Which foods increase phosphorus: A complete dietary guide

October 6, 2025 •

4 min read

Phosphorus is the second most abundant mineral in the human body, playing a critical role in forming bones and teeth, as well as in energy production and cell repair. Understanding which foods increase phosphorus is essential for maintaining a balanced diet, as both deficiency and excess can have health consequences.

Quick Summary

This article explores the primary dietary sources of phosphorus, covering natural sources like animal proteins, dairy, nuts, seeds, and whole grains, along with the highly absorbable inorganic phosphates found in many processed foods.

Key Points

Rich Animal Sources: Dairy products (cheese, milk, yogurt), meat (poultry, pork, beef), and seafood are all excellent sources of highly absorbable phosphorus.
Plant-Based Options: Legumes (lentils, beans), nuts, seeds, and whole grains contain phosphorus, but its absorption is limited due to phytic acid.
Processed Food Danger: Inorganic phosphate additives, found in many fast and convenience foods, are absorbed almost completely by the body, significantly increasing phosphorus load.
Kidney Health Concern: For individuals with chronic kidney disease (CKD), managing phosphorus intake is crucial, as the kidneys cannot efficiently remove excess mineral from the blood.
Read Labels Carefully: Always check ingredient lists on packaged foods for additives containing "phos" (e.g., phosphoric acid, sodium phosphate) to identify hidden sources.
Nutrient Absorption Matters: The body absorbs phosphorus much more efficiently from animal products and processed additives than from plant-based foods.

Top Animal-Based Foods High in Phosphorus

Foods from animal sources are known for containing significant amounts of phosphorus, which is typically absorbed more efficiently by the body than phosphorus from plant-based sources. A diverse range of animal products can contribute to your daily intake.

Dairy Products

Dairy is one of the richest sources of phosphorus. Milk, cheese, and yogurt all contribute significantly to the daily value. Low-fat and non-fat dairy options often contain slightly more phosphorus than their full-fat counterparts.

Cheese: Hard cheeses like Romano, parmesan, and cheddar are especially concentrated sources.
Milk and Yogurt: A single cup of low-fat milk provides a considerable portion of the daily recommended intake.
Cottage Cheese: Another excellent source, with low-fat varieties being slightly higher in phosphorus.

Meat, Poultry, and Seafood

Protein-rich animal meats, including organ meats, are packed with phosphorus. The content can vary depending on the cut and cooking method.

Poultry: Chicken and turkey breast are excellent sources. Roasting preserves more phosphorus than boiling.
Pork: A 3.5-ounce serving of pork contains a high amount of phosphorus, with dry heat cooking preserving more of the mineral.
Organ Meats: Offal like liver and brain are incredibly nutrient-dense and provide very high levels of absorbable phosphorus.
Seafood: Many fish and shellfish, including salmon, sardines, tuna, and scallops, are great sources. Canned salmon and sardines with bones are particularly high due to the bone content.

Plant-Based Foods Rich in Phosphorus

For those following a plant-based diet or simply looking to add variety, there are numerous phosphorus-rich options available. The phosphorus in these sources, known as phytate or phytic acid, is less bioavailable, meaning the body absorbs less of it compared to animal sources.

Legumes, Nuts, and Seeds

This group offers a wealth of phosphorus, along with other essential nutrients, though preparation can impact absorption.

Lentils and Beans: Cooked lentils, chickpeas, and various beans are great sources.
Nuts: Brazil nuts, cashews, and almonds are high in phosphorus. Soaking or sprouting may help break down phytic acid and improve absorption.
Seeds: Pumpkin and sunflower seeds contain high amounts of phosphorus. They can be added to salads or used in spreads.
Soy Products: Mature soybeans, fermented products like tempeh, and certain types of tofu provide phosphorus.

Whole Grains and Pseudocereals

While whole grains contain phytates, they are still a valuable source of phosphorus. Refined grains have this mineral-rich portion removed.

Whole Grains: Whole wheat bread, brown rice, and oatmeal provide moderate amounts of phosphorus.
Pseudocereals: Quinoa and amaranth are excellent, gluten-free sources of phosphorus, in addition to being high in protein and fiber.

The Impact of Processed Foods and Additives

Beyond natural food sources, many processed foods contain inorganic phosphate additives. These are used as preservatives, emulsifiers, or leavening agents and are nearly 100% absorbable by the body, significantly impacting overall phosphorus intake.

Packaged and Convenience Foods: Frozen chicken nuggets, instant puddings, and pancake mixes often contain phosphate additives.
Processed Meats: Deli meats, hot dogs, and bacon are frequently injected with phosphate solutions to improve texture and shelf life.
Dark-Colored Sodas: Colas and other dark sodas often contain phosphoric acid, a synthetic phosphorus source.
Certain Cheeses: Processed and spreadable cheeses can contain added phosphates.

Understanding Phosphorus Bioavailability

Not all phosphorus is created equal when it comes to absorption. Knowing the difference can be critical for those managing their intake.

Organic vs. Inorganic: The organic phosphorus found naturally in animal and plant foods is absorbed at a lower rate (40-60% for natural sources, animal sources being more efficient). Inorganic phosphorus, from additives, is almost completely absorbed (around 90%).
Phytates: Plant sources like grains, seeds, and legumes contain phytic acid, which binds to phosphorus and other minerals, hindering absorption. Soaking, sprouting, or fermentation can help reduce this effect.
Cooking Effects: Cooking methods can affect phosphorus content. For instance, boiling can decrease the phosphorus level in meat, while dry heat cooking preserves it.

Comparing Phosphorus Sources


Source Type	High Phosphorus Examples	Bioavailability	Common Context	Concerns (High Intake)
Animal Protein	Dairy, meat, poultry, seafood, eggs	High (60-80%)	Integral part of a healthy diet.	Can contribute to high levels in those with CKD.
Plant-Based	Legumes, nuts, seeds, whole grains	Lower (40-60%) due to phytates	Excellent for general health, vegetarian diets.	Absorption is limited, less of a concern for excess.
Processed Foods	Deli meats, sodas, instant mixes	Very High (up to 90%)	Convenience foods, fast food items.	Can lead to a high overall intake, especially for those with compromised kidney function.

Conclusion: Navigating Your Dietary Phosphorus

Understanding which foods increase phosphorus is the first step toward managing your intake effectively. For most healthy individuals, a balanced diet rich in protein, dairy, and whole foods provides sufficient phosphorus. However, individuals with kidney disease must be particularly mindful, as excess phosphorus can lead to serious health complications. Processed foods containing highly absorbable phosphate additives are a significant contributor to excess intake and should be limited. By focusing on whole, unprocessed foods and reading ingredient labels for phosphate additives, you can better control your phosphorus levels and support your overall health. For specific dietary recommendations related to managing phosphorus, consult with a healthcare professional or a registered dietitian.

Visit the NIH Office of Dietary Supplements for more information on phosphorus.

Frequently Asked Questions

The richest food sources of phosphorus include dairy products like cheese and milk, protein-rich meats, poultry, and seafood, as well as legumes, nuts, and seeds.

Yes, phosphorus absorption differs based on the source. The organic phosphorus in plant foods contains phytates, which limit its absorption. In contrast, the phosphorus from animal products is more bioavailable and absorbed more efficiently.

Processed foods are a concern because they often contain inorganic phosphate additives that are almost completely absorbed by the body. These are used as preservatives or emulsifiers in products like deli meats, canned drinks, and baked goods.

To check for added phosphates, read the ingredient list on food labels. Look for any ingredient containing "phos" in its name, such as phosphoric acid, dicalcium phosphate, or sodium phosphate.

Cooking methods can alter phosphorus levels. For example, boiling meat can reduce its phosphorus content, while dry heat methods like roasting and grilling tend to preserve it more effectively.

The recommended daily intake of phosphorus for most adults is 700 mg. It is important to note that the Tolerable Upper Intake Level (UL) is 4,000 mg for adults aged 19–70, and 3,000 mg for those 71 and older.

In individuals with chronic kidney disease (CKD), the kidneys struggle to remove excess phosphorus. High levels can weaken bones, cause mineral deposits in soft tissues and blood vessels, and increase the risk of heart problems.

Yes, dark-colored colas and some other bottled or canned beverages often contain phosphoric acid, a significant source of highly absorbable inorganic phosphorus. Coffee and tea brewed from fresh beans or bags are generally lower in phosphorus.