Optimal bone health, speedy metabolism, a healthy heart and many other functions rely heavily on phosphorus in your daily diet. You'll get phosphorus from pretty much any type of food you eat, since it's vital to every living cell. However, fish, dairy foods and beef top the list for phosphorus-rich sources.
Fish are not only lean and low in fat, but most varieties are also loaded with phosphorus. A 5 1/2-ounce broiled halibut fillet contains more than 450 milligrams of phosphorus. The same amount of cooked sockeye salmon offers nearly 430 milligrams, or you can get more than 360 milligrams from the same serving size of grilled haddock. You'll even get a lot of phosphorus from sardines -- around 415 milligrams from a 3-ounce portion.
Yogurt and Other Milk-Based Foods
All the foods in the dairy group will give you lots of phosphorus, but you'll want to opt for skim or low-fat varieties. Otherwise you'll wind up consuming too many calories, which can be detrimental to your waistline. Plain nonfat yogurt has around 355 milligrams of phosphorus per 1 cup, making it one of the top phosphorus-rich dairy foods. You'll get more than 180 milligrams from 8 ounces of skim milk. Enjoying a serving of 1-percent low-fat cottage cheese with your breakfast packs more than 300 milligrams of phosphorus into your meal.
Beef rounds out the top three phosphorus-rich foods, however, the content of different cuts varies. If you like beef liver, 3 ounces of seared liver have about 410 milligrams of phosphorus. Braised round roast contains 460 milligrams in a 6-ounce portion, and a 6-ounce grilled top sirloin steak adds around 415 milligrams of phosphorus to your diet. Beef chuck has a little less phosphorus, offering 400 milligrams per 6-ounce cooked piece.
Keeping track of how much of each nutrient you need at which stage in your life can be a daunting task. Fortunately, your phosphorus recommendation never changes. Whether you're in your early 30s, pregnant or breast-feeding or in your golden years, you need 700 milligrams of phosphorus each day, reports MedlinePlus.
Having a phosphorus deficiency or lower-than-normal phosphorus levels isn't likely in healthy adults because the nutrient comes from so many types of foods. You also aren't likely to get too much phosphorus from your diet alone, but if you take a phosphorus supplement or multivitamin-mineral pill, make sure it doesn't have more than 100 percent of the daily value.
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.