What are some phosphorus-rich foods for a generally healthy individual?

Phosphorus-Rich Foods for Generally Healthy Individuals

For a generally healthy person, the highest phosphorus-containing foods include dairy products (milk, cheese, yogurt), meat and poultry, fish and seafood, legumes and beans, nuts and seeds, and whole grains. 1

High Phosphorus Food Categories

Dairy Products (Highest Phosphorus-to-Protein Ratio)

• Milk and dairy products contain approximately 29 mg of phosphorus per gram of protein, making them among the richest phosphorus sources 1
• Specific examples include:
  • Milk (whole, 2%, 1%, nonfat): 227-247 mg phosphorus per cup 1
  • Cheese (cheddar, swiss, mozzarella): 100-171 mg per ounce 1
  • Yogurt: 107-177 mg per 4 oz serving 1
  • Cottage cheese: 151-340 mg per cup depending on fat content 1

Meat, Poultry, and Seafood

• Animal-flesh proteins contain approximately 9-11 mg of phosphorus per gram of protein 1
• Specific examples include:
  • Salmon: 282 mg phosphorus per 3 oz 1
  • Halibut: 214 mg per 3 oz 1
  • Beef sirloin: 203 mg per 3 oz 1
  • Chicken breast: 196 mg per 3 oz 1
  • Pork chop: 190 mg per 3 oz 1

Legumes and Plant Proteins

• Legumes contain approximately 17-20 mg of phosphorus per gram of protein 1
• However, phosphorus bioavailability from plant sources is only about 50% compared to over 70% from animal products because 75% of plant phosphorus exists as phytic acid, which humans cannot digest 1
• Specific examples include:
  • Soybeans (roasted): 624 mg per cup 1
  • Soybeans (boiled): 421 mg per cup 1
  • Navy beans: 286 mg per cup 1
  • Kidney beans: 251 mg per cup 1
  • Black beans: 241 mg per cup 1

Nuts and Seeds (Highest Ratio)

• Seeds contain approximately 50 mg of phosphorus per gram of protein, the highest ratio of any food category 1
• Nuts contain approximately 25 mg of phosphorus per gram of protein 1
• Specific examples include:
  • Sunflower seeds: 322-327 mg per ounce 1
  • Peanuts (roasted): 147 mg per ounce 1
  • Almonds: 139 mg per ounce 1
  • Pistachios: 137 mg per ounce 1

Eggs

• Eggs contain approximately 14 mg of phosphorus per gram of protein 1
• One large egg contains 86 mg of phosphorus 1
• Egg whites have the lowest phosphorus-to-protein ratio at only 1.4 mg per gram of protein (adjusted to 1 mg when accounting for bioavailability) 1

Important Considerations for Healthy Individuals

Processed Foods and Hidden Phosphorus

• Phosphate additives in processed foods are nearly 100% bioavailable and can add up to 1,000 mg of phosphorus daily to the diet 2, 3, 4
• Common sources of added phosphorus include processed meats, cheeses, soft drinks (cola), baked goods, and frozen prepared meals 2, 3, 4
• The phosphorus-to-protein ratio in processed meats with phosphate additives averages 14.6 mg/g compared to 9.0 mg/g in products without added phosphorus 2

Bioavailability Matters

• Phosphorus absorption varies significantly by source: animal products (>70%), mixed meals (50-70%), and plant products (50%) 1
• This means that despite similar total phosphorus content, plant-based proteins may result in lower actual phosphorus absorption than meat-based foods 1

Typical Dietary Intake

• Average daily phosphorus intake is approximately 1,550 mg for males and 1,000 mg for females in typical American diets 3
• For healthy adults, recommended calcium intake is 1,000-1,200 mg daily 5