9. Amaranth and quinoa
While amaranth and quinoa are often referred to as “grains,” they are actually small seeds and are considered pseudocereals.
Each cup (246 grams) of cooked amaranth contains 29% of the DV for phosphorus, while the same volume of cooked quinoa contains 22% of the DV.
Both of these foods are also good sources of fiber, minerals, and protein, and are naturally gluten-free.
Like other seeds, soaking, sprouting, and fermenting can increase phosphorus availability.
SUMMARYAncient grains like amaranth and quinoa are highly nutritious and are good sources of phosphorus. Each cooked cup (185–246 g) contains at least 20% of the DV.
10. Beans and lentils
Beans and lentils also contain large amounts of phosphorus, and eating them regularly is associated with lower risk of many chronic diseases, including cancer.
Just 1 cup (198 g) of boiled lentils contains 28% of the DV and over 15 g of fiber .
Beans are also rich in phosphorus, especially Great Northern, chickpeas, navy, and pinto beans, which all contain at least 250 mg per cup (164–182 g).
Like the other plant sources of phosphorus, legumes do contain phytic acid. However, cooking methods like boiling may decrease the phytic acid content in most types of legumes.
SUMMARYBeans and lentils are rich sources of phosphorus, containing at least 250 mg per cup (roughly 160–200 g).