Nutritional Values Of Phosphorus

Phosphorus, an essential mineral, is naturally present in many foods and available as a dietary supplement. Phosphorus is a component of bones, teeth, DNA, and RNA. In the form of phospholipids, phosphorus is also a component of cell membrane structure and of the body’s key energy source, ATP. Many proteins and sugars in the body are phosphorylated.

Birth to 6 months100 mg100 mg
1–3 years460 mg460 mg
7–12 months275 mg275 mg
4–8 years500 mg500 mg
9–13 years1,250 mg1,250 mg
14–18 years1,250 mg1,250 mg1,250 mg1,250 mg
19+ years700 mg700 mg700 mg700 mg

Food rich in phosphorus


In a single serving of cheese, you can take in more than 30% of your requirement for the day.


A five-ounce salmon filet will deliver about 400 mg of this key nutrient to your daily diet.


Three ounces of shellfish can contain between 30-50% of your phosphorus needs.

Sunflower Seeds

Eating 100 grams of these seeds pushes your phosphorus intake beyond 120% for the day

Brazil Nuts

Snaking on one cup of these nuts will bring you an entire day’s worth of phosphorus intake.


1 cup of most bean varieties have between 200 and 220 mg of phosphorus, more than 33% of your daily requirement.


One cup of lentils will provide just over 35% of your phosphorus for the day.

Soy-based Foods

A three-ounce serving of tofu will provide roughly one-quarter of the phosphorus you need.


A single large egg contains 100 mg of phosphorus.

Squash Seeds

100 grams of these seeds provides about 200% of this mineral.

Pumpkin Seeds

One cup of pumpkin seeds contains more than 150% of your daily intake requirement for phosphorus.

Benefits of phosphorus

Phosphorus offers numerous health benefits because it affects many different systems in the body. Some of the benefits of phosphorus include

  • Keeping the bones and teeth strong

  • Helping the muscles contract

  • Aiding muscle recovery after exercise

  • Filtering and removing waste from the kidneys

  • Promoting healthy nerve conduction throughout the body

  • Making DNA and RNA

  • Managing the body’s energy usage and storage

Symptoms of phosphorus deficiency

  • Phosphorus deficiency (hypophosphatemia) is rare in the United States and is almost never the result of low dietary intakes.

  • The effects of hypophosphatemia can include anorexia, anemia, proximal muscle weakness, skeletal effects (bone pain, rickets, and osteomalacia), increased infection risk, paresthesias, ataxia, and confusion.

  • In most cases, hypophosphatemia is caused by medical conditions, such as hyperparathyroidism, kidney tubule defects, and diabetic ketoacidosis.

Excessive intake of phosphorus

Excess consumption of phosphorus can lead to the following

  • Calcifications in the vascular and renal systems

  • Injuries to tubes within the kidneys

  • Abnormal protein in the urine, which can indicate kidney damage

  • Premature death

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