Top 10 Foods That Are High in Phosphorus

Both chicken and turkey are great phosphorus suppliers, especially white meat. One cup (140 grams) contains about 40% of the RDI.

1. Chicken and Turkey

Pork is an excellent source of phosphorus, with approximately 200 mg per three ounces (85 grams). Dry-heat cooking is the most effective method for preserving phosphorus content.

2. Pork

Organ meats are extraordinarily nutrient-dense, including significant quantities of phosphorus and other vitamins and minerals.

3. Organ Meats

Phosphorus is abundant in numerous varieties of seafood. Cuttlefish delivers the greatest phosphorus per serving, with 493 mg.

4. Seafood

Providing at least 30% of the RDI per serving, low-fat dairy products such as milk, cottage cheese, and yogurt are great sources of phosphorus.

5. Dairy

Sunflower and pumpkin seeds contain high levels of phytic acid, a storage form of phosphorus that is indigestible by humans.

6. Sunflower

Many nuts, including Brazil nuts, in particular, are rich in phosphorus, with at least 40% of the RDI per 1/2-cup (67-gram) meal.

7. Nuts

Whole grains such as wheat, oats, and rice are rich in phosphorus. Soaking, sprouting, or fermenting grains may increase their absorption rate.

8. Whole Grains

Ancient grains such as amaranth and quinoa are extremely nutritious and rich in phosphorus. One cooked cup (246 grams) supplies at least 40% of the daily need for iron.

9. Amaranth and Quinoa

Beans and lentils, especially when soaked, sprouted, or fermented, provide at least 250 mg of phosphorus per cup (roughly 160–200 grams).

10. Beans

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