Phosphorus is a major mineral essential for health. Along with calcium, phosphorus is important for building bones and healthy teeth. Phosphorus also helps to release energy from the foods that people eat. This mineral is widely distributed in foods and it rarely lacking in the diet. Phosphorus-rich foods include meat, poultry, fish, eggs, legumes and dairy products. It is also used in processed foods, such as soft drinks. The Recommended Dietary Allowance (RDA) for phosphorus for adults is 700 milligrams (mg).
Meats, Poultry and Fish
Beef, chicken, and turkey are excellent food sources of phosphorus. A 3 oz. cooked portion of both beef and turkey provides 173 mg, or 25 percent of the RDA for this nutrient. Chicken is also rich in phosphorus. A 3 oz. cooked portion provides 155 mg of phosphorus, or 22 percent of the RDA. Fish, particularly salmon and halibut, offer appreciable amounts of this mineral. A 3 oz. cooked portion of salmon offers 252 mg of phosphorus, or 36 percent of the RDA, while the same amount of cooked halibut offers slightly less, 242 mg, or 34.5 percent of the RDA.
Dairy Products and Eggs
Dairy products, such as milk, yogurt, and cheese are high in phosphorus. An 8 oz. container of plain, nonfat yogurt provides 383 mg, or almost 55 percent of the RDA. The same amount of nonfat (or skim) milk provides 247 mg, or 35 percent of the RDA. The phosphorus content of cheese varies depending upon type. For example, a 1 oz. portion of part-skim mozzarella cheese offers 131 mg of phosphorus, or 19 percent of the RDA. One large egg provides slightly less of this mineral, about 104 mg, or 15 percent of the RDA.
Legumes and Nuts
Legumes are the best non-animal food source of phosphorus. Lentils are particularly rich in this nutrient. A 1/2 cup serving of cooked lentils provides slightly less phosphorus than a cup of yogurt, about 356 mg, or just over 50 percent of the RDA. Peanuts, another legume, offer 101 mg for a 1 oz. serving, or 14 percent of the RDA. Nuts, particularly almonds, are a very good food source of phosphorus, providing 139 mg, or nearly 20 percent of the RDA for this nutrient.
References
- Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride; Jan 2003
- Phosphorus food sources
- University of Maryland Medical Center
