Both chicken and turkey are great phosphorus suppliers, especially white meat. One cup (140 grams) contains about 40% of the RDI.
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.
Organ meats are extraordinarily nutrient-dense, including significant quantities of phosphorus and other vitamins and minerals.
Phosphorus is abundant in numerous varieties of seafood. Cuttlefish delivers the greatest phosphorus per serving, with 493 mg.
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.
Sunflower and pumpkin seeds contain high levels of phytic acid, a storage form of phosphorus that is indigestible by humans.
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.
Whole grains such as wheat, oats, and rice are rich in phosphorus. Soaking, sprouting, or fermenting grains may increase their absorption rate.
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.
Beans and lentils, especially when soaked, sprouted, or fermented, provide at least 250 mg of phosphorus per cup (roughly 160–200 grams).