Phosphorus is the second most abundant mineral in the body, with about 85 percent of the body's phosphorus located in the crystals of the bones and teeth. Phosphorus is essential for bone mineralization, maintenance of the body's acid-base balance, growth and renewal of tissues and production of DNA. It also plays a role in the metabolism of energy nutrients and transport of fatty acids. The recommended daily intake for adults is 700 mg.
Dairy
Dairy is a particularly rich dietary source of phosphorus. Milk, pudding, yogurt, cheeses and ice cream contain high amounts. An 8 oz. glass of skim milk contains 247 mg, which is 35% of the recommended daily allowance for adults. An 8 oz. serving of plain nonfat yogurt containing 385 mg is more than half of the daily recommended amount.
Meat and Fish
Meat and fish are also significant sources of phosphorus. Three ounces of cooked fish, particularly halibut and salmon, offer about 250 mg of phosphorus, or about 35 percent of the recommended intake. The same amounts of cooked beef or turkey provide 173 mg of phosphorus. Chicken falls slightly behind with 155 mg per 3 oz. serving. Other sources are organ meats, crayfish, oysters, sardines and fish roe.
Nuts and Beans
Nuts and beans, including chickpeas, kidney beans, lima beams, soybeans, black beans, lentils, northern beans and split peas, contain moderately high amounts of phosphorus. A half cup of cooked lentils contains 178 mg of phosphorus, about 25 percent of the recommended daily intake for adults. Once ounce of almonds or peanuts, or about 23 nuts, provides 134 mg and 107 mg phosphorus, respectively.
Other Foods
Beer, chocolate drinks, cocoa, canned iced teas and dark cola soft drinks also contain adequate amounts of phosphorus. Whole grains, such as in breads, crackers, cereals, rice and pasta, also contain phosphorus, with whole wheat bread providing 57 mg per slice.
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