Turkey and chicken, especially light flesh, are high in phosphorus. The DV is about 16% per 3-oz (85-g) serving. Roasting maintains phosphorous better than boiling.
Chicken and turkey
Phosphorus is abundant in pork, with 230 mg per 3 oz. Phosphorus is best preserved by dry heat cooking.
Pork
Organ meats are rich in phosphorus, vitamins, and minerals. Brain and liver contain 26%–30% DV per 3-oz (85-g) meal.
Organ meats
Various seafood are high in phosphorus. One of the best sources is cuttlefish, with 493 mg of phosphorus per meal.
Seafood
Milk, cottage cheese, and yoghurt contain at least 10% of the DV of phosphorus per serving.
Dairy
Sunflower and pumpkin seeds are rich in phytic acid, an indigestible type of phosphorus.
Sunflower and pumpkin seeds
Many nuts, especially Brazil nuts, contain at least 16% of the DV per ounce (28 g) of phosphorus.
Nuts
Grains including wheat, oats, and rice are high in phosphorus. Sprouting, fermenting, or soaking grains may improve absorption.
Whole grains
Amaranth and quinoa are healthful phosphorus-rich cereals. Over 20% of the DV is in each cooked cup (185–246 g).
Amaranth and quinoa
Phosphorus is abundant in beans and lentils, with a minimum of 250 mg per cup (equivalent to 160–200 g).
Beans and lentils
Whole soybeans and fermented soy products provide up to 50% of the DV for phosphorus.
Soy
Although many meals naturally contain phosphorus, certain processed foods also include significant quantities due to additions.