The human body uses phosphorus to produce energy, create proteins, metabolize fats and carbohydrates and build healthy teeth and bones. Medline Plus estimates that this mineral makes up 1 percent of the total body weight of a human. Although every cell in the body contains some phosphorus, the teeth and bones have more than other structures. Several dietary sources of phosphorus make it possible to prevent a deficiency of this important mineral.
Cola Soft Drinks
Cola soft drinks contain phosphorus in the form of phosphoric acid. This acid adds the dark color to cola beverages. One 12-oz. serving of cola contains 40 mg of phosphorus, according to the Linus Pauling Institute at Oregon State University. This represents 5.7 percent of the dietary reference intake for phosphorus as recommended by the Food and Nutrition Board of the Institute of Medicine.
Dairy Products
Many people associated dairy products with high calcium levels. Dairy products such as milk, yogurt, cheese and ice cream also contain phosphorus. MayoClinic.com reports that high-protein foods like dairy products often contain high levels of phosphorus. Skim milk, whole milk, pudding made with milk, hard cheeses, yogurt, frozen yogurt and ice cream all have phosphorus. An ounce of mozzarella cheese, for example, has 131 mg of phosphorus, as reported by the Linus Pauling Institute.
Fish
Some types of fish have high levels of phosphorus, accounting for approximately one third of the daily dietary reference intake for this mineral. The World's Healthiest Foods reports that a 4-oz. serving of halibut contains 323.19 mg of phosphorus. The Food and Nutrition Board recommends that adult men and women consume 700 mg of phosphorus per day, so halibut offers nearly of the recommended daily amount. One 4-oz. serving of salmon has more than 50 percent of this daily recommended intake, with 420.71 mg of phosphorus.
Grain Products
Products made with whole grains and refined grains contain phosphorus. The amount of phosphorus in one slice of bread depends on the manufacturing process and the types of grains used during production. The Linus Pauling Institute indicates that one slice of enriched white bread has 40 mg of phosphorus, while one slice of whole-wheat bread has 57 mg of this mineral.
Meat and Poultry
Beef, chicken and turkey all contain more than 200 mg of phosphorus per serving. Turkey has 238.14 g of phosphorus in a 4-oz. serving, according to The World's Healthiest Foods. Chicken has 242.68 mg of phosphorus in a 4-oz. serving. One 4-oz. serving of lean beef tenderloin contains 269.89 mg of this nutrient.
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