Healthy Foods That Are High in Phosphorus

11. Soy

Soy can be enjoyed in many forms, some higher in phosphorus than others.

Mature soybeans contain the most phosphorus, while edamame, the immature form of soy, contains 31% less.

Mature soybeans can be seasoned, roasted, and enjoyed as a delicious crunchy snack that provides over 50% of the DV per cup (172 g).

Fermented soy products, like tempeh and natto, are also good sources, providing 253 mg and 304 mg per 3.5-oz (100-g) and 1-cup (175-g) serving, respectively.

Most other prepared soy products, like tofu and soy milk, are not as good sources of phosphorus, containing less than 15% of the DV per serving.

SUMMARYWhole soybeans and fermented soy products are good sources of phosphorus, providing up to 50% of the DV per serving.

12. Foods with added phosphates

While phosphorus is naturally present in many foods, some processed foods also contain large amounts from additives.

Phosphate additives are nearly 100% absorbable, and contribute around 155 mg of phosphorus per day, on average.

Excessive intake of phosphorus has been linked to bone loss, so it is important not to consume much more than the recommended intakes. Some research suggests that it may also increase the risk of death, though this may vary depending on factors like kidney function.

Processed foods and beverages that often contain added phosphates include:

1. Processed meats: Beef, lamb, pork, and chicken products are often marinated or injected with phosphate additives to keep the meat tender and juicy.
2. Cola beverages: Cola drinks often contain phosphoric acid, a synthetic source of phosphorus.
3. Baked goods: Biscuits, pancake mixes, toaster pastries, and other baked goods can contain phosphate additives as leavening agents.
4. Fast food: According to one study of 15 major American fast food chains, over 80% of the menu items contained added phosphates.
5. Convenience food: Phosphates are often added to convenience foods like frozen chicken nuggets to help them cook faster and improve shelf life.

To tell if prepared and processed foods or beverages contain phosphorus, look for ingredients with the word “phosphate” in them.

SUMMARYProcessed foods and beverages often contain phosphate additives to enhance quality and increase shelf life. They can contribute large amounts of phosphorus to your diet.