Because phosphate -- also known as phosphorus -- is found naturally in many foods, if you eat a variety of foods you will get plenty of this essential mineral. According to DaVita.com, phosphate is the second most abundant mineral in the body, following calcium. In addition to forming strong bones and teeth, phosphate helps maintain normal pH, change protein, fat and carbohydrate into energy, use B vitamins, get oxygen to tissues, develop connective tissues and organs and produce hormones. The Institute of Medicine recommends a daily intake of 700 mg phosphorus for healthy adults. If you have chronic kidney disease, you will need to limit phosphate as the kidneys' ability to excrete excess phosphorus decreases.
Dairy Products
According to the USDA Nutrient Database, most dairy products are rich in phosphate. This includes milk, buttermilk, yogurt, milk shakes, pudding, ricotta or cottage cheese, processed or natural cheeses and cheese sauce.
Whole Grains
Phosphate is plentiful in whole grains. Oat bran, barley, bulgur, buckwheat flour, cornmeal and cornbread, wild or brown rice, cereals such as All Bran, Raisin Bran, granola or other oat cereals, wheat germ and whole wheat bread are all high in phosphate, according to the USDA and DaVita.com.
Meat, Fish and Poultry
All meat, fish and poultry contain phosphate. According to the USDA, especially rich sources are organ meats; duck; fish --salmon, halibut, haddock, sardines, flounder, sole, rockfish, tuna, swordfish or trout; shellfish -- crab, shrimp, clams or scallops; chicken or turkey; pork loin, ham, or spareribs; beef chuck, sirloin, or round; veal; lamb; and fast food cheeseburger or hamburger, taco, fish or chicken fillet sandwich, chicken nuggets, submarine sandwich with cold cuts or roast beef sandwich, hot dog or corndog.
Legumes
Legumes a category of foods that includes peas and beans, are also high in phosphate. This includes soybeans, lentils, chickpeas, baked beans, black eye peas, navy beans, pinto beans, kidney beans, black beans, white beans, products made from textured vegetable protein -- such as veggie burgers or hot dogs -- chili con carne with beans, lima beans and split peas.
Nuts and Seeds
According to the USDA, other rich sources of phosphate are nuts and seeds, including sunflower, pumpkin or squash seeds; brazilnuts, pine nuts, chestnuts, cashew nuts, almonds, pistachio nuts, peanuts, or mixed nuts; trail mix with chocolate chips, nuts and seeds or tropical mix; and peanut or other nut butters.
Chocolate
Products made from chocolate and cocoa powder are also high in phosphate. This includes chocolate or white chocolate candies or candy bars, chocolate milk shake, chocolate milk, chocolate-flavored drink mix, cocoa mix and chocolate pudding.
