Phosphorus is crucial in maintaining bone health, generating energy, and forming new cells in our bodies. While it’s a beneficial mineral, excessive intake can lead to health issues. Most people consume more than the daily recommended amount – 1,250 milligrams (mg) per day, making phosphorus deficiency uncommon in developed countries. However, individuals with kidney disease might need to monitor and limit their phosphorus intake due to difficulty eliminating it from their bloodstream. [1]
- Chicken and Turkey
- Pork
- Seafood
- Dairy Products
- Organ Meats
- Nuts
- Whole Grains
- Sunflower and Pumpkin Seeds
- Soy
- Foods with Added Phosphates
- Amaranth and Quinoa
- Beans and Lentils
Chicken and Turkey
When you enjoy a 3-ounce serving of roasted chicken or turkey, you’re not just indulging in a protein-rich meal; you’re also ingesting 194–196 mg of phosphorus. This amount represents nearly 16% of the daily value (DV) your body needs. Interestingly, the lighter parts of these poultry meats contain a bit more phosphorus than the darker cuts. Yet, both types are excellent sources.
The way you cook your poultry can influence the phosphorus content. Roasting it locks in the mineral, whereas boiling might reduce its level by about a quarter. It’s a delicious way to contribute to your daily nutritional needs while also enjoying a variety of B vitamins and selenium. [2]
