1. Chicken and turkey
Each 3-ounce (oz), or 85-gram (g), serving of roasted chicken or turkey contains 194–196 mg of phosphorus, which is nearly 16% of the DV. It is also rich in protein, B vitamins, and selenium .
Light poultry meat contains slightly more phosphorus than dark meat, but both are good sources.
Cooking methods can also affect phosphorus content of the meat. Roasting preserves the most phosphorus, while boiling reduces levels by about 25%.
SUMMARYChicken and turkey are both excellent sources of phosphorus, especially the light meat. Each 3-oz (85-g) serving provides nearly 16% of the DV. Roasting preserves more of the phosphorus than boiling.
2. Pork
A typical 3-oz (85-g) portion of cooked pork, including pork chops and pork tenderloin, contains around 18% of the DV for phosphorus.
Like with poultry, cooking method can affect the phosphorus content of pork.
Dry heat cooking preserves 90% of the phosphorus. Meanwhile, boiling has been shown to reduce phosphorus levels by roughly 25% in chicken and beef, though more research is needed on pork specifically.
SUMMARYPork is a good source of phosphorus, containing around 230 mg per 3 oz (85 g). Dry heat cooking is the best way to preserve the phosphorus content.