What are good food sources of phosphorus?

Best Food Sources of Phosphorus

The best food sources of phosphorus include dairy products, meats, fish, nuts, seeds, and legumes, with specific high-phosphorus options being soybeans (421-624 mg per cup), cottage cheese (340 mg per cup), sunflower seeds (322-327 mg per oz), and salmon (282 mg per 3 oz). 1

Top Phosphorus Food Sources by Category

Animal-Based Sources

• Seafood

  • Salmon: 282 mg per 3 oz
  • Halibut: 214 mg per 3 oz
  • Crab: 175 mg per 3 oz
  • Lobster: 157 mg per 3 oz
  • Shrimp: 116 mg per 3 oz

• Meat

  • Ham: 239 mg per 3 oz
  • Beef sirloin: 203 mg per 3 oz
  • Lamb chop: 190 mg per 3 oz
  • Veal loin: 189 mg per 3 oz

• Dairy

  • Cottage cheese: 340 mg per cup
  • Milk (all types): 227-247 mg per cup
  • Swiss cheese: 171 mg per oz
  • Yogurt (lowfat): 162 mg per 4 oz
  • Cheddar cheese: 145 mg per oz
  • Ice cream: 138 mg per cup

Plant-Based Sources

• Legumes

  • Soybeans (roasted): 624 mg per cup
  • Soybeans (boiled): 421 mg per cup
  • Navy beans: 286 mg per cup
  • Kidney beans: 251 mg per cup
  • Black beans: 241 mg per cup
  • Chickpeas: 216 mg per cup

• Nuts and Seeds

  • Sunflower seeds: 322-327 mg per oz
  • Peanuts (roasted): 147 mg per oz
  • Almonds: 139 mg per oz
  • Pistachios: 137 mg per oz

Phosphorus Bioavailability and Absorption

When considering phosphorus sources, it's important to understand bioavailability differences:

• Animal-based phosphorus: approximately 70% bioavailable 1
• Plant-based phosphorus: approximately 50% bioavailable (due to phytic acid content) 1

This means that while some plant foods may have high total phosphorus content, the actual absorbed amount may be lower than animal sources with similar phosphorus content.

Phosphorus-to-Protein Ratio

The phosphorus-to-protein ratio is a valuable metric when evaluating food choices, especially for those who need to monitor phosphorus intake:

• Egg white: 1.4 mg phosphorus per g protein (lowest ratio)
• Meat: 9 mg phosphorus per g protein
• Tofu: 12 mg phosphorus per g protein
• Legumes: 17 mg phosphorus per g protein
• Milk: 29 mg phosphorus per g protein
• Seeds: 50 mg phosphorus per g protein (highest ratio) 1

Foods with lower phosphorus-to-protein ratios provide more protein with less phosphorus burden, which is particularly important for individuals with kidney disease.

Hidden Sources of Phosphorus

Be aware that processed foods often contain phosphate additives that significantly increase phosphorus content:

• Processed meats and cheeses often contain phosphate additives
• Soft drinks contribute approximately 3.3% of total dietary phosphorus 2
• Food labels may not accurately reflect phosphorus content from additives 3

Practical Tips for Phosphorus Consumption

• Choose fresh, unprocessed meats over processed options
• Opt for fresh or frozen vegetables and fruits instead of processed foods
• Read food labels for phosphate additives (ingredients containing "phos")
• If monitoring phosphorus intake is necessary, favor foods with lower phosphorus-to-protein ratios
• Consider that egg whites offer excellent protein with minimal phosphorus burden 4

While most people with normal kidney function don't need to restrict phosphorus, those with chronic kidney disease should pay particular attention to phosphorus sources to prevent complications related to hyperphosphatemia.