5. Dairy
Dairy products like cheese and milk are among the top sources of phosphorus in the average diet .
Just 1 oz (28 g) of Romano cheese contains 215 mg of phosphorus (17% of the DV), while 1 cup (244 g) of skim milk contains 21% of the DV.
Low fat and non-fat milk and yogurt contain the most phosphorus, while full fat versions contain slightly less.
Meanwhile, full fat cottage cheese is a bit higher in phosphorus than low fat cottage cheese .
SUMMARYDairy products like milk, cottage cheese and yogurt are excellent sources of phosphorus, providing at least 10% of the DV per serving.
6. Sunflower and pumpkin seeds
Sunflower and pumpkin seeds also contain large amounts of phosphorus.
Each ounce (28 g) of roasted sunflower or pumpkin seeds contains roughly 26%–27% of the DV for phosphorus.
However, keep in mind that 60%–90% of the phosphorus found in seeds is in a stored form called phytic acid, or phytate, which humans cannot digest.
Nevertheless, pumpkin and sunflower seeds can still be enjoyed as a snack, sprinkled on salads, blended into nut butters, or used in pesto and are a great alternative for people who are allergic to peanuts or tree nuts.
SUMMARYSunflower and pumpkin seeds contain large amounts of the storage form of phosphorus called phytic acid, which humans can’t digest. However, they can be a versatile and nutritious addition to your diet.