Mature soybeans contain the most phosphorus, while edamame (the immature form of soybeans) is 60% less (66, 67).
Mature soy can be flavored, roasted, and enjoyed as a deliciously crunchy snack, providing over 100% RDI (68) per 2/3 cup (172 g).
Fermented soy products, such as tempeh and natto, are also good sources, providing 212 mg to 3 ounces (85 g) of service at 146 mg (69, 70, respectively).
Most other prepared soy products, such as tofu and soy milk, are not good sources of phosphorus and contain less than 20% RDI per serving (71, 72).
Summary: Whole and fermented soy products are good sources of phosphorus, providing up to 100% of the recommended daily intake per serving.
11. Foods with added phosphate
While phosphorus occurs naturally in many foods, some processed foods also contain a lot of additives.
Phosphate additives are almost 100% absorbable and can provide 300 to 1,000 mg of additional phosphorus per day (73).
Excessive intake of phosphorus is associated with an increased risk of bone loss and death, so it is important not to consume more phosphorus than the recommended intake. (74, 75）。
Processed foods and beverages that typically contain added phosphates include:
- Processed meats: Beef, lamb, and chicken products are often marinated or infused with phosphate additives to keep the meat tender and juicy (76, 77, 78).
- Cola drinks: Cola drinks typically contain phosphoric acid, which is a synthetic source of phosphorus (79).
- Baked goods: Cookies, pancake blends, toaster pastries, and other baked goods may contain phosphate additives as a leavening agent (80, 81).
- Fast food: According to a study of 15 major U.S. fast-food chains, more than 80 percent of menu items have phosphate added to them (82).
- Convenience foods: Phosphates are often added to convenience foods such as frozen chicken nuggets to help them cook faster and extend shelf life (80, 83).
To determine whether a prepared and processed food or beverage contains phosphorus, look for ingredients that contain the word "phosphate."
Summary: Processed foods and beverages often contain phosphate additives to improve quality and extend shelf life. They can provide a lot of phosphorus to your diet.
Conclusion:
Phosphorus is an essential nutrient needed for bone health and many other body functions.
It can be found in many foods but is particularly high in animal protein, dairy products, nuts and seeds, whole grains, and legumes.
Many processed foods also contain phosphorus from phosphate additives to extend shelf life or enhance taste or texture.
Artificial phosphate and phosphorus from animal sources are most easily absorbed, while plant-derived phosphorus can be soaked, germinated, or fermented to increase the amount of phosphorus that can be absorbed.
While phosphorus is beneficial when consumed in moderation, consuming too much from artificial additives can be detrimental to your health. Patients with kidney disease also need to limit their intake.
Knowing which foods have the highest phosphorus content can help you control your intake as needed.