Foods High in Phosphorus
The following is general information. Please work with your clinician to find the best balance for you. For example you may be asked to reduce your phosphorus intake.
The Importance of Phosphorus
Phosphorus is a mineral that plays a critical role in bone health, energy metabolism, and maintaining proper cell function. It is an essential component of DNA, RNA, and ATP (adenosine triphosphate), the energy currency of cells.
Recommended Daily Intake
The recommended daily intake of phosphorus varies based on age and sex:
- Adult Men and Women: 700 mg
Foods High in Phosphorus
| Food | Phosphorus Content (per serving) |
|---|---|
| Salmon | ~244 mg (3 oz cooked) |
| Chicken Breast | ~217 mg (3 oz cooked) |
| Yogurt (Plain) | ~320 mg (6 oz) |
| Tofu | ~222 mg (4 oz) |
| Lean Beef | ~262 mg (3 oz cooked) |
| Lentils | ~178 mg (1/2 cup cooked) |
| Quinoa | ~118 mg (1/2 cup cooked) |
| Sunflower Seeds | ~338 mg (1 oz) |
| Almonds | ~136 mg (1 oz) |
| Black Beans | ~120 mg (1/2 cup cooked) |
| Pork Loin | ~293 mg (3 oz cooked) |
| Milk | ~247 mg (1 cup) |
| Eggs | ~97 mg (1 large egg) |
| Halibut | ~241 mg (3 oz cooked) |
| Whole Wheat Bread | ~68 mg (1 slice) |
Some Recipes Ideas
Certainly! Here are some recipe ideas that include foods high in phosphorus:
1. Salmon and Quinoa Bowl:
- Grilled or baked salmon fillet.
- Serve over cooked quinoa.
- Add sautéed spinach, cherry tomatoes, and sliced almonds.
- Drizzle with a lemon-dill dressing made with olive oil, lemon juice, and fresh dill.
2. Chicken and Broccoli Stir-Fry:
- Sauté chicken breast strips with garlic and ginger.
- Add broccoli florets and sliced bell peppers.
- Stir in a sauce made from low-sodium soy sauce, sesame oil, and a touch of honey.
- Serve over brown rice.
3. Tofu Scramble:
- Crumble tofu and sauté with diced onions, bell peppers, and spinach.
- Season with turmeric, garlic powder, and nutritional yeast.
- Serve with whole wheat toast and avocado slices.
4. Greek Yogurt Parfait:
- Layer Greek yogurt with fresh berries, chopped nuts, and a sprinkle of granola.
- Drizzle with honey or maple syrup for added sweetness.
5. Lentil and Spinach Curry:
- Cook red or green lentils until tender.
- Sauté onions, garlic, and ginger in a pan with curry spices.
- Add cooked lentils and fresh spinach.
- Serve with brown rice or whole wheat naan.
6. Salad with Sunflower Seeds:
- Create a salad with mixed greens, cherry tomatoes, cucumber, and bell peppers.
- Top with roasted or raw sunflower seeds.
- Add grilled chicken or tofu for extra protein.
7. Yogurt and Fruit Smoothie:
- Blend Greek yogurt with your favorite fruits (banana, berries, mango, etc.).
- Add a splash of milk or a dairy-free alternative.
- Incorporate a spoonful of almond or peanut butter for added flavor and protein.
8. Quinoa Stuffed Bell Peppers:
- Prepare quinoa and mix with cooked ground turkey, black beans, diced tomatoes, and chopped herbs.
- Stuff the mixture into bell peppers.
- Bake until the peppers are tender.
9. Pork and Pineapple Skewers:
- Marinate pork chunks in a mixture of pineapple juice, soy sauce, and garlic.
- Thread onto skewers with pineapple chunks.
- Grill or broil until cooked through.
10. Spinach and Almond Salad:
- Combine baby spinach with sliced strawberries, crumbled feta cheese, and toasted almonds.
- Toss with a balsamic vinaigrette.