S.O.A.R.S.  Post Office Box 6385 Albuquerque, New Mexico 87197

FOODS PHOSPHORUS & SODIUM CONTENT

FoodServing SizeProtien (g)Phosphorous (mg)Sodium (mg)
Alfalfa Sprouts 1 c 1 23 2
Almond Joy - snack bar size 1 1 21 27
Angel Food Cake 1 pc 3 91 269
Animal Cracker 1 3 10
Apple, raw, quartered or chopped 1c 1 14 1
Asparagus, green, cooked, cuts and tips ½ c 2 49 13
Avocados Lots of Potassium (690 mg) 1 4 105 14
Bacon – Oscar Meyer Lower Sodium, cooked 2 sl 4 86 170
Bacon, Egg, Cheese Biscuit from McDonald’s 1 20 490 1259
Bagel, enriched (4” diameter) 1 9 76 398
Baking Powder 1 T 261 987
Banana, raw 1 c 2 33 2
Banana, raw - small 1 1 22 1
Barbecue – See pork shoulder BBQ
Barbecue Sauce 2 T 1 3 424
Beans or peas, Dried – AVOID ½ c 143
Beef Stew, homemade 1 c 16 184 292
Beet Greens, boiled, w/o salt (online USDA Food Search) 1 c 4 59 347
Beet Greens, cooked (my book) 1 c 4 58 346
Beets – cooked, boiled, drained (1/2 cup of slices) ½ c 1.4 32 65
Beets – cooked, boiled, drained, with salt (1/2 cup of slices) ½ c 1.4 32 242
Beets, cooked, boiled, slices (online USDA Food Search) ½ c 2 32 65
Beets, fresh cooked (my book) ½ c 1 26 42
Beets, pickled slices (my book) ½ c 1 19 301
Bit-O-Honey (Nestle’s) – figured on “squares” in package 3 1 5 59
Black-eyed peas, cooked, from dry, drained 1 c 13 266 6
Blueberries, frozen, unsweetened 1 c 1 17 2
Blueberries, raw 1 c 1 18 1
Bouillon - Only salt free
Bran Cereal - AVOID ½ c 143
Bread - Rye 1 sl 3 40 211
Bread – Pepperridge Farm French Toast Swirl (French Vanilla) 1 sl 4 190
Bread – Sara Lee Potato 1 sl 3 27 125
Brisket – All fat trimmed off, cooked, braised 1 oz 8 205 60
Broccoli, cooked, drained, no salt, chopped ½ c 2 52 32
Brownies, from recipe 1 oz 2 37 97
Butter 1 T 1 3 116
Buttercrisp, fun size candy bar 1 1 ? 47
Butterfinger, fun size bar .65 oz 1 17 47
Buttermilk - AVOID 1 c 8 219 257
Cabbage, cooked, boiled, drained, w/o salt ½ c 1 25 6
Cabbage, cooked, RED, boiled, drained, w/o salt ½ c 1 25 21
Cabbage, raw 1 c 1 23 16
Cabbage, raw, RED 1 c 1 27 24
Cake – See Angel Food
Cakes - Angle Food, lemon, white, yellow – are OK
Cantaloupe, Melon, diced 1 c 1 23 25
Cappuccino 3t 1 105
Cappuccino (each brand can be different) 2 ½ T 1 49 49
Caramello – figured on “squares” in a bar 6 3 64 52
Carrots, cooked from raw ½ c 1 24 52
Catfish, channel, breaded & fried 3 oz 15 184 238
Catfish, channel, farmed, cooked DRY HEAT 3 oz 16 208 68
Catsup - AVOID 1 T 1 6 178
Cauliflower, cooked, boiled, drained, w/o salt ½ c 1 20 9
Celery, raw 1 c 1 24 81
Celery, raw, strip 4” long 1 0 1 3
Cereals - cornflakes, rice or corn cereals – OK ½ c 19
Cheeses, most kinds - AVOID 1 oz 150
Cherries, Maraschino, canned, drained – ONE Cherry 1 .01 0 0
Cherries, sweet, frozen, sweetened 1 c 3 41 3
Cherries, sweet, raw, without pits 1 c 1 30 0
Cherry Pie from McDonald’s
Chick-fil-A Chick-N-Strips (4 pieces / 4.52 oz / 128 grams) 1 pc 7 223
Chicken / Poultry - Fresh or Frozen – NO ORGANS! 1 oz
Chicken breast, ½ breast, fried, flour 2 oz 31 228 74
Chicken breast, ¼ breast, fried, flour 1 oz 15 114 37
Chicken Nuggets from McDonald’s 4 10 450
Chicken Sandwich from McDonald’s “McChicken” 1 15 203 696
Chocolate – AVOID – conflicting Phos amts reported 1 oz 2 200 23
Chocolate Chip Cookie, from recipe w/butter 1 oz 2 28 97
Chocolate Chip Cookie, homemade w/butter 1 1 16 55
Chocolate Chips – Milk Chocolate 1 T 1 5
Chocolate Chips – White Chocolate 1 T 0 15
Cinnamon, spice, ground 1 t Trace 1 1
Club Crackers 4 1 150
Coconut Macaroon Cookie, ARCHWAY, 1 serving 1 1 53
Coconut Milk, Coco Casa cream of coconut 3 T 0 ? 90
Coffee 6 oz 5 4
Coffee Rich, frozen 1 T 0 8 10
Coffee Rich, frozen 1 c 0 132 10
Cole Slaw 1 c 2 38 28
Condiments - Catsup, prepared mustard, tartar sauce, soy sauce,
Worcestershire sauce & salad dressings - AVOID
Cookies - Pecan Sandies (shortbread) 1 1 12 39
Cookies - Shortbread, vanilla wafers, sugar - OK
Corn on the cob, fresh NONE! 1 3 79 13
Corn Tortilla 1 2 2 2
Corn, frozen NONE! ½ c 2 39 4
Cornbread – prepared with 2% low fat milk 1 oz 2 48 187
Cornmeal, cooked (dry much higher in elements) 1 c 3 34 1
Cornstarch 1 c 1 17 12
Cornstarch (online USDA Food Search) 1 c 1 17 12
Cottage Cheese ½ c 14 151 459
Country Style Spare Ribs, cooked, roasted 1 oz 7 64 15
Crab, Alaska King, cooked, moist heat (USDA Food Search) 3 oz 17 238 911
Crab, Blue crab, cooked (my book) 1 c 27 278 376
Crab, Blue crab, cooked, moist heat (online USDA Food Search) 1 oz 6 58 79
Crab, Dungeness, cooked (my book) 1 c 24 245 399
Crab, Dungeness, cooked (online USDA Food Search) 3 oz 19 149 321
Crackers – Town House butter crackers 5 1 140
Crackers that are salted - AVOID
Cream Cheese 1 oz 2 29 84
Cream of Wheat or Grits – OK ½ c 16
Cream Soda 12 oz 0 0 59
Cucumber, raw, peeled, chopped 1 c 1 28 3
Custard - AVOID ½ c 142
Custard, baked 1 c 14 310 209
Dairy Fresh 2T 10
Dehydratedor Instant products - AVOID
Dried Milk NONE! 1 c 24 670 373
Eagle Brand – Sweetened Condensed Milk 1 c 24 775 389
Egg – OK - Only 1 as a source of protein as 1 serving 1 6 89 61
Egg McMuffin (McDonald’s) 1 18 270 820
Egg Roll WRAPPER (7” square wrapper only) 1 3 26 183
Eggnog, commercial 1 c 10 278 138
Eggo’s – See Waffles
Eggplant, cooked, w/o salt, cubed 1c 1 15 1
Evaporated Milk, canned 2 T 2 64 33
Fifth (5th ) Avenue candy bar – snack bar size 1 1 23 36
Fig Cookie 1 1 10 56
Fig Cookie 1 oz 1 18 99
Fish - Fresh or Frozen - OK – 1 oz serving of protein
Fish (Salted or smoked (like cod, herring, sardines, anchovies) - AVOID
Fish Sandwich from McDonald’s 5.1 oz 15 660
Fish Sandwich, FAST FOOD, w/tartar sauce 1 17 212 615
Flavorings / Seasonings - That do NOT contain salt (chili, garlic, pepper,
celery seed, basil, thyme, oregano, vinegar, lemon juice, etc)
Flavorings / Seasonings with salt – AVOID (garlic salt, celery salt, onion
salt, etc)
Flour 1 13 135 3
Flour wheat (on pkg at store) 1 c 16
Flour, cake/pastry, enriched, sifted 1 c 8 82 2
Flour, pastry, whole wheat (on pkg at store) 1 c 12
Flour, Rice, brown 1 c 11 532 13
Flour, Rice, white 1 c 9 155 0
Flour, Soy, low fat AVOID (my book) 1 c 51 522 16
Flour, Soy, low fat AVOID (online USDA Food Search) 1 c 41 522 16
Flour, unbleached (my book) 1 c 12 124 2
Flour, wheat, white, all purpose, enriched, unbleached 1 c 13 135 2
Flour, white, unbleached (on pkg at store) 1 c 16
French Dressing - Regular 1 T 1 188
French Fries from McDonald’s Sm
Fried potatoes and onions, in olive oil, little salt 1 c 2 73 1187
Fruit - Fresh or Frozen - OK
Fruit Juices - Fresh or Frozen - OK
Gingersnaps 1 oz 2 24 185
Graham cracker (1 large rectangle/4 sm rectangles) 1 1 15 85
Graham Crackers, plain or honey (1 lg rectangle) 1 1 15 85
Grains – Fresh - OK
Grapes 1 c 1 9 2
Green beans, snap, cooked w/o salt ½ c 1 19 1
Green Chili – different chilies shows different amounts 2 T 1 5
Green Chili, hot, canned ½ c 1 12 10
Green Chili, hot, raw (1 pepper) ½ c 1.5 34 5
Ham lunchmeat, extra lean 2 pc 11 124 810
Ham Sandwich 1 17 234 1213
Ham, Honey in pkg 2 oz 10 500
Hamburger w/Cheese 1 15 174 672
Hamburger, plain 4 oz 12 107 463
Hashbrowns (McDonald’s) 1.9 oz 1 290
Honey Mustard Sauce from McDonald’s 1.5 oz 1 170
Hot Cake’s - McDonald’s w/margarine & syrup 7.9 oz 9 391 680
Ice Cream Cookies, Murray (Sugar Wafer) 5 1 10 30
Ice Cream or Ice Milk - AVOID ½ c 70
Instant or dehydrated products - AVOID
Italian Dressing – Regular - AVOID 1 T 1 162
Jello – OK – Gelatin desserts, dry mix, made with water ½ c 2 30 101
Jelly, Jam or Honey - OK 2 T 2
Key Lime Pie (Marie Callenders) (1/10 of pie, about 3 oz or 1/3 cup) 3 oz 5 150
Kiwi, fresh, raw 1 c 2 60 5
Lasagna, frozen dinner 1 pc 17 253 967
Lettuce, Iceberg ½ c .5 7 3
Linguine, off Barilla linguine box 2 oz 7 ? 0
M&Ms w/peanuts NONE! 47grm 5 64 29
Malt-O-Meal cereal (3 T cereal, 1 cup water) 1 c 5 67 8
Mangos, sliced 1 c 1 18 3
Margarine - 1 T 1 1 98
Mayo, Kraft Real Mayo 1T 0 70
Mayonnaise, Hellman’s 1 T 0 4 90
Mayonnaise, Kraft 1 T 0 4 120
McDonald’s - Bacon, Egg, Cheese Biscuit 1 20 490 1259
McDonald’s Chocolate Chip Cookies 2 oz 3 59 164
Meat - Fresh or Frozen – 1 oz / ¼ cup per serving
Meats, smoked or cured AVOID (like bacon, ham, bologna, lunch meats, chipped
or corned beef, hot dogs, Kosher-style meats, salt pork, smoked sausage, etc) – NO
ORGAN MEATS!
Milk, Goat’s - AVOID 1 c 9 271 122
Milk, Rice - OK
Milk, skim – AVOID 1 c 8 247 127
Milk, skim – AVOID 2 T 1 31 16
Milk, whole - AVOID 1 c 8 236 120
Miracle Whip Salad Dressing 1T 2 131
Muffin, Blueberry, commercially prepared 1 lg 7 174 438
Muffin, Blueberry, commercially prepared (included “mini’s”) 1 oz 1.5 35 89
Muffin, Blueberry, commercially prepared, 1 small (2-3/4" dia x 2") 1 sm 3.5 82 208
Mustard 1t 1 5 57
Mustard – Prepared - AVOID 1 t 1 4 63
Naked Superfood (Green Drink) (Costco) 8 oz 1 15
Non-dairy Creamer – Njoy (Costco) 1 t 0 0
Nondairy creamer (frozen Coffee Rich) - OK 1 c 132
Nondairy creamer (Nestle’s CoffeeMate, Fr Vanilla-Costco) ? 0 ? 5
Noodles – Also see Pasta
Noodles, Egg, cooked, enriched 1 c 7 122 8
Northern Beans, Great NONE! 1 c 15 293 4
Nuts – AVOID – Pecans (other nuts LOTS higher levels) ¼ c 4 158 --
Oatmeal – AVOID ½ c 3 89 1
Olive Oil 1 T 0 0 0
Olive Oil 1 c 0 3 0
Olives - green, pickled, canned or bottled, chopped ½ c 1 4 1556
Olives – AVOID – green 10 1 6 936
Olives – AVOID – ripe, pitted 10 1 1 392
Onions, dehydrated flakes ¼ c 1 42 3
Onions, raw chopped 1 c 2 53 6
Onions, raw chopped ½ c 1 27 3
Onions, raw chopped 1 T 1 3 0
Onions, raw sliced 1 c 1 38 5
Orange 1 c 2 25 0
Oreo Cookies 3 2 190
Pancakes – Fast Food, butter & syrup 1 4 238 552
Pancakes – Plain, dry mix, complete, prepared (4” dia) 1 2 127 239
Pancakes – Plain, prepared from recipe (4” diameter) 1 2 60 167
Pancakes – Potato (Small: 3” diameter, 5/8” thick) 1 2 47 283
Parsley, dried 1 T 1 6 7
Pasta - Fresh / with butter ½ c 150
Pasta – See Noodles
Pasta noodles w/butter, garlic & basil - OK ½ c 150
Pasta Salad (Kraft, boxed) 1 c 7 3 10
Peaches, slices 1 c 1 31 0
Peanut Butter - AVOID 1 T 4 52 77
Pear, Asian, raw 1 sm 1 13 0
Pears, Del Monte, “Lite”, canned 1/2 0 - 10
Peas and Carrots, cooked from frozen ½ c 2 39 55
Peas, (Purple Hulled, Black Eyed, Green, etc) NONE! Frozen:
Peas, edible-pod peas, cooked 1 c 5 89 6
Peas, green, canned, drained ½ c 4 57 186
Peas, green, cooked from frozen ½ c 4 72 70
Pecan Sandies (shortbread) Cookies 1 1 12 39
Pepper, black 1 t 1 4 1
Peppers, sweet, green, whole pod, raw 1 1 14 1
Pickles - AVOID
Pie – Fried Cherry 1 oz 1 12 106
Pie – Fried Cherry (1 pie: 5” X 3 ¾”) 1 pie 4 55 479
Pineapple – Dole chunks in 100% pineapple juice, no sugar added ½ c 1 8 10
Pinto Beans, cooked from dry NONE! 1 c 14 273 3
Pizza – AVOID 1 pc 15 216 699
Pop – Cream soda, fruit punch, 7-Up, Sprite, Hi-C drink mixes, 
lemonlime soda, ginger ale, grape soda or root beer 12 oz 0
Pop / Soda / Cola - AVOID 12 oz -- 41 38
Popcorn, air popped, plain – AVOID salted popcorn 1 c 1 22 1
Popcorn, popped in oil 1 c 1 31 86
Poppyseed Almond Muffin Mix, Krusteaz, dry 40 g 2 236
Popsicles - OK
Pork - Fresh or Frozen – 1 oz serving NO ORGANS!
Pork Chop (fresh, loin, blade, bone in) PAN FRIED 1 oz 6 58 19
Pork Ribs – See Country Spare Ribs
Pork shldr BBQ 1 oz 6 56 19
Potato Salad, home prepared 1 c 7 130 1322
Potato, baked (Fresh) 1 3 78 8
Potato, boiled, cooked in skin, w/o salt ½ c 1 34 3
Potato, peeled before boiling (1 potato) 1 2 54 7
Potatoes, french fries, fried in veg oil (my book) 1 c 2 47 108
Potatoes, hash brown 1 c 5 109 534
Potatoes, mashed w/milk & butter (online USDA Food Search) 1 c 4 97 666
Potatoes, Russet flesh & skin, cooked in butter on stove 1 sm 4 98 19
Potatoes, White, flesh & skin, baked 1 sm 3 104 10
Pretzels, salted - AVOID
Prune Juice – NONE!
Prunes 4 0 26 0
Pudding – AVOID ½ c 9 1
Pumpkin Pie, commercially prepared 1 oz 1 20 80
Pumpkin Pie, from recipe 1 oz 1 28 64
Purple hulled peas – NONE!
Ranch Dressing 1 T -- 13 144
Ranch Dressing 2 T .5 26 287
Raspberries, raw 1 c >1 36 1
Relishes - AVOID
Ribs – See Country Style Spare Ribs
Rice, Brown - AVOID ½ c 8 1
Rice, White - OK ½ c 12
Roast Beef sandwich on a bun 1 22 222 757
Roast Beef sandwich on a part whole wheat bread 1 18 200 771
Salad Dressing – vinegar & oil – HOME RECIPE 1 T 0 0 0
Salad Dressing, KRAFT, light mayonnaise 1T 0 9 120
Salad Dressing, mayonnaise, light 1 T 0 5 101
Salad dressings – low sodium – see Ranch, Italian
Salt 1 t 0 3 2360
Salt ½ t 0 1 1180
Salt Dash 0 0 155
Salt –– lima Atlantic SEA SALT (hand harvested) 1 t = 1320 mg ¼ t 330
Saltine cracker 1 1 3 32
Saltine cracker – Low Sodium 1 1 3 19
Sauerkraut - AVOID
Seasonings / Flavorings - That do NOT contain salt (chili, garlic, pepper,
celery seed, basil, thyme, oregano, vinegar, lemon juice, etc)
Seasonings / Flavorings with salt – AVOID (garlic salt, celery salt, onion
salt, etc)
Shellfish - Fresh or Frozen
Sherbet or Sorbet - OK 1 c 19
Snack foods - Salted nuts, popcorn, pretzels - AVOID
Snickers NONE! 2 oz 7 75 170
Sodas – see Pop
Soups - Homemade without salt
Soups & stews, Canned & Dried - AVOID
Sour Cream 2T 1 28 20
Sour Cream, cultured 1 c 7 195 123
Sour Cream, cultured 1 T 1 12 7
Soy Milk, plain 1 oz 1 17 17
Soy Milk, plain (USDA Nutrient Database) 1 c 11 135 135
Soy Milk, Vanilla 6 oz 5 - 71
Soy Milk, Vanilla - 1 cup as 1 serving of protein 1 c 6 - 95
Soy Sauce - AVOID
Spaghetti, cooked, enriched, w/o added salt 1 c 8 81 1
Spinach (frozen, chopped, cooked, w/o salt) (USDA Food Search)½ c 4 48 92
Spinach 1 c 2 27 44
Spinach (online USDA Food Search) 1 c 1 15 24
Splash Drink 8oz 3 50
Squash, summer, cooked w/o salt, sliced 1 c 2 70 2
Steak (short loin, t-bone, trimmed to ¼” fat, cooked, broiled) 1 oz 7 54 19
Steak (top sirloin, trimmed to 1/8” fat, cooked, broiled) 1 oz 8 57 15
Steak (tri-tip, trimmed to 0 fat, cooked, broiled) 1 oz 8 75 20
Strawberries – Fresh, pureed 1 c 2 56 2
Strawberries – Fresh, whole 1 c 1 28 2
Sugar 1 T 0 1 1
Sugar Wafer, Murray 5 1 10 30
Sweet Potato, baked in skin w/o salt 1 c 4 108 72
Sweet Potato, boiled, w/o skin 1 c 4 105 89
Sweet Potato, canned, syrup pack, solid & liquid 1 c 2 62 100
Sweet Potato, raw 1 c 2 63 73
Taco – Taco Bell, Original with beef 1 8 139 349
Taco Sauce (La Victoria, Med, red taco sauce) 1 T 1 0 105
Taco Shells 3 2 135
Tartar Sauce - AVOID 1T - 4 182
Tomato & Vegetable JUICES, Regular - AVOID
Tomato, red, ripe, raw, year round average 1 sm 1 22 5
Tomato, red, ripe, raw, year round average 1 lg 2 44 9
Tomato, red, ripe, raw, year round average 1 c 2 43 9
Tortilla, corn (online USDA Food Search) 1 2 75 11
Tortilla, corn, 6” diameter 1 2 55 1
Tuna or Salmon - AVOID
TV / Packaged Dinners - AVOID
Vanilla Wafers 1 1 4 18
Vanilla Wafers 4 1 16 72
Vegetables - Fresh or Frozen EXCEPT NO CORN OR PEAS –
NO AVOCADOS!
Vegetables prepared in brine - AVOID
Velveeta cheese (14,080 mg in a 2# box!) 1 oz 5 242 440
Vinegar, balsamic 1 T - 3 4
Vinegar, cider 1 T 0 1 1
Vinegar, distilled 1 T 0 1 0
Vinegar, red wine 1 T 0 1 1
Waffles – prepared from recipe 1 6 142 383
Waffles Eggo’s (Costco) 2 5 ? 440
Watermelon, diced 1 c 1 17 2
Whipped Cream, Kraft nondairy, Regular and Lite 0 0
Windmill Cookies, ARCHWAY, 1 1 1 94
Worcestershire sauce - AVOID
Yeast, baker’s, active dry 1 t 2 52 2
Yogurt - AVOID 1 c 353
Zucchini, fresh, cooked w/o salt, sliced 1 c 1 72

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